Entrepreneur and wellness advocate Stephen Simmang is encouraging individuals and communities to reexamine how they approach mental health. Drawing from his own career shift, from insurance to emotional wellness, Simmang is raising awareness about the value of simple, consistent mental health habits that individuals can start on their own.

“We’re surrounded by information and tools,” says Simmang. “But the real work starts when we slow down and get quiet.”

Why Emotional Health Can’t Wait

According to the Centers for Disease Control and Prevention (CDC), more than 1 in 5 U.S. adults live with a mental illness. The World Health Organization (WHO) reports that depression is now the leading cause of disability worldwide. And stress? Nearly 77% of Americans say it affects their physical health, according to The American Institute of Stress.

“Mental health is not a niche issue,” says Simmang. “It’s the foundation of everything—how we parent, how we lead, how we relate to others.”

Stephen believes prevention and regulation should come before crisis response—and that those habits can start small.

“It doesn’t have to be complicated,” he adds. “You don’t need a diagnosis to care for your mental health.”

From Insurance to Insight

Stephen began his career helping design wellness plans for major insurance providers, including Gallagher. But over time, he became increasingly aware of the gaps in reactive healthcare systems. “I was helping people access care,” he says. “But I wanted to help them avoid needing it in the first place.”

That shift led to the founding of Prioritize Wellness in 2018 and Kale Diagnostics in 2022. At Kale, Simmang helped scale a company that blended lab testing, data, and personalized care for long-term health.

“We wanted to understand the whole person—not just symptoms,” he says.

But as the company grew, Stephen felt another change coming.

A Personal Turn Toward Mindfulness

After stepping back from his role at Kale, Simmang began focusing on emotional regulation, mindfulness, and mental clarity.

“Mindfulness wasn’t a strategy—it was survival,” he says. “Journaling and breathwork helped me think clearly in the middle of real challenges.”

These practices weren’t part of a product roadmap—they were daily tools he used himself.

“When I’m overwhelmed, I step back. I breathe. I ask myself what really matters,” he says.

Now, he’s turning those tools into a mobile app designed to help others develop nervous system awareness, reduce stress, and build inner stability. The app is currently in development and will be shared on his website: stephensimmang.com.

Supporting Mental Health for All

Simmang also supports several mental health organizations that reflect his values:

• Mental Health America
• The Jed Foundation
• The David Lynch Foundation

“They’re creating access without overwhelm,” he says. “We need more of that—quiet, steady support that meets people where they are.”

A Call to Reflect, Not React

Simmang is encouraging people to take ownership of their mental well-being in small, intentional ways.

“You don’t need to wait for a breaking point,” he says. “Start by noticing how you feel. Write down what’s true for you today. Take five minutes to breathe.”

He suggests:

• Journaling your thoughts every day; this simple act can create space where there is tension.
• Taking breaks from screens to reset the nervous system
• Supporting organizations that promote mental health access
• Allowing yourself to sit still and breathe; even a few minutes can calm the nervous system and lower cortisol.

“Breakthroughs don’t come from doing more,” Simmang adds. “They come from pausing long enough to hear what we need.”

Reframing Success Around Alignment

As he continues his work in emotional wellness, Stephen remains grounded in a philosophy of purpose and presence.

“Success, to me, is alignment,” he says. “If I’m building something that reflects my values and allows me to feel at peace, then I know I’m on the right path.”

He believes the same applies to individuals everywhere.

“You don’t have to chase every trend,” he says. “Just get honest with yourself. What makes you feel more whole? Start there.”

Take the First Step

Simmang’s message is simple: emotional health is not out of reach, and it doesn’t require perfection.

Start small. Stay honest. Breathe. Reflect.For more on Stephen’s latest work and mental health resources, visit stephensimmang.com.

Media Contact
Contact Person: Stephen Simmang
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City: Plano
State: Texas
Country: United States
Website:https://www.stephensimmang.com/

FROM MSN

Image by Prawny from Pixabay

Practical strategies for GPs

– Protecting short breaks: One simple but powerful strategy is to protect short breaks during the day. Even just ten minutes between sessions to step outside, hydrate, or pause in silence can help calm the nervous system and restore focus. These brief moments of stillness are essential to sustaining ourselves throughout the day

– Prioritising tasks: When everything feels urgent, prioritising tasks can help reduce feelings of being overwhelmed. Ask yourself, ‘What must be done today? What can be delegated or delayed? And what can I let go of?’. Streamlining your workload in this way creates space and preserves energy for what truly matters

– Setting boundaries: Setting boundaries is another act of self-preservation. It is OK to say ‘no’ or ‘not now’, especially when responding to non-clinical demands. Clear communication about your limits protects your energy and helps prevent emotional exhaustion from creeping in

– Peer support: Perhaps most importantly, don’t carry the stress alone. Peer support is powerful. A quick check-in with a colleague, a chat over coffee, or a simple message asking how someone is doing can be a lifeline for both of you. Take small, sustainable steps that allow us not just to survive the workload but to protect our wellbeing within it

– Reducing the stigma around stress: Reducing the stigma around stress starts with open and honest conversations. Recognising stress as a natural response to everyday challenges allows us to see it as part of human experiences

– When we share our own experiences with stress and talk about how we cope, it fosters a supportive culture, making it easier for others to talk about their struggles. It is important to avoid language that dismisses, trivialises, or judges stress. Instead, we should listen with empathy and offer positive encouragement

– By normalising stress and treating it as a manageable issue rather than a personal failing, we can collectively reduce the stigma surrounding it

– Improving workplace culture around stress: Employers play a crucial role in shaping a workplace culture that supports mental well-being

– To create a healthier environment, leaders should prioritise mental health through clear stress management policies, the promotion of work-life balance, and training on recognising and managing stress

– Providing access to employee assistance programmes and mental health resources and encouraging regular breaks can help prevent burnout

– Flexible work arrangements and regular check-ins address individual needs while emphasising psychological safety and open discussions about stress, empowering employees to seek support without hesitation

– Employers should lead by example, gathering feedback on well-being and refining their approaches based on employee input, which contributes to a supportive and inclusive workplace

– The role of stress management professionals: Stress management professionals offer valuable expertise in building resilience, teaching relaxation techniques, and creating coping strategies tailored to each individual’s needs

– They provide practical tools, such as mindfulness exercises and cognitive behavioural approaches, that help people develop healthier ways to handle stress

– By working one-on-one or in group settings, these professionals support individuals in navigating daily challenges more effectively, building resilience and promoting long-term well-being. Their guidance is essential in helping people manage stress in more sustainable and meaningful ways

– The impact of hybrid working: Hybrid working can be an effective way to reduce stress for many employees by providing greater flexibility and control over their work environment. For some, the ability to work from home minimises commuting time, which can reduce stress and improve work-life balance. However, hybrid working is not a one-size-fits-all solution, as it may create a sense of isolation for some. Employers can maximise the benefits of hybrid work by ensuring clear communication, supporting regular check-ins and strengthening team cohesion. When implemented with care, hybrid working enables employees to structure their work in a way that supports their personal needs and well-being.

Support available for stress and mental health in Wales

Dr Karupiah

In Wales, a range of support options are available for individuals experiencing stress and mental health challenges:

– NHS Services: NHS 111 Wales offers a 24/7 mental health support line, while the SilverCloud platform provides accessible, self-guided CBT courses

– Charitable organisations: Mind Cymru and the Mental Health Foundation Wales offer resources, counselling, and advocacy for those needing mental health support

– Helplines: The CALL Mental Health Helpline (0800 132 737) and Samaritans (116 123) provide confidential listening services, while Canopi offers dedicated support for healthcare professionals

– Local initiatives and employer programmes: Many workplaces offer stress management workshops, employee assistance programs, and wellness initiatives aimed at fostering mental well-being. Community campaigns like the Hapus Campaign encourage activities that promote mental wellness, such as connecting with nature and practising mindfulness. Reaching out for support can be a powerful step toward managing stress, and individuals should feel encouraged to access these resources without hesitation.

Image by yanalovephoto from Pixabay

Original Post www.bma.org.uk

These changes may represent the brain’s neuroadaptive response to chronic stress, although the long-term impact on cognitive and emotional health is still unclear. The findings underscore the urgent need to treat overwork as a serious occupational health issue.

Key Facts:

• Structural Brain Changes: Long working hours were linked to increased volume in brain regions tied to executive function and emotional regulation.
• Neuroadaptive Stress Response: Changes may reflect the brain’s adaptation to chronic occupational stress.
• Health Implications: Overwork is already linked to cardiovascular and mental health risks; now structural brain effects are under investigation.

Source: BMJ Group

Long working hours may alter the structure of the brain, particularly the areas associated with emotional regulation and executive function, such as working memory and problem solving, suggest the findings of preliminary research, published online in Occupational & Environmental Medicine.

Ultimately, overwork may induce neuroadaptive changes that might affect cognitive and emotional health, say the researchers.

Long working hours have been linked to heightened risks of cardiovascular disease, metabolic disorders, and mental health issues. And the International Labour Organisation (ILO) estimates that overwork kills more than 800,000 people every year, note the researchers.

While the behavioural and psychological consequences of overwork are reasonably well understood, the underlying neurological mechanisms and anatomical changes aren’t, they add.

To explore this further, the researchers deployed structural brain volume analysis to compare the impact of overwork on specific brain regions in healthcare workers routinely clocking up long working hours, defined as 52 or more a week.

They drew on data from the Gachon Regional Occupational Cohort Study (GROCS) and from MRI scans carried out for a research project on the effects of working conditions on brain structure.

Participants in GROCS were asked to have an additional MRI scan, and the final analysis included 110 people after excluding those with missing data or poor MRI image quality. Most were clinicians: 32 worked excessive weekly hours (28%); 78 worked standard hours.

Those putting in long working hours every week were significantly younger, had spent less time in work and were more highly educated than those clocking up standard hours.

Differences in brain volume were assessed using voxel-based morphometry (VBM)—a neuroimaging technique that identifies and compares regional differences in levels of grey matter—and atlas-based analysis, which uses pre-defined references to identify and label structures in images like brain scans.

Comparative analysis of the findings showed that people who worked 52 or more hours a week displayed significant changes in brain regions associated with executive function and emotional regulation, unlike participants who worked standard hours every week.

For example, atlas-based analysis revealed a 19% increase in the volume of the middle frontal gyrus among those clocking up long working hours compared with those working standard hours.

This part of the brain has a major role in various cognitive functions, particularly in the frontal lobe. It’s involved in attention, working memory, and language-related processing.

VBM showed peak increases in 17 regions, including the middle frontal gyrus, the superior frontal gyrus, which is involved in attention, planning, and decision-making, and the insula.

The insula has a key role in integrating sensory, motor, and autonomic feedback from the body. It’s involved in emotional processing, self-awareness, and understanding social context.

This is a small observational snapshot study, and as such, no firm conclusions can be drawn about cause and effect. And the researchers acknowledge that in the absence of long term data, it’s unclear whether these structural changes are a consequence of overwork or a predisposing factor.

But they nevertheless point out: “While the results should be interpreted cautiously due to the exploratory nature of this pilot study, they represent a meaningful first step in understanding the relationship between overwork and brain health.”

They add: “Notably, the increased brain volumes observed in overworked individuals may reflect neuroadaptive responses to chronic occupational stress, although the exact mechanisms remain speculative.”

They continue: “The observed changes in brain volume may provide a biological basis for the cognitive and emotional challenges often reported in overworked individuals. Future longitudinal and multi-modal neuroimaging studies are warranted to confirm these findings and elucidate the underlying mechanisms.”

And they conclude: “The results underscore the importance of addressing overwork as an occupational health concern and highlight the need for workplace policies that mitigate excessive working hours.”

About this neuroscience research news

Author: Caroline White
Source: BMJ Group
Contact: Caroline White – BMJ Group
Image: Photo by Tara Winstead:

Original Research: The findings will appear in Occupational and Environmental Medicine

According to new research, spending more than 52 hours a week at work could impact your brain as it tries to meet the increased demands. The study – published in the journal Occupational And Environmental Medicine – suggests that working very long hours could even change the shape of the brain as it attempts to cope. This could lead to ‘fatigue, emotional instability or reduced cognitive efficiency in the longer term’, say the team of Korean researchers who worked on the study.

‘The pressure of these demands on the body will lead to increased cortisol and adrenaline in the body,’ says specialist therapist Fiona Vigar. ‘These are useful hormones in short bursts, after which we’re designed to rest. But our nervous systems simply aren’t evolved to have elevated levels of stress hormones for extended periods, so health is more likely to suffer.’

While some ‘good’ stress is helpful, says Fiona, there are other types that impact our physical and mental health. If you’re working for weeks on a difficult or demanding project, for example, your nervous system can struggle to relax, which can impact sleep and make you feel anxious, irritable and joyless. ‘You may feel physical effects such as headaches, high blood pressure or panic attacks. Ongoing stress without respite, such as being a carer for a loved one, can cause more severe health impacts as the body gets exhausted by the strain.’

The study found that people working long hours might initially see a short-term benefit from increased volume in parts of the brain that govern alertness or efficiency. But as this turns into ‘chronic’ stress over time, this can have a more severe effect on the body, contributing to high blood pressure and the formation of artery-clogging deposits, and linked to anxiety, depression and addiction.

Fiona’s three pieces of advice

* Turn off phone notifications. Each time you receive a ‘ping’, your body will experience a jolt of cortisol.

* Journal. If you struggle to calm the mind at the end of the day, or even overnight, write down your thoughts, ideas and feelings. Don’t worry about whether it makes sense, or if the writing is neat – just scrawl on to the paper. It helps the brain to let go and to intercept repeating thoughts, helping it move into a rest state.

* Take off your shoes and breathe. Find a quiet space, get outside and take off your shoes to feel the ground. Focus on your feet and really feel them; move and spread the toes before letting them settle. Put your hands on your heart and breathe in through the nose for a slow count of five, then out for five. Repeat this, imagining the breath coming into your heart space, for six breaths. Breathing like this calms the heart rate, which calms the brain, moving it into the parasympathetic or rest and restore state. Repeating the exercise during long periods of being busy will give your nervous system respite from the fight/flight state.

Original Post by Sarah Maber for Yahoo Life

Image by Gerd Altmann from Pixabay

Personality disorders are a group of mental health conditions defined by long-lasting patterns of behavior, emotional response, and thinking that differ significantly from societal expectations. These patterns typically emerge in adolescence or early adulthood and can disrupt a person’s relationships, work, and self-image. The causes of personality disorders are complex, involving both inherited traits and life experiences. The authors of the review set out to explore how environmental exposures, such as childhood trauma and chronic stress, might alter the brain at a molecular level, increasing the risk for these disorders.

“The way the human brain adapts to the environment is of great interest in the neuroscience field, especially when exploring new avenues to treat mental health conditions that are currently poorly understood,” said the corresponding authors of the paper, Lorenzo More (a senior lecturer in neuroscience at the University of Central Lancashire), Ilaria Morella (assistant professor in pharmacology at Pavia University), and Andrew Shaw, (a lecturer in biomedical science at Glasgow University).

One of the central themes of the review is how environmental stress can shape the brain’s development through biological changes, a process known as environmental embodiment. The authors examine how specific molecular signaling pathways—namely Ras-ERK, p38, and mTOR—respond to external stimuli. These pathways regulate important brain functions like memory, stress responses, and social behavior. When disrupted, they may contribute to the kinds of emotional instability, impulsivity, and interpersonal difficulties seen in many personality disorders.

The review also discusses how certain chemicals in the brain, including serotonin, dopamine, noradrenaline, oxytocin, and vasopressin, are involved in the development and expression of personality disorder traits. For instance, reduced serotonin activity has been linked to increased impulsivity and emotional instability, while altered dopamine function may affect how people respond to rewards or frustration. Imbalances in oxytocin and vasopressin, which influence bonding and aggression, are believed to underlie some of the social and emotional challenges seen in people with disorders such as borderline or antisocial personality disorder.

The authors draw particular attention to the brain’s energy systems, especially the role of mitochondria—tiny structures within cells that generate energy. These energy-producing systems are not just about keeping neurons running; they also help regulate the production of neurotransmitters like serotonin and dopamine. Studies in both humans and animal models have found that disruptions in mitochondrial function may be associated with traits like impulsivity and aggression. Additionally, the review highlights the role of oxidative stress—when harmful molecules called reactive oxygen species build up in the brain—in influencing how people react to stress and social situations.

Because personality disorders are difficult to model in animals, researchers have turned to studying smaller behavioral traits known as endophenotypes. These include behaviors such as heightened aggression or reduced social interaction. For example, one widely used test involves observing how mice respond to intruders, which gives insight into aggression levels. Although these models cannot capture the full complexity of human personality disorders, they help researchers identify biological mechanisms that might contribute to symptoms.

The review highlights “that antisocial traits — such as disproportionate aggression — which are characteristic of a clinical condition called antisocial personality disorder, result from imbalances in certain brain molecular pathways within cells,” the researchers told PsyPost. “These pathways can be influenced by one’s environment. For example, environments marked by high social competition increase the activity of p38, a ‘pro-stress’ molecular pathway, while reducing the activity of the Ras-ERK ‘anti-stress’ pathway.”

A key innovation discussed in the review is the potential development of “enviromimetic” drugs—medications that mimic the positive effects of healthy environmental experiences. These drugs would not treat symptoms in isolation, but instead activate the same molecular pathways that are engaged by nurturing social experiences or supportive environments. The goal is to reset or strengthen the biological systems involved in emotion regulation and social functioning.

“Targeting key components of the Ras-ERK pathway could enhance its cellular anti-stress effects and potentially reduce aggressive behaviors,” the researchers explained.

Some early examples of such interventions include ampakines—compounds that enhance the activity of specific brain receptors and may improve memory, plasticity, and sociability. Ampakines work by stimulating the Ras-ERK pathway, which is involved in learning and synaptic growth. Similarly, certain nutraceuticals, such as omega-3 fatty acids or saffron extract, may reduce inflammation and oxidative stress, which are increasingly recognized as contributors to emotional instability and aggression. These dietary supplements could complement existing therapies by supporting brain health at a cellular level.

The review also introduces a novel experimental compound called RB5, a cell-penetrating peptide that enhances ERK signaling in the brain. By mimicking certain deficiencies in ERK regulation, RB5 increases the activity of pathways involved in synaptic function and gene expression. This type of targeted molecular intervention might eventually help reduce aggressive or antisocial behaviors by recalibrating brain responses to social stimuli.

Looking ahead, the authors stress the need for more precise models of personality disorders that go beyond single traits like aggression. Many features of these disorders—such as a fragile sense of self, chronic feelings of emptiness, or fears of abandonment—are difficult to study in animals, leaving significant gaps in current knowledge. Future research may focus on combining genetic, molecular, and behavioral data to identify biomarkers that can guide personalized treatment strategies.

In particular, more work is needed “to better understand how the human brain encodes the valence of environmental stimuli, and how we can harness this knowledge to develop treatments for affective mental health conditions such as anxiety, depression, and schizophrenia,” the researchers said.

The review, “Neurobiology, molecular pathways, and environmental influences in antisocial traits and personality disorders,” was authored by Patryk M. Adamczyk, Andrew Shaw, Ilaria M. Morella, and Lorenzo More.

by Eric W. Dolan in Mental Health, Neuroimaging

Image by Wolfgang Eckert from Pixabay

Researchers have long known that dementia risk goes up with age, family history, poor diet, lack of exercise and even the loss of hearing, sight, smell and taste.

But a new paper says chronic stress is also a silent saboteur — one that can set the stage for long-term cognitive decline if left unchecked.

“It is hard to overstate the impact of stress on your cognitive health as you age,” Jennifer E. Graham-Engeland and Martin J. Sliwinski, healthy aging professors at Pennsylvania State University, wrote in The Conversation.

“This is in part because your psychological, behavioral and biological responses to everyday stressful events are closely intertwined and each can amplify and interact with the other.”

For example, chronic stress can keep you up at night, which can make you too tired to exercise, which can make it harder to eat healthy — and so on.

Here are the four ways these experts suggesting fighting back against stress-related cognitive decline:

Rethink your routine

A few lifestyle tweaks could go a long way. Regular exercise, balanced meals, quality sleep, and a little mindfulness each day can reduce stress levels and strengthen your brain.

It’s not about running marathons or eating kale by the pound — even small shifts in your day-to-day habits can help calm your nervous system and reduce long-term risk.

Mind your mind

Just like you’d treat a sore throat, mental health needs care too.

Therapy, meditation apps, breathing exercises — whatever helps you decompress is worth taking seriously.

Chronic anxiety and depression often go hand-in-hand with stress and can amplify cognitive strain.

Call the doctor

Think stress is a problem for a therapist, rather than a PCP? Think again.

Primary care doctors can help spot physical signs of chronic stress, recommend next steps or refer you to a specialist.

Don’t wait until symptoms pile up — early intervention can make all the difference.

Socialize more

Strong social ties can reduce stress, improve mood and even slow cognitive decline.

Whether it’s dinner with friends, volunteering or just chatting with neighbors, regular interaction helps keep the brain sharp.

And it doesn’t have to take long.

“Research suggests that adding just one extra interaction a day — even if it’s a text message or a brief phone call — can be helpful and that even interactions with people you don’t know well, such as at a coffee shop or doctor’s office, can have meaningful benefits,” they wrote.

Bottom line: stress isn’t just a state of mind — it’s a health hazard.

But with a few mindful changes, you can help your brain stay cool, calm and collected for years to come.

By Diana Bruk  for The New York Post

Image by ♡♡ Julita ♡♡ from Pixabay