Building Mental Strength: Tools and Techniques from REFUEL Club

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In a world that bombards us with busyness, are we really giving ourselves the care we deserve? Are we truly being kind to our minds? 

Hello readers!  

Let’s explore the often-overlooked elephant in the room: mental health. However, instead of just talking about it, let’s nurture not only our mental well-being but also our emotional and physical health – our holistic wellness.  

Mental health encompasses our emotional, psychological, and social well-being, influencing how we think, feel, and act in our daily lives. With this, Sankey Solutions initiated REFUEL, a club dedicated to replenishing both body and mind. 

Mindful Breathing Exercise - REFUEL

Beyond Band-Aids: Building Resilience from the Core 

REFUEL wasn’t any average “feel-good” program. It was a journey towards building mental strength and resilience. The sessions were designed to dismantle myths surrounding mental health and explore practical exercises and activities beneficial to our wellness journey. 

The Layers of Transformation 

Shattering the Stigma:

We debunked common misconceptions about mental health, creating a space for open and honest conversations. We focused on the importance of language and the words we use in shaping our emotional experiences and behaviors. The words we choose have a profound influence on our subconscious minds. 

Starting with REFUEL!


Our foundational practice teaches us to be fully present in the moment, without judgment. It serves as a cornerstone of stress reduction, emotional regulation, and focus. Techniques like 4-7-8 breathing, meditation, and body scans equipped members to stay present and grounded. 

Best way to burst your stress! - REFUEL

“The present moment is the only moment available to us, and it is the door to all moments.” – Thich Nhat Hanh 

Taming the Stress Monster:

Ever thrown a surprise party? Juggling decorations, cake, and the guest list can be exciting and stressful all at once. That’s stress for you – sometimes helpful, sometimes overwhelming.  

Intermittent levels of stress can boost our memory, focus, passion, interest, and performance. But excess levels of stress can have long term effects, leading to structural changes in the brain, particularly in the hippocampus and the prefrontal cortex. So, our aim is to control stress and not be controlled by it; having enough stress to push us forward but not too much to push us off the cliff.  

With this in mind, we learned stress management. By learning healthy ways to cope, like cognitive behavioral therapy (CBT) exercises and journaling, we can stop stress from controlling us. We can figure out what makes us stressed and learn how to deal with it.  

The Power of Gratitude and Positivity:

Ever had one of those days where you conquer your to-do list, but still feel kind of…blah? You feel like something’s missing; chances are that you didn’t have a good laugh with a friend, a quiet moment to yourself, or a chance to tell someone you love them. We all do this sometimes. We get caught up in the chase, the feeling that true happiness is in the next big thing. But the truth is, those little moments – the shared joke, the quiet walk-in nature – those are the tiny drops that fill our life with real joy. 

Gratitude helps us savor those little moments, to appreciate the simple things that make life beautiful. It’s not about ignoring the hard stuff but seeing the good alongside it. Because when we focus on what we’re grateful for, even on a tough day, that bucket starts to overflow with real happiness, moreover, its impact ranging from affecting one’s psychological, social as well as physiological health. 

Feeling gratitude - REFUEL

“Be thankful for what you have, you’ll end up having more. If you concentrate on what you don’t have, you will never ever have enough.” – Oprah Winfrey 

We also studied deeper into the realm of positive affirmations and cognitive-behavioral techniques to rewire our subconscious minds. The 3C’s – Catch it, Check it, Change it – became our mantra for combatting negative thoughts. 

By fostering a culture of self-compassion and empowerment, we embarked on a journey of self-discovery and acceptance. 

Unleashing Creativity:

This session was all about reconnecting the members with their creative, playful, expressive sides. As we get older and busier, those things we used to love – painting, dancing, even taking walks – often fall by the wayside. But these activities hold a hidden power: they can zap stress and bring back pure joy! 

Taking out some me time for mental wellness - REFUEL

Moving Your Body, Training Your Mind:

We also took a jab at the amazing connection between physical activity and mental well-being. Exercise, we learned, not only boosts mood but also enhances brain function. Think of your brain as a muscle. It needs exercise to stay strong and function at its best. The good news? You don’t have to become a gym rat. A brisk walk, taking the stairs, or even a dance party in your living room can make a big difference. We even had a walking challenge for two weeks! It was a friendly competition with a daily leaderboard that got our hearts pumping and brought everyone closer together. 

The REFUEL Effect 

Feedback on REFUEL session

REFUEL resonated deeply with our members. We received a wave of positive feedback, with many reports having increased self-awareness, improved coping mechanisms, and stronger support networks. Wellness activities became an integrated part of their daily lives. 

Embracing the Journey 

Conclusion of the first batch of REFUEL 2024!

REFUEL holds a special place in my heart. It’s an indication of the power of collective action in fostering mental well-being and resilience. As we reflect on these past months, we’re reminded of the profound impact of prioritizing our mental health.  

The Final Refueling Station 

Mental health isn’t a destination, it’s a continuous journey. As we are all unique, with unique needs and triggers. The key is to discover what works for you and make self-care a non-negotiable part of your life.  

Remember, change takes time. But when the pain of staying the same is greater than the change, it’s high time that you start working on the change. (This has been my GO-TO line throughout REFUEL).  

Encouragement at its best at REFUEL!

To all our readers, remember: Don’t underestimate the power of sleep, exercise, and meditation. These practices, while time-consuming, create more time in our lives by boosting our energy, focus, and overall well-being. So, let’s make mental health a priority, one mindful step at a time. 

Start your self-care journey today, and remember, you are worthy of living a life that is brimming with vitality and joy.  

 – Mansi Chopda

(HR Executive)