SMAHoody ME.WELL Mind-SPA Sof.B & WELL.b exPE SMAHoody
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SELF-Paced Stayication Retreat Webinar Agenda (Full Day)
Introduction
Segment 1: What is ME.WELLness? Understanding Sof.B
Segment 2: Adaptive Thinking and Emotional Hijack Rescue
Narrative Segment: Ralph Soulman Case Study
Lunch Break
Segment 3: Adaptive Stress Response (Fight, Flight, Freeze, Fawn)
Interactive Coaching: SMAHooBIT Life Skills Application
Workbook Activities: My Sof.B Rating & ADAPTive.TT Map
Faith and Culture Circle: Identity, Resilience & Recovery
Final Reflection & Call to Action
Closing & online CPD Digital Certificate Completion
Retreat Overview & Schedule
Morning – Masterclass Check-IN & Reframe Your Stress
�� Masterclass Session 1.1 : Know Your Number
�� Masterclass Session 1.2 : Befriend Your Stressors
Afternoon – Tune-UP & Transform Your Responses & Regulating Your Reactions
�� Masterclass 2.1: Why the WHO defines it as STATE of Being. Why regulating Your Reactions determines the state.
�� Masterclass 2.2: Faith and Culture Circle: Identity, Resilience & Recovery
�� Optional: Sof.B Circle & Journaling Reflection
The Full Day Webinar
7-Hour Full Day ME-WELL Masterclass Webinar Activities Outline and Manual
Program Overview
This full-day CPD-accredited webinar delivers a concentrated for a deeper dive and masterclass expanded version of two weekly episodes from the season ONE (January to April) 16 episodes the year-long 3-season series hosted by Mr. RAPsoul.R (Shirvington A. Hannays), using Tele-Edu.Drama techniques, guided workbook reflections, and traumainformed, faith-aligned life skills coaching based on his signature ADAPTive.TT Model.
It draws from episodes of his popular “The Recovery Show SMAHoody” and as well as his own non-clinical everyday evidence faith-centered cognition aligned “Rice and Peas for the
Soul REVISITED; This I Believe To Be True” philosophy.
Learning Objectives
- Understand mental health as a dynamic State of Being (Sof.B).
- Identify and challenge addictive thinking and trauma-embedded stress patterns.
- Learn ADAPTive.TT techniques for stress management and emotional regulation.
- Practice self-care rituals to maintain WELL.b and prevent relapse.
- Explore faith-aligned, culturally responsive strategies for personal growth.
WHO Alignment
This session supports the World Health Organization’s Mental Health Action Plan (2013–2030) through:
- Pillar 1: Strengthening effective leadership and governance
- Pillar 2: Providing comprehensive, integrated mental health services
- Pillar 3: Promoting mental health and preventing stress-related dysfunction
- Pillar 4: Strengthening information systems and evidence-based self-care.
Master
Day 1 : Masterclass ONE
MASTER Class Title: Assigning Your ADAPTive.TT Number
Instructions: Reflect on your current emotional, physical, and spiritual state. Using a scale of 1–10, rate your ability to adapt, transform, and transcend stress today. Then, explain why you chose that number.
My ADAPTive.TT Number: _______
Reflection:
9:30 AM LIVE
Video Segment Script Companion: Masterclass 1 – Know Your Number
"Welcome to the ME.WELL Mind-SPA Sof.B & WELL.b exPE Retreat Series. I’m your guide and Tele-Edu SMAHoody Life Skills Coach, Mr. RAPsoul.R – The Laughing Drama.Narrative.Play Life Skills coach.
Today’s Tele-Edu SMAHoody
10:30 AM LIVE
[Segment
1: Opening Teaching
"Mental health is not a diagnosis... it’s a dynamic State of BEing."
Mr. RAPsoul.R "Let’s start by getting real. Right now – how are you really doing? Not the polite ‘I’m fine.’ I mean your State of BEing — your Sof.B. That internal space where your emotions, mindset, and energy meet."
"Today, I’m introducing you to your ADAPTive.TT Number — a simple, powerful tool to rate your flexibility, resilience, and self-awareness."
Using a scale 1–10 scale with the descriptors below for each number range.
1–3: Overwhelmed, stuck, reactive
4–6: Surviving, questioning, fluctuating
7–8: Grounded, growing, flexible
9–10: Centered, resilient, adaptive
"Your ADAPTive.TT Number helps you track not just your mood, but your current capacity to adapt, transform, and transcend."
[Segment 2: Narrative Moment]
"Meet Ralph Soulman. Last Tuesday, Ralph yelled at a self-checkout machine... for not thanking him. True story."
[Ralph walking home, mumbling] "I give and give — even to robots — and what do I get? Nothing!"
(RAPsoul.R): "What was really happening? Ralph wasn’t mad at the robot. He was stuck at a ‘3’ – overwhelmed, reactive, emotionally hijacked."
Rice And Peas for the Soul to Nurture and Maintain an Adaptive SMAHOO State of ME.WELLness Peace of Mind Being and Well-Being
Written by Mr. Rice and Peas for the Soul REVISITED M. Shirvington A. Hannays, Also known as Mr. RAPsoul.R Counselling Life Skills Coach, Drama Therapy Professional, and Founder of RAP.SOUL.RSMAHooBITs Teachings, Texhniques and Brief practical living faith-centered cognition aligned strength-based and solution focused philosophy.
Introduction: Welcome to ME.WELL Mind-SPA Sof.B & WELL.b exPE
Hello, fellow mindful SMAHoo ME.WELL Mind-SPA Sof.B wellnessers. Did you SMAHOO Today? I am still your loyal guide Mr. Rice and Peas for the SOUL REVISITED here – or as some of you know me, Mr. RAPsoul.R (the shorter version of the Rice and Peas for the Soul REVISIED). I’m delighted to be serving up some soul food for your mental health and everyday peace on this day on the full day or special time you are honouring your ME.WELL Sof.B and WELL.B. Grab a cuppa, a seat, and maybe even a biscuit or two, because we’re about to chat through the serious stuff in the most light-hearted, down-to-earth, and wisdom-packed way possible.
This isn’t your regular mental health lecture with big scary words and fancy jargon (well, maybe a few, but I’ll explain them). This handbook is about helping you understand and nurture your mental health – not as something external to you, but as your state of BEing and Well-Being. It’s also backed up by my expertise as a Counselling Life Skills Coach and Drama Therapist and developed through the evidence-based RAP.SOUL.R-SMAHOO framework. If you don’t know what that means yet, don’t worry – I’ll sprinkle in all the nuggets of wisdom you need to start living in tune with your ME.WELLness.
Let’s break down what mental health really means and why it matters to YOU, your mind, your emotions, and the way you experience life. We’ll laugh, reflect, and learn strategies to tackle stress, shift mindsets, and achieve what I like to call a SMAHOO Signature State of Mind. Are you ready? Of course you are. Let’s dive in.
Chapter 1: What on Earth Is Mental Health?
Before we get too deep, let’s lay it out plain and simple. According to the World Health Organization (WHO), mental health is:
“A state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.”
Did you catch that? Mental health isn’t just about the absence of mental illness. It’s about being able to cope, learn, work, and contribute. Mental health is YOU living your best life – thriving, not just surviving. Think of it like seasoning your rice and peas to perfection: you need the right balance of ingredients (your thoughts, emotions, relationships, and environment) to make everything work.
Let me paint you a picture: Imagine you’re in your kitchen. You’ve got rice, peas, a pot, some water, and seasoning. Simple, right? But if the rice burns, the peas are soggy, or you forget to add salt, dinner’s ruined. The same goes for your mental health. It needs balance – the right mix of your thoughts (mind), your feelings (emotions), and your ability to adapt (well-being).
Meet Ralph Soulman: A Mental Health Warrior (in Training)
Now let me introduce Ralph. Ralph is your everyday human. He works a 9-5, binges Netflix on weekends, and sometimes forgets where he left his keys. Ralph is also a worrier – about bills, deadlines, and whether his cat secretly hates him.
One Tuesday, Ralph’s rice and peas burned, his laptop crashed, and his boss yelled at him for something he didn’t do. That’s when Ralph decided he needed help.
"I’m not mad, right? I’m just tired," Ralph tells me – his Counselling Life Skills Coach and Drama Therapist. I hand him a sheet of paper with the WHO definition of mental health.
Ralph: “So, you’re saying I need balance? Can I just get a personal chef for life?”
Me (smiling): “Mental health is your recipe, Ralph. You’ve got to cook it right.”
Ralph rolls his eyes but takes note. And so begins his journey to understanding mental health as a state of BEing and Well-Being.
SMAHOO Time-Out: Mental Health on a Continuum
One day you might feel like a superhero, conquering work, gym, and family responsibilities. The next day, even putting on socks feels like climbing a mountain. That’s normal. Mental health exists on a continuum – it’s flexible, it shifts, and it’s different for everyone.
Imagine it like a seesaw. On one side, you’ve got stress, fatigue, and overwhelm. On the other side, you’ve got rest, coping, and resilience. Balance is key. The seesaw will tilt, but with practice and self-care, you can learn to steady it.
[Segment 3: Reflect & Reframe |
Mr. RAPsoul.R: "So... what’s your number today? Write it down. Speak it out. No judgment. Just honesty."
“Today, I rate my Sof.B as a ___ because...”
"Now breathe in, and breathe out. That number isn’t your identity. It’s a signal. A mirror. A doorway to shift."
Chapter 2: Meet Your ME.WELLness
Now here’s where SMAHoo comes in. As Mr. RAPsoul.R (yes, that’s me again), I developed the concept of ME.WELLness – that’s your Mind-Emotive Well-Being. It’s the harmony between your mindful thoughts (thinking) and adaptive emotions (feeling). Together, they help you respond to whatever life throws your way in the NOW moment – whether that’s a fight, flight, freeze, or fawn response.
Ralph’s First Coaching Session: The Light Bulb Moment
When Ralph meets me for the first time, he’s skeptical.
Ralph: “So, what’s ME.WELLness? Some fancy slogan for a candle company?” Me: “Not quite. It’s how you train your mind and emotions to work in sync.”
I explain:
Mind = How you think. (Logical thoughts, clarity)
Emotions = How you feel. (Adaptive responses to situations)
Wellness = How you adapt. (Staying balanced in the NOW moment)
Ralph: “Like yoga for my brain?” Me: “Exactly.”
Ralph tries his first exercise: noticing when his mind races like a hamster wheel. He calls it his "mental traffic report." Whenever his thoughts speed up, he visualizes a stoplight turning red. It sounds silly, but for Ralph, it’s the first time he feels in control of his mind.
SMAHOO Signature Rewards
Here’s the real beauty of SMAHOO: rewarding yourself for the smallest daily victories. These are your intentional acts of mindful self-care – those little moments where you choose to nurture yourself and your mind. Here’s how:
1-Minute Gratitude: Pause and think of one thing you’re grateful for today. Even if it’s just your cup of tea.
5-Minute Breathing: Stop what you’re doing, close your eyes, and take deep breaths. Inhale peace, exhale stress.
10-Minute Reflection: Write down your thoughts or challenges for the day. How did you respond? What will you try tomorrow?
Faith and Culture Circle: Identity, Resilience & Recovery
[SMAHooBIT Tool of the Day | Tool: “The Morning Mirror Method” "Each morning, ask yourself: ‘Where am I on my ADAPTive.TT scale today?’ Write it down. Speak it into the mirror. And one small action to move your number up by one."
Conclusion: Your Daily ME.WELLness Commitment
Here’s the big takeaway: Mental health is a journey, not a destination. It’s about showing up for yourself every single day. Be mindful, be kind, and most importantly, BE YOU.
Remember, you’re not alone in this. I, Mr. RAPsoul.R – your Counselling Life Skills Coach, Drama Therapy professional, and fellow traveler – am cheering you on as you build your healthiest, happiest state of BEing and Well-Being.
Now go on, give yourself a pat on the back – you deserve it.
"You’ve now met your number.
In our next Masterclass, we’ll turn your life stressors and triggers in ME.WELLSsof.B & WELL.b Allies – and with daily ADAPTive.TT self-care hygiene. Until then, take one small step to rise. And remember..."
"Your State of BEing isn’t broken. It’s ready to be recalibrated."
“Small steps... lead to big peace!”
ME.WELL Sof.B Mid-Year Life-Stress.Stressor.Triggers Check-In & Tune-Up Weekend Retreat
Welcome Message from Mr. RAPsoul.R
Welcome to the SMAHoo ME.WELL Mind Sof.B Weekend Retreat! This workbook is your guided companion through the transformative 2-day journey of self-assessment, stress response mastery, and reconditioning your State of BEing (Sof.B) and Well-Being (WELL.b). Let’s check-in, tune-up, and shift your inner state toward adaptive, transformative, and transcendent growth.
Masterclass Session 1: Know Your Number
In this session, you'll identify and assign a personal ADAPTive.TT number to your current State of Being (Sof.B) and Well-Being (WELL.b). Reflect below:
Masterclass Session 2: Befriend Your Stressors
List your current top 3 life stressors and emotional triggers. Reflect on how they show up in your daily life. Then, practice reframing them using the SMAHooBIT approach:
Masterclass Session 3: Regulate Your Reactions
Explore your default Fight, Flight, Freeze, or Fawn responses. Note a time when each was activated. What would an ADAPTive.TT response look like instead?
Masterclass Session 4: Why WHO Calls It A State of BEing
Re-read the WHO’s definition of mental health. Then write your own Sof.B Vision Statement. What does adaptive mental health mean to you?
My 90-Day Personal Sof.B Wellness Action Plan
Use the space below to create goals and check-in milestones based on what you've learned:
