Sticky Note Mantras: Making Mental Wellness Fun and Practical with Helene Zupanc & Beth Valdez

In this episode of The Soul Mirror, we dive into the power of tiny reminders with Helene Zupanc and Beth Valdez, co-authors of Sticky Note Mantras. From living with OCD to navigating daily overwhelm, they share how a simple sticky note can rewire your brain, challenge anxious thoughts, and turn mental wellness into something accessible, lighthearted, and even fun. Helene and Beth reveal how humor, music, and personalized mantras can break negative cycles and create new patterns of self-compassion, courage, and joy. Whether you’re facing anxiety, burnout, or simply need a nudge of encouragement, this conversation will leave you with practical tools and fresh inspiration to make mental health part of everyday life.

About the Guests:

Helene Zupanc and Beth Valdez are therapists, mental health advocates, and co-authors of Sticky Note Mantras. Drawing from personal struggles and years of clinical experience, they make wellness approachable through humor, creativity, and practical strategies. Their mission is to help people shift thoughts and habits—one sticky note at a time.

Key Takeaways:

• Healing doesn’t always require retreats or journals—it can begin with a sticky note on your mirror.

• Humor is scientifically proven to reduce stress, improve mood, and strengthen resilience in tough times.

• Mantras can be playful, serious, or musical—choose what resonates with your situation.

• Recognizing thoughts (“That’s my anxiety talking”) can help rewire your brain and reduce spirals.

• Joy isn’t optional; it’s essential. Cultivating small daily moments of laughter or music shifts your state of mind.

• Mental wellness tools must be simple and personal to truly stick—literally and figuratively.

Connect with the Guests:

Website: stickynotemantras.com Email: Send me a message here

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