Sticky Note Mantras: Humor, Healing, and Mental Health with Helene Zupanc & Beth Valdez

In this episode of Healthy Waves, host Avik Chakraborty sits down with licensed professional counselors and authors Helene Zupanc and Beth Valdez to explore the transformative power of sticky note mantras. Their book, Sticky Note Mantras: The Art and Science of Choosing Your Thoughts, blends science, humor, and personal experience to show how short, memorable mantras can rewire the brain, reduce anxiety, and shift negative self-talk into self-compassion. From OCD and ADHD struggles to using humor as a healing tool, Helene and Beth share practical strategies and deeply personal stories that remind us that mental health isn’t about overnight change—it’s about small, intentional steps that build resilience over time.

About the Guests

Helene Zupanc is an OCD specialist and counselor who has turned her lived experience with intrusive thoughts into a therapeutic practice for others.

Beth Valdez is a licensed counselor whose creative, humorous, and neuroscience-backed approach makes mental health tools both relatable and effective.

Together, they are co-authors of Sticky Note Mantras and passionate advocates for making mental health simple, actionable, and even fun.

Key Takeaways

• Sticky note mantras are quick, personalized cues that help interrupt negative thought cycles and build healthier mental habits.

• Humor is a powerful healing tool—it diffuses stress, rewires perspective, and fosters connection.

• Naming intrusive or anxious thoughts (“that’s my anxiety brain”) helps create space to choose healthier responses.

• Repetition is essential—like brushing your teeth, daily mantras strengthen new neural pathways.

• Pairing mantras with daily routines (“habit stacking”) reinforces positive self-talk and intentional living.

• Self-compassion is not optional—it’s foundational. Balance, fun, and kindness toward yourself are crucial to sustainable mental health.

Connect with the Guests

• Website & Blog: https://stickynotemantras.com/

• Book: Sticky Note Mantras: The Art and Science of Choosing Your Thoughts (available online)

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