It was “back in the day” when licensed professional counselors Helene Ann Zupanc and Beth G. Valdez both used pieces of paper and tape to write down quotes and phrases to remember and stick on their walls.
Today, those pieces of paper have been replaced by colorful sticky notes, mobile phone applications and reminders, but the phrases have remained more powerful than ever.
“Sticky Note Mantras” is the title of Zupanc’s and Valdez’s new book which shares scientifically-proven strategies to reinforce positive beliefs in a light-hearted and inspirational way.
Mantras, which are words, sounds or phrases that invoke a sense of calm, involves a practice rooted in Hinduism and Buddhism which has evolved into everyday practice like wellness, personal growth and sports.
It’s a simple way to keep the mind focused or reinforce positive beliefs, says Zupanc, who lives in Fountain Hills.
By the time the two authors met in graduate school at Northern Arizona University in Flagstaff, mantras were already a big part of both of their lives.
“We both use the tactic of mantras for all kinds of different mental health strategies to hold on to little bits of information,” Zupanc said. “After we met, we found out that we both used mantras in our personal lives and began using them in our professional lives as well.”
“Sticky Note Mantras” delves into the science behind mantras which help rewire neural pathways through positive thinking.
When feelings like anxiety, fear, stress and anger hijack the part of the brain that processes emotions, uttering a simple mantra can interrupt that neural pathway and start to forge a new channel, creating building blocks of mental health.
“This is basically a cognitive behavioral strategy to reframe your thoughts when you’re feeling upset or anxious,” Zupanc said. “Having a pre-set phrase that you’ve already explored can be very helpful.”
Offering rainy day mantras or mantras that encourage taking action, letting go or prioritizing self-care, “Sticky Note Mantras” offers readers a chance to understand the science behind neuroplasticity, why mantras are so effective and how to create their own personalized mantras.
The book also contains exercises for readers to practice, journal prompts, affirmations and even songs to support each chapter.
Helene Ann Zupanc and Beth G. Valdez met in graduate school at Northern Arizona University in Flagstaff. (Photo courtesy of Helene Ann Zupanc and Beth G. Valdez)
Humor is healing
Some of Zupanc’s and Valdez’s favorite mantras involve comedy because laughing is one of the most effective ways change the brain’s chemistry and releases all kinds of positive chemicals.
Practicing “laughter yoga” or chanting mantras like “humor is healing” all stem from the same idea: laughter triggers the release of endorphins and blood flow to reduce stress and improve heart health.
It’s also the reason why the book’s initial textbook-like manuscript was replaced with a more approachable and light-hearted tone, allowing readers to take advantage of the simple strategies without feeling overwhelmed by complex theories or rigid frameworks.
“There’s a lot of humor in this book,’” said Valdez, who lives in Carefree. “We wanted to tie in all of these psychological concepts and constructs in a fun way that resonates with everyone.”
Twenty years in the making
The content for “Sticky Note Mantras” came over the course of 20 years as both authors began compiling information through school and eventually at work with clients.
They host a “Sticky Note Mantras Blog” and have worked together in community mental health agencies and even hosted a mental health radio talk show called “Valley Viewpoints.”
It took approximately one year for the wealth of information to be compiled into a book.
Valdez says “Sticky Note Mantras” is a book for anyone who is trying to learn new ways of thinking and wants to improve their mental health.
Parents, mental health professionals and educators can also find insight in this book to help their children, clients and students find inspirational and fun ways to get unstuck from negative thought-cycles.
“‘Sticky Note Mantras’ is accessible, relatable and easy to implement in anyone’s life,” Valdez said.
Upcoming events
Zupanc and Valdez will be at the Mesa Book Festival Saturday, Dec. 7, from 10 a.m. to 5 p.m. They will also present at the Fountain Hills Health Fair Saturday, Jan. 25, from 10 a.m. to 2 p.m. at the Community Center.
They have provided presentations and workshops in Fountain Hills and are open to offering more workshops for local businesses. They also are taking new clients for therapy (most insurances accepted) anywhere in Arizona via telehealth.
“Sticky Note Mantras” is available online and in bookstores. For more information or to schedule a workshop, visit stickynotemantras.com or send an email to stickynotemantras@gmail.com.
We invite our readers to submit their civil comments on this issue. Email AZOpinions@iniusa.org. Cyrus Guccione can be reached at cguccione@iniusa.org.
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