Redefining Mental Health Through Culture, Connection, and Gratitude with Nyachan Nyak

What does it mean to truly care for our mental health? For Nyachan Nyak, founder and CEO of the Nas Recovery Centre, the answer goes far beyond mainstream models of care.

In this conversation, Nyachan shares her remarkable journey, from her early life in South Sudanese refugee camps to becoming a leader in culturally tailored mental health and addiction recovery in Australia. With honesty and wisdom, she explains why community connection, cultural sensitivity, and lived experience are essential for lasting change.

Nyachan also challenges the idea that “perfect mental health” is something we should all be chasing. Instead, she encourages us to embrace gratitude for what we do have, build authentic connections, and recognise that healing often begins in small, everyday actions.

“Gratitude and joy are not luxuries - they’re survival tools.” – Nyachan Nyak

What makes Nyachan’s approach so powerful is her ability to bridge worlds: combining academic expertise with lived experience, and pairing evidence-based strategies with cultural knowledge and community wisdom. She speaks about the systemic barriers many African communities face in accessing timely, meaningful support, from long waitlists to services that overlook cultural context,  and offers a vision of what care could look like when it is guided by humanity, respect, and shared responsibility.

From practical harm-reduction strategies to the power of joy and gratitude, Nyachan’s message is one of empowerment, resilience, and collective healing. She shows us that while policies and systems matter, so too do the small, intentional practices we bring into our daily lives, whether that’s journaling, practicing gratitude, or simply reaching out to those around us.

🎧 Listen to the full episode to hear Nyachan’s story and learn how to approach mental health in a way that honours culture, connection, and human dignity.

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Teachable & Actionable Lessons from This Episode

Lesson 1: Stop Chasing “Perfect” Mental Health

Why It Matters
Many people become stressed trying to achieve flawless mental health, forgetting they may already be doing okay. This mindset can make us feel worse, while those in real need often miss out on support.

How to Apply It

• Each week, write down 3 things you already have that support your wellbeing (e.g., food, safe housing, one supportive friend).

• When you feel “not enough,” pause and ask: Am I actually okay right now?

How to Measure Progress

• Simple: Keep a weekly journal entry titled “What’s Already Working.”

• Advanced: Use a mental health self-rating app to track perceived stress or mood over time.

Lesson 2: Practice Joy and Gratitude Daily

Why It Matters
Joy and gratitude anchor us during hard times. They don’t erase challenges, but they change how we experience them.

How to Apply It

• Start or end your day by writing down 3 things you’re grateful for.

• When a challenge arises, add “…and I’m grateful for what this teaches me” to reframe the experience.

How to Measure Progress

• Simple: Notice if you say “I’m okay” more often and mean it.

• Advanced: Track your heart rate variability (HRV) with a wearable, gratitude and stress resilience often show up in improved HRV scores.

Lesson 3: Build Support Systems Before Crisis Hits

Why It Matters
When services have long waitlists, community and family support can bridge the gap. Change is possible, but no one can do it alone.

How to Apply It

• Identify 1–2 trusted people you can be honest with about your goals (cutting back drinking, improving sleep, etc.).

• Share your plan and ask for their accountability (e.g., locking away alcohol, checking in once a week).

How to Measure Progress

• Simple: Use a calendar to tick off each week you’ve checked in with your support person.

• Advanced: If relevant, track reduced use (e.g., drinks per week) in an app or journal.

Lesson 4: Harness the Power of Journaling

Why It Matters
Journaling helps process emotions, reduce anxiety, and track progress on goals. It’s a simple tool that makes reflection concrete.

How to Apply It

• Try different forms:

  • Goal journaling: Write one goal each morning.

  • Reflection journaling: Write what went well or didn’t go well today.

  • Gratitude journaling: Write 3 things you’re thankful for at night.

How to Measure Progress

• Simple: Count how many days you journal each week.

• Advanced: Review entries monthly and note themes or repeated struggles/wins.

Lesson 5: Be a Role Model by Sharing Stories

Why It Matters
Stories of resilience, successes and struggles, help others believe they can change too. Authentic role models inspire real transformation. 

How to Apply It

• Share a personal story with a friend, colleague, or client about a time you overcame a challenge.

• Frame it around: What was hard, what I tried, and what I learned.

How to Measure Progress

• Simple: After sharing, note how the other person responded (were they encouraged?).

• Advanced: If you’re a coach or leader, track how often clients reflect back your stories in their own progress.