Stop Fearing the Word “Mental Health”: 3 Actions I Shared with SpongeBob to Start Your Warrior Journey

Yesterday, while running errands around town, I had an unexpected (but completely delightful) encounter. Just as I walked into the store, who should step in ahead of me but none other than SpongeBob SquarePants!

Yep — the sea sponge himself. Apparently, even residents of Bikini Bottom need to run errands. Who knew?

A few moments later, we found ourselves sitting on a nearby bench. SpongeBob turned to me with a surprisingly thoughtful look and asked, “Bruce, why do people still fear talking about mental health?”

I smiled and replied, “I think it’s because admitting we struggle — with depression, anxiety, or even everyday emotions — can feel like admitting weakness.

But a Warrior knows the truth: embracing your mental health is a sign of strength!”

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My Warrior Story

SpongeBob already knew my backstory — that I had spent 20 years battling Bipolar Disorder, Alcoholism, Anxiety Disorders and PTSD. Those struggles left me feeling so powerless that, at my lowest point, I tried to end my life.

But it was in that darkest moment that I discovered something life-changing: mental health is the key to overcoming any challenge.

Armed with that realization, I created the Mental Health Warrior Program — a bold new SELF-HELP approach that puts YOU in charge. It’s designed to help you take control of your emotions, face life’s toughest moments and build the life you truly want.

And it all begins with one powerful shift: embracing your mental health and your emotions.

That mindset shift is the heart of my book, I Triumphed over Bipolar, Alcoholism and Anxiety Disorder by Becoming a Mental Health Warrior. It’s the starting point for anyone ready to stop feeling stuck and start moving forward — Warrior style.

SpongeBob’s eyes sparkled with understanding. “That makes so much sense!” he exclaimed. “Tell me more — what are three actions every Warrior can start making today?”

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Action 1: Discover Happiness in Everyday Moments

The first thing I told him was how, after years of struggling with depression (thanks, Bipolar!), I’ve finally learned how to see the world more brightly.

“These days, I find joy in the smallest things — like sipping my morning diet soda or saying hi to a stranger. Back when I was deep in depression, those moments felt meaningless.

But now? They’re everything.”

I explained how depression used to swallow up any sense of joy, like a fog that dulled the whole world. Today, those same everyday moments light me up.

“It’s like I’m seeing life in color again!”

SpongeBob’s Takeaway:

“That’s just like when I fry up a Krabby Patty!” SpongeBob exclaimed. “It used to feel like just part of the job, but now I savor each flip — because I know it brings happiness to me and everyone else!”

He paused thoughtfully. “I used to think only big things — like winning a jellyfishing contest or throwing the best party ever — really mattered. But now, I realize some of my happiest moments are the small ones… like watching jellyfish float by, laughing with Patrick, or feeling the warm sun on my spongey face.”

He beamed. “I’m going to tell Squidward about this. Maybe if he stops waiting for a perfect moment to be happy, he’ll finally see that joy is all around — just waiting to be noticed!”

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Action 2: Savor Your Successes

Next, I told SpongeBob how embracing my emotions has helped me truly enjoy my successes — both at work and in life.

“Before, no matter what I achieved, it never felt like enough. My mental health challenges kept me stuck in a loop of struggle. But now, when I finish something meaningful — even something small — I pause and let myself feel proud. I actually enjoy the win.”

I explained how giving myself credit has boosted my confidence, helped me feel less stuck and reminded me that progress is worth celebrating — every step of the way.

SpongeBob’s Take:

“I used to think success meant catching the biggest, rarest jellyfish or setting a record,”

SpongeBob said, eyes wide. “But now I see — even catching one jellyfish is something to celebrate! I’m doing what I love, and that’s a win!”

He beamed. “I bet if Patrick and I cheered every jellyfish we caught, our trips would be even more fun!”

He tapped his chin thoughtfully. “And you know what? I think I’ll start celebrating everything — like when I make a customer smile at the Krusty Krab or keep my pineapple squeaky clean. There are victories everywhere… if we just take the time to notice them!”

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Action 3: Progress Not Perfection

Finally, I shared one of the most important lessons I’ve learned as a Mental Health Warrior: bad days and missteps aren’t failures — they’re part of the journey.

“Back then, I used to pressure myself to get everything right. One mistake, and I felt like I was back at square one. But now? I’ve embraced the idea that perfection isn’t the goal — progress is.”

I explained how this mindset shift has helped me stay grounded, even on the hardest days.

“When I stumble, I pause, learn, adjust and keep moving forward. That’s how I’ve triumphed over my mental health challenges for the past 17 years — one imperfect, Warrior-powered step at a time.”

SpongeBob’s Takeaway:

“Ohhh, I totally get that!” SpongeBob said, bouncing a little on the bench. “There were times I completely messed up an order at the Krusty Krab or tripped over my net during jellyfishing. Before, I’d get super bummed out and think I wasn’t cut out for it.”

“But now I know — mistakes aren’t the end. They’re just part of how we grow!”

He grinned. “If I burn a Krabby Patty, I learn to flip better next time. If I miss a jellyfish, I figure out how to be quicker.”

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Wrap Up

After we finished swapping stories, SpongeBob and I agreed it was time to get back to our errands. But before he bounced off to buy Krabby Patty ingredients, I handed him a copy of my book, I Triumphed Over Bipolar, Alcoholism and Anxiety Disorder by Becoming a Mental Health Warrior.

He looked at it like it was the secret recipe to emotional resilience — and in a way, it is.

“You know,” SpongeBob said with a grin, “talking about mental health shouldn’t be scary. We should have more conversations like this — heart-to-heart talks in broad daylight, where everyone can hear us.”

And he’s right. No whispers. No shame. Just real conversations, open hearts and the courage to take action.

So here’s your Warrior challenge:

• Start one conversation.

• Celebrate one small win.

• Take one step forward today.

You don’t need to have it all figured out. You just need to start your warrior journey TODAY!

Bruce Schutter

Every day is a chance to choose strength — because YOU'RE IN CHARGE!