Yesterday, I was at the grocery store, searching for almond butter and trying to avoid the cookie aisle, when I spotted a familiar figure: Winnie the Pooh. There he was, clutching a honey jar in one paw and staring at a bag of marshmallows like they held the answers to life’s mysteries. He looked frazzled, his ears drooping slightly, and his usual cheerful demeanor noticeably absent.
“Pooh, you okay?” I asked gently. He turned to me with a heavy sigh. “Oh, Bruce, it’s everything. The news, all the uncertainty, and now the price of honey going up. It’s just too much!”
Winnie and I are old friends, bonded over our shared journey as Mental Health Warriors. He knows all about the Mental Health Warrior Program—a new SELF-HELP approach I created based on my 20-year battle with Bipolar, Alcoholism, Anxiety Disorders, and PTSD—so we could all triumph over life’s challenges.
He also knows my story: how my challenges left me feeling so powerless I tried to end my life, but by becoming a Mental Health Warrior, today I triumph over those same challenges each day. And yes, food plays an important role in my warrior strength!
“Pooh,” I said, pulling out my copy of the 3 Food Rules of a Mental Health Warrior, “I think I have something that can help you manage all this stress.”
Pooh tilted his head, intrigued. “Food rules? But how can food help with stress?”
“Let me explain,” I said, leaning against the shopping cart. Pooh adjusted his honey jar, and we dove into the wisdom of the 3 Food Rules, right there in the middle of aisle seven.
Food Rule 1: Choose Low-Carb Foods
Why It’s Important:
“Carbs are like Tigger on a sugar rush,” I explained. “They give you a quick burst of energy, but when that wears off, you’re left feeling worse than before. A plate of spaghetti might comfort you momentarily, but an hour later, you’ll crash, and the stress will feel even heavier.”
Example:
“When I’m doom-scrolling the news,” I continued, “I sometimes get tempted to reach for a bag of chips. But instead, I grab a handful of almonds or a slice of cheese. It keeps my blood sugar steady and my mind clear, so I don’t spiral into a carb-induced funk.”
Pooh nodded. “So, if I stick to something like nuts or even carrots instead of marshmallows, I’ll feel better?” “Exactly,” I said. “It’s about fueling your body in a way that supports your mental health.”
Pooh’s Plan:
“I think I’ll tell Rabbit,” he mused. “He’s always nibbling on lettuce and seems pretty calm. Maybe I’ll join him for some veggies the next time I feel stressed.”
Food Rule 2: No Sugar
Why It’s Important:
“Sugar is sneaky,” I told Pooh. “It promises happiness but delivers chaos. It messes with your energy and emotions, making you feel like you’re on a rollercoaster—one moment you’re up, the next you’re crashing.”
Example:
“I remember a day when I was overwhelmed by bad news,” I said. “I grabbed a candy bar thinking it would cheer me up. It worked—for about 10 minutes. Then I felt irritable and even more stressed. By cutting sugar, I’ve avoided those crashes and kept my emotions on a steadier path.”
Pooh frowned, glancing at his honey jar. “But what about honey? Surely honey isn’t bad!” “Well, Pooh,” I said with a smile, “honey in moderation is okay. The key is to not let it become your main source of comfort. Balance is the secret.”
Pooh’s Plan:
“I’ll share this with Piglet,” Pooh decided. “He’s always nibbling on cookies when he’s nervous. Maybe we can have some tea with just a drizzle of honey instead.”
Food Rule 3: Choose Minimally Processed Foods
Why It’s Important:
“Processed foods are full of ingredients that our bodies don’t recognize,” I said. “They can upset your gut, which is closely connected to your brain. When your gut isn’t happy, your emotions suffer too.”
Example:
“There was a time when I relied on frozen meals during stressful weeks,” I admitted. “They were quick and easy, but I often felt bloated and sluggish afterward. Switching to whole foods like fresh veggies and lean meats gave me more energy and clarity to handle whatever came my way.”
Pooh looked thoughtful. “So instead of grabbing those marshmallows, I should pick up some apples or berries?” “Exactly,” I said. “Whole foods give your body what it needs to stay strong and focused.”
Pooh’s Plan:
“I think I’ll talk to Eeyore about this,” Pooh said. “He’s been eating store bought meals lately, and I don’t think they’re doing much for his mood. Maybe I can share an easy recipe with him, so he can choose whole foods and build a dinner that will boost his mood!”
How the 3 Food Rules Help with Current Events
As we continued shopping, I explained how these rules aren’t just about food—they’re about finding stability in a chaotic world.
1. They Give You Control
“When everything feels out of control,” I said, “choosing what you eat is a powerful way to reclaim your sense of agency. Planning meals based on the 3 Food Rules can create a foundation of calm.”
Pooh nodded. “So, even if the world feels upside down, I can control what goes into my honey pot—or, uh, my plate.”
2. They Inspire Action
“Stress often leaves us frozen,” I said. “But the act of shopping for fresh foods or preparing a healthy meal can break that cycle. It gives you something productive to do, which builds momentum for other positive actions.”
Pooh’s ears perked up. “I could get my friends together for a veggie feast! That would be a fun way to take action and help them feel better too.”
3. They Make Each Day Enjoyable
“By avoiding sugary, processed temptations, you won’t end up feeling miserable afterward,” I said. “Sticking to the 3 Food Rules helps you enjoy each day while building strong mental health, bringing greater happiness into each day.”
Pooh smiled thoughtfully. “Maybe I could celebrate each day with carrots and roasted nuts instead of cookies and marshmallows. Do you think everyone would like that?” “I think they’d love it,” I said with a grin.
Wrapping It Up
As we reached the checkout line, I handed Pooh a copy of my book, 3 Food Rules of a Mental Health Warrior. “This is for you,” I said. "it’ll help you manage the stress of current events!”
Pooh clutched the book to his chest like it was a pot of gold. “Thank you, Bruce! I’m going to share these rules with everyone in the Hundred Acre Wood. We’ll all become Mental Health Warriors and use Foods to help maintain our moods!”
I watched as Pooh waddled off, his step lighter and his honey jar forgotten. It was clear that just learning about the 3 Food Rules had already started to ease his stress. And as for me?
I left the store feeling grateful that I could share these tools with a friend. Because whether you’re dealing with current events, or just the ups and downs of life, the 3 Food Rules are there to guide you toward strength, resilience, and keep you emotionally centered!
Bruce Schutter
Creator of Mental Health Warrior Program and Challenge Coin
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