6 Small Changes You Can Make Immediately To Have a Big Impact On Your Mental Wellbeing

Are you struggling with finding someone to talk to? What can you do during a mental health crisis? Today, Jay offers a wealth of practical advice aimed at enhancing mental health through simple, actionable changes. Drawing on his partnership with the National Alliance on Mental Illness (NAMI), Jay emphasizes the importance of recognizing Mental Health Awareness Month and the critical need for accessible mental health support. Jay provides a blend of personal anecdotes, research-backed insights, and practical advice, making it a must-listen for anyone looking to improve their mental well-being. He wraps up the episode with a heartfelt message of support, reminding listeners that he is always in their corner, rooting for their success and happiness. In this episode, you'll learn: How small changes create big impact How to improve at something you like to do How to take care of your mental health The simple practices to change your routine If you or someone you know is struggling, remember that there is help available. Let's work together to promote mental health awareness and support each other in our journey towards better mental well-being. With Love and Gratitude, Jay Shetty What We Discuss: 00:00 Intro 03:20 #1: Practice A Good Evening Routine 09:24 #2: Plan Something For Yourself And Someone Else 14:31 #3: Get Better At The Things You’re Good At 17:13 #4: Coloring Books Helps Your Mind Relax 20:13 #5: Spending Time Outdoors Helps Reduce Stress 22:05 #6: Sugary Foods Weakens the Body’s Response to Stress See omnystudio.com/listener for privacy information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Jay Shetty?

  This episode is brought to you by Vinted. Value can be found anywhere, even in the clothes sitting untouched in our closets. That's where Vinted comes in. Vinted is a secondhand marketplace app where you can sell clothes you no longer want and get more value out of them. Whether you're running out of space, moving, or simply updating your wardrobe. Listing items is a quick and simple process, and once something sells, Vinted creates a prepaid shipping label for you. And the best part, there are no seller fees, so you keep what you earn. It's a simple way to clear out your closet, be less wasteful, and maybe make some extra money along the way. And if you've been thinking about a wardrobe refresh, this can make it feel a little more worthwhile. You're not just letting go of clothes, you're getting more value from what you already have.

• 0:43Jay Shetty?

  Give your clothes a second life with Vinted. Download the Vinted app for free to start selling with no seller fees, so you keep every dollar you earn. This episode is brought to you by AG1. Are you feeling September reset too? Shorter days, longer to-do lists, earlier alarms, all those routines you promised yourself you'd pick back up. It can feel like your whole life is recalibrating. And when everything around you is changing, it helps to have a few things you can rely on. AG1 Next Gen is one of those easy habits to keep. It's the clinically-backed, comprehensive daily health drink that supports your gut health, energy production, and foundational nutrition all in one scoop.

• 1:26Jay Shetty?

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• 2:01Jay Shetty?

  This episode is brought to you by AG1. Are you feeling September reset too? Shorter days, longer to do lists, earlier alarms, all those routines you promised to yourself you'd pick back up. It can feel like your whole life is recalibrating. And when everything around you is changing, it helps to have a few things you can rely on. AG1 Next Gen is one of those easy habits to keep. It's the clinically backed, comprehensive daily health drink that supports your gut health, energy production, and foundational nutrition all in one scoop. AG1's ingredients are sourced from quality partners for absorption, potency, and nutrient density to deliver the foundational nutrition your body needs. And alongside a proper diet,

• 2:45Jay Shetty?

  AG1 Next Gen meets 94% of nutrient requirements and it's clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1 Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose. We're good at oscillating between extremes. We go from I hate myself to I'm the best person in the world. And in this case, we go from I'm gonna do a lot, I'm gonna plan a lot, I'm gonna be the most productive person in the world at peak performance, I'm the one. And then on the other side, it's like I wanna do nothing this weekend. And that creates somewhat of a difficult environment to live in.

• 3:29Speaker 01

  The number one health and wellness podcast.

• 3:31Speaker 02

  Jay Shetty. Jay Shetty. The one, the only Jay Shetty.

• 3:37Jay Shetty?

  Hey, everyone. Welcome back to On Purpose. I am so grateful to be back with you for another session. And I wanna say thank you to all of you who are showing all your love, showing up, being present, learning, growing, sharing the episodes, leaving reviews. It means the world to me right now. Thank you so much. Thank you so, so much from the bottom of my heart. And like I always do say, if you do see me somewhere, come say, hey, a lot of you did it at the airport yesterday. I've been traveling around a bit right now. And I loved bumping into so many of you that I saw in Orlando and then Chicago. I'm on my way to New York. And it's been a real, real joy. Thank you so much for all the love you show me and that you show on purpose.

• 4:22Jay Shetty?

  It's Mental Health Awareness Month. May is Mental Health Awareness Month. And I feel it's so, so important that we use this as an opportunity to deepen our connection with our mental health, to help the people around us, to use it as an opportunity to do better for ourselves and for others. And I'm so grateful because I'm partnering up and an ambassador for NAMI, which is the National Alliance on Mental Illness. And they're the largest grassroots mental health organization in the United States. NAMI helps provide advocacy, education, support and public awareness so that all individuals and families affected by mental health conditions can lead better lives.

• 5:06Jay Shetty?

  And if you or someone you know is struggling with mental health, there is help. Call NAMI helpline at eight hundred nine fifty NAMI or go to www.nami.org/help or text helpline to sixty two six forty. For immediate twenty four seven crisis support, call or text nine eight eight or visit www nine eight eight lifeline dot org. I'm so grateful to be partnering with NAMI and I really do hope that it helps get the message out to so many more people about what they can do. Now, I wanted to share with you my favorite habits for my mental health that I think are powerful, practical and accessible.

• 5:50Jay Shetty?

  I'm not going to go and ask you to learn a new skill. I'm not going to go and ask you to learn how to do something new. These are things anyone can start today. And so if you're someone who's been struggling with anxiety and stress, this episode is for you. If you're someone who's been trying to do so many practices, but they're not working for you, this episode is for you. And if you're someone who knows someone who's struggling, this episode is for you. It may be a child, a partner, a friend, someone you love, a family member, a parent. Check out this episode. It's lots of great, simple insights in the small changes that will make a big difference. Now, number one. Every night.

• 6:32Jay Shetty?

  When you're about to go to bed, before you go to bed, it's part of your wind down routine, it's part of your evening routine. A lot of people have talked about the importance of having an evening routine. The reason is because we almost want our body to act like technology. Technology has an off button. We press off and it powers off. But we, our off button is more like a power down where we need time to unwind, we need time to slow down. And because we've got so used to using technology, we want our bodies to react and respond like a laptop, like a phone, but it doesn't do that. So when your head hits the pillow, you're not falling asleep straight away.

• 7:14Jay Shetty?

  One part of a great evening routine that can be really powerful for your mental health. And you can do this in a journal, you can do this as a voice note, you can do it out loud with your partner or roommate or whoever it may be. You could do it over the phone with someone you're close to. But there's one question that you want to answer every evening. What did I accomplish today? What did you accomplish today is the single most important question to ask yourself for your mind in the evening before you go to bed. Now, why is it? It sounds obvious. It's like, oh yeah, I'll feel accomplished.

• 7:56Jay Shetty?

  I feel good about myself. There's a lot more to it. The whole day or in the evening, you are very likely to subconsciously say to yourself, I can't believe I didn't get that done. Gosh, there's so much left to get done. Oh, and I didn't even get to that thing. Oh, and I've still got all those emails to reply to. We're so used to noting down all the things that we haven't done, all the things that we didn't achieve, all the things that didn't work out, that we easily, simply forget the progress that has been made. So not, it's not neutral. I think we think we live in a neutral world where we're like,

• 8:38Jay Shetty?

  oh, I don't want to pump myself up, like I'm fine. But actually, what we're usually doing is putting ourselves down, right? So I'm not telling you to pump yourself up. I'm not saying to sit there and say, I'm the best, I'm amazing, I, I did this. It's actually saying, what did I accomplish today? Because chances are, your mind's already coming up with the list of what you didn't accomplish. And you might say, alright, I got in a 20-minute workout. I accomplished that today. Whereas usually you'd say, I only got a 20-minute workout. Notice how we do that, right? Even though it's an accomplishment to get in the gym, to get that workout in, maybe you got 6,000 steps. And you say to yourself, I only got 6,000 steps. Instead of, I accomplished 6,000 steps, let's go for 7,000 tomorrow.

• 9:22Jay Shetty?

  Which one do you think programs you to push a little bit more tomorrow? When you're feeling encouraged? Or when you're feeling put down? Now, chances are, when you're feeling put down, you'll sort it out for the next couple of days. But it's not sustainable. It's not sustainable to constantly speak to yourself negatively and expect a positive result. Let me repeat that again. You can't speak to yourself negatively and expect a positive result. You can't speak to yourself in a way that puts you down to hope that it pulls you up. You can't speak to yourself in a way that is condescending

• 10:07Jay Shetty?

  and hope that it's going to make you feel connected to yourself. When we talk bad to ourselves, day after day after day, it's impossible for it to lead to something good. And so when you ask yourself the simple question at the end of every day, what did I accomplish today? Make a list of three things. I got the laundry done. I did some meal prep. I cooked a great meal. I finished off all my email inbox, even though I still know my text is still left. What did you accomplish? What you're doing is rewiring, reprogramming your mind to also not forget the truth. Right? If your friend said to you, hey, I only got this done today.

• 10:51Jay Shetty?

  You'd be like, that's amazing, you got 6,000 steps, good for you. You made it to the gym for 20 minutes, that's amazing. Right? Your reaction would be so different. And I encourage you to do this with the people you love too. This is something that Radhi did for me when I began my health journey when we were together, especially my physical health. And she was always someone who was committed to going to the gym, committed to her health and wellbeing. And I was someone who was focused on the mind. And I remember in the beginning, I would still have my sugar addiction, I would still be very much like, oh yeah, I didn't get that done, I didn't get this done. She'd always be like, well, that's amazing, that's great that you made it. That's awesome. Right?

• 11:33Jay Shetty?

  And at the same time, education, I think we mistake being hard on ourselves as a replacement for education. I'll explain what I mean by that. Facts can hit harder than you being hard on yourself. Let me say that again. Educating yourself in the facts of something can hit you harder than being hard on yourself. What I mean by that is if someone walks you through the challenging aspects of not working out, if someone walks you through the factual repercussions of what you're consuming mentally or physically, that fact is more likely to push you into growth than you being mean to yourself with no facts.

• 12:16Jay Shetty?

  And so I think it's so important that we recognize how we're motivated. Now, all of us are different. Some of us may actually like the hard talk and we may need it, and that's fine too. But that doesn't mean we shouldn't go to sleep focusing on what we've accomplished today and recognizing that it is progress. Okay, number two. This one is also slightly counterintuitive, but I recommend that if you're struggling with your mental health this month, plan something for yourself and someone else. Build something. Plan a trip, an event, a charity event, a mental health awareness event, whatever it may be, do something. Plan something. Build towards something.

• 12:57Jay Shetty?

  Create an opportunity for your mind to be active in working towards something.

• 13:04Jay Shetty?

  Hey everyone, it's Jay here. My wife and I have had so much fun creating our own sparkling tea, Juni. And I've got big news for you. It's at Target and we'd love your support. If you can go out, grab a Juni. You'll be adding adaptogens and nootropics into your life with mood boosting properties aimed at promoting a balanced and happy mind. Through our commitment to our wellness journey and striving to fuel our bodies with the healthiest ingredients, it's been our purpose to make healthy choices accessible for all, which is why Juni is now on shelves at Target. So head to our store locator at drinkjuni.com and find Juni at a Target near you.

• 13:45Jay Shetty?

  I think a lot of us believe right now that comfort and not doing anything helps us. And I think that can be true because we're overworked, we're overwhelmed, we're burnt out. And as humans, we're good at oscillating between extremes, right? We basically go between extremes constantly. We go from, "I hate myself" to "I'm the best person in the world." And in this case, we go from, "I'm gonna do a lot, I'm gonna plan a lot, I'm gonna be the most productive person in the world at peak performance, I'm the one." And then on the other side, it's like, "I wanna do nothing this weekend." Right? And we oscillate between these extremes and that creates somewhat of a difficult environment to live in. Now, balance is not necessarily what I'm saying, but what I am proposing is that you're

• 14:30Jay Shetty?

  always working on something and you're not working on it so much that it drains you. You may put it aside when you're working very hard at work. And it's almost like when work's really tough, this may take a back burner because you're already focusing that part of your brain, you're already focusing that part of your energy. But maybe when work's a little slower or medium paced, you're adding this in to give your mind that focus point, to give it that activity, to give it that progress marker. So the reason why planning something is so powerful is because it makes you feel like you're moving. And as humans, we need to feel like we're constantly moving in a direction towards something. Whether we're ambitious or not, we all need to feel like we're growing.

• 15:12Jay Shetty?

  We all need to feel like we are progressing in a direction. And when we choose to plan something, it creates a lot of that forward motion that's pulling us forward. Rather than you pushing yourself, you've now got something in the future pulling you. And I find that that can be a really powerful thing. Of course, you have to pick something that really is important to you. You don't pick to plan anything, but picking to plan something, what happens? You get to meet people around it. You get to go to new places because of it. You are taking on a new project. And that's where life starts to get more connected naturally. Right? A big part of why we're struggling with mental health today is loneliness. We're feeling disconnected from people.

• 15:57Jay Shetty?

  And I found that when you build something with someone, when you do something with someone, it's so much more magical what you develop as a friendship. I think it's not explored enough today, but when you do something with someone that is active, proactive, building, planning, creating, the memories you build and the bond you build is far more than going to a number of parties with someone. It's just not the same thing. You could go to dinner with someone and it's not the same level as if you helped them move home. Right? You could go to dinner with someone and it's not the same as if you helped them change a tire on their car.

• 16:42Jay Shetty?

  You could go to dinner with someone and it's not the same as if you put on an event for your community or organized your family's birthday or a getaway trip together. Right? It's just not the same thing. And I think for a lot of us, we're trying to find connection across a table on a couch. And I'm not saying those things are wrong. I'm not saying they're bad and we need those things. But I found that the deepest, most powerful relationships I have are ones where we did things together. And I would encourage you all to find a friend, choose someone, or you'll find a friend through the process of planning something. And what you plan can be small. I'm not saying it has to be thousands of people. It can be a small thing at your child's school. It can be a small thing for your family at home.

• 17:27Jay Shetty?

  But planning something, working towards something, making yourself feel excited about something, because so much of the time we're struggling because we've lost that zest, we've lost that thrill, we've lost that excitement. And it's important that we bring it back. Number three, get better at the things you're good at. A lot of the time when we're struggling with low confidence, it's because we actually are experiencing low competence, right? It's competence that builds confidence. It's competence that builds greater self-esteem. Confidence by the dictionary definition, which I love, and by the way, when I pull out a definition, it's because I feel we're so unaware of it.

• 18:10Jay Shetty?

  The dictionary definition of confidence, one of them, is a feeling of self-assurance arising from one's appreciation of one's abilities and qualities. So when you get better at the things you're good at, it's more prominent to you and you're more able to give yourself that self-assurance. When we're good at something, we often say, ah, I'm okay at that. But when you're bad at something, you're like, oh, I'm the worst, right? Notice that negativity bias creeping in. If you're good at something, you're like, I'm okay. If you're bad at something, you're like, yeah, I'm the worst. I'm the worst there possibly ever was, right? And we overhype it so hard. So getting better at the things you're good at

• 18:52Jay Shetty?

  gives you a sense of competence and confidence that won't come from anything else. And I think often we feel like, oh, if I got that job, I would feel better. If I was with that person, I would feel better. There's a lot of things we say to ourselves, if this, then that, right? But what about this idea that actually, when I get better, when I develop better skills, when I strengthen these muscles, when I strengthen these focus points, now I actually feel better about myself, right? Instead of waiting for something external to happen to make us feel better, we're taking that into our own hands, we're taking accountability, we're taking responsibility, we're feeling a sense of

• 19:35Jay Shetty?

  My behaviour matters, my action matters. We feel a sense of autonomy. We feel a sense of ownership. And that's such a powerful thing that we can help develop. So if you're good at something, or someone said you're good at something, go take a course on it. Go do an online programme on it. Buy a book about it and study it all weekend. Go to an evening class, whatever it is, like get stuck in. It could be something like pottery, it could be an art class. Maybe you were great at doing comic book sketches when you were young. It could be a cake baking class, right, whatever it is, something you enjoy. Again, you'll naturally meet people. Again, you'll naturally be learning, you'll naturally be growing.

• 20:16Jay Shetty?

  What happens is you're making all of the areas of your life that you're struggling with easier to do. This episode is brought to you by Indeed. I know how important every hire is for a business. If you need to make the right hire, this is a job for sponsored jobs. Indeed sponsored jobs helps find quality candidates when you need them most. You can reach who you need based on whatever criteria you're looking for, like skills, certifications or location. In fact, people are finding quality hires on Indeed right now. In the minute I've been talking to you, companies like yours made 27 hires on Indeed, according to Indeed data worldwide. Spend less time searching and more time actually interviewing candidates who check all your boxes.

• 20:59Jay Shetty?

  Listeners of this show will get a $75 sponsored job credit at indeed.com/podcast. That's indeed.com/podcast. Terms and conditions apply. Need to hire? This is a job for Indeed sponsored jobs. This episode is brought to you by Wayfair. Home should be a place that feels like a sanctuary, a space that truly reflects who you are. But it can be challenging to balance style, budget and endless options. I was looking to create a dedicated calm space for my morning meditation and reading, but I was struggling to find pieces that felt grounding but could also stand up to daily use. I went on Wayfair and found a beautiful, solid wood accent chair and a bookshelf. Now that corner is my favourite place to anchor my day.

• 21:42Jay Shetty?

  The quality is incredible, it's built to last. And it completely shifted the energy of the room. Plus, you can shop with Wayfair Verified, where product specialists carefully vet items for quality and functionality. So you can shop with more confidence. And if putting it all together sounds like a headache, Wayfair can handle delivery, installation and assembly. Join Wayfair Rewards today to get 5% back on every purchase and start saving on your next home upgrade. Head to wayfair.com to shop all things home. That's W A Y F A I R dot com. Wayfair, every style, every home. This episode is brought to you by Whole Foods Market. If you're talking about quality food, you can't forget Whole Foods Market,

• 22:26Jay Shetty?

  who've been holding themselves to the highest standards since they opened in 1980. That means you'll see thousands of organic products across their stores, from the produce department to the aisles. It also means you'll never see certain ingredients. They've banned artificial sweeteners and colours, high fructose corn syrup and more, so you can shop with peace of mind. Shop Whole Foods Market in-store or online. Now, this point, number five, is actually something that I came across last Christmas. And so Ravi and I, we always go back to London and we try and spend a lot of quality time with our family because of course we live in another country and we don't get to see them as much.

• 23:07Jay Shetty?

  And so we had taken a little trip to the countryside with our family. And my niece and nephew are eight and four, and they're adorable and wonderful. And my sister-in-law had brought them these colouring books. But when you then finish colouring and you stuck the pieces together, it was an ornament for the Christmas tree. Now, I joined in with the activity, I think, I think the whole family did actually, because we thought we'd had quite a busy run and this was quite a calming exercise. And then I started looking into some of the research behind it. And I was reading something from Dan Brennan, M D.

• 23:47Jay Shetty?

  And he was talking about how actually colouring books are not just for kids, they can be used by adults. And colouring relaxes your brain and improves brain function. He says, when you're colouring, you're focused on the simple activity in front of you. This begins to relax your mind and keep your thoughts from intruding. Now, I found that especially when I was colouring in between the lines, when I was trying to do something quite intricate, it was really present work. And he goes on to talk about how it induces a meditative state. He mentions that adult coloring doesn't replace art therapy, but it can be therapeutic for some people. Some studies have shown that focusing on the complex structure

• 24:30Jay Shetty?

  of your coloring page can help put your mind into a meditative state. So for those of you that struggle to meditate or struggle to feel like you know how to meditate, this is a great way of just taking a moment to be more present. He also goes on to say how it improves sleep. Right? If you color before bed, Dan Brennan says, you're likely to sleep better than if you scrolled on your phone. Exposure to blue light from your phone or tablet, of course, we know that, can hinder our quality of sleep. But he says by coloring in a book before bed instead, you're keeping electronics out of the bedroom, allowing your melatonin level to release naturally as your body gets ready for sleep. So there's so many benefits to a simple activity of coloring.

• 25:15Jay Shetty?

  Now, I know as adults we're thinking like, what am I gonna color? And I found that when it becomes something practical, like we were making an ornament for the tree, or maybe you're creating a birthday card for someone. And you might be thinking, Jay, no one wants a birthday card painted by me. Or maybe it is something that you're doing with your kids, or maybe it is something that you're doing with your niece and your nephew. I remember it being a really wonderful activity. We could all show each other what we did and everyone chose different ornaments. And maybe I did a snowman and, you know, they painted something else. And it was just a really, it's a really special memory that I'm still holding on to as well. And I know it sounds simple, but I think it's gonna resonate with some of you. And so I hope you give that a go. This one is something you may have heard, but I'm hoping that some of the research behind it

• 25:59Jay Shetty?

  will change how you feel about it. I was reading a research study that said that since the turn of the millennium, cases of vitamin D deficiency have risen by four hundred and ninety percent.

• 26:12Jay Shetty?

  That's incredible. Now, there's lots of reasons for that. And here are some of them. The average time outdoors has fallen fourteen percent between nineteen seventies and two thousand and tens. Sixteen to thirty year olds have seen the biggest drop in outdoor time, twenty percent, when compared to their age bracket in the nineteen seventies. And of course, the average person watches TV or listens to the radio for a hundred and forty seven minutes per day, an increase of thirty seven minutes from time spent in the nineteen seventies. Now, that doesn't surprise me, but it's interesting, isn't it? What can we do to be active while we watch that show? Can we be active at home? Can we be active outdoors while we listen to something? What can we do?

• 26:55Jay Shetty?

  I know so many of you, I love, love, love watching all of you out on a walk with your dog, you're cooking while you're listening, some of you are driving while you're listening. And I think if I could encourage you all to just get outdoors. The National Recreation and Park Association says that, whether it's sitting on a park bench or walking local trails, spending twenty to thirty minutes outside reduces stress levels. It's just that twenty minutes outdoors will make a big, big, big difference. And I would just want you to test it out for seven days. What I want you to do is I want you to choose one of these pieces of insights. And I want you to test them over the next seven days. Or I just want you to test them for the next seven days and see how your life changes.

• 27:40Jay Shetty?

  See what switches up, see what progress or movement you feel in your life. And this one's a big one for me. I'm throwing it in there because I learned a lot about this from the glucose goddess, Jessie Inshopee, on the podcast. If you haven't heard that episode, it's amazing. But there's something to be said for the connection between sugar and our mood. And she speaks about it with so much great research and insight. But some of the research I came across talked about how one study published in twenty seventeen found that consuming a diet high in sugar can increase the chances of incident mood disorders in men and recurrent mood disorders in both men and women. And a more recent study in twenty nineteen found that regular consumption

• 28:21Jay Shetty?

  of saturated fats and added sugars were related to higher feelings of anxiety in adults over sixty. And not only that, the study goes on to say is that it can weaken your ability to deal with stress. The study goes on to say that sugary foods can actually weaken the body's ability to respond to stress. Sugar can help you feel less frazzled by suppressing the hypothalamic-pituitary-adrenal HPA axis in your brain, which controls your response to stress. Researchers at the University of California, Davis, found that sugar inhibited stress-induced cortisol secretion in healthy female participants, minimizing feelings of anxiety and tension.

• 29:05Jay Shetty?

  Cortisol is known as the stress hormone. Right? So it's interesting to me that if you can monitor your sugar intake, as I said, turn to that expert episode with Jesse and Chopin. And we start to recognize these connections between mind and body. There can be a lot we can do for our mental health based on what we eat and what we consume. I am sending you lots of love. I hope that you share this episode with a friend. I hope that it's informative to give you some easy, simple ideas that can make a big difference in your life. And remember this, I am forever in your corner and I'm always rooting for you and I appreciate you deeply. Thanks for tuning in.

• 29:50Jay Shetty?

  If you loved this episode, you will enjoy my interview with Dr. Daniel Amen on how to change your life by changing your brain.

• 29:58Speaker 03

  If we want a healthy mind, it actually starts with a healthy brain. You know, I've had the blessing or the curse to scan over a thousand convicted felons and over a hundred murderers and their brains are very damaged.

• 30:15Jay Shetty?

  For Mental Health Awareness Month, I'm partnering up with the National Alliance of Mental Illness, NAMI. If you or someone you know is struggling with mental health, there is help. Call NAMI helpline at eight hundred nine fifty NAMI or go to www.nami.org/help or text helpline to six two six four zero. For immediate twenty four seven crisis support, call or text nine eight eight or visit www. nine eight eight lifeline dot org.

• 30:50Speaker 04

  Now, more than ever, we need someone on our side. But Rob Whitman? Whitman's votes drove up costs, cut Medicaid, and risked 350,000 Virginians' health care to pay for tax breaks for himself and his donors. He's not on our side. Shannon Taylor will fight corruption, cut taxes, and bring down costs. This November, vote for Shannon Taylor. She's for us. Paid for by HMP, the HouseMajorityPac.com. Not authorized by any candidate or candidate's committee.

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• 31:36Speaker 02

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• 31:50Speaker 05

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