Mental health challenges affect millions of Americans each year. According to the National Alliance on Mental Illness, as of 2021 around 22.8% of adults — or 57.8 million people — in the United States faced a mental health challenge. In a recent study done by the Department of Psychiatry and Behavioral Neurosciences at McMaster University in Canada, a correlation was found between mental health and goal attainment.
Life coach Sunny Mann understands this connection firsthand. Specializing in emotional well-being, meditation and relationships, she holds a bachelor’s degree in developmental psychology from the University of Pittsburgh and a master’s in counseling from Duquesne University. But beyond her academic credentials, her personal journey has shaped her deep understanding of healing and self-actualization.
Born in India, Mann endured a turbulent childhood marked by loss and abuse. Her mother passed away when she was an infant, and at 13, she was adopted by an American family — a transition that left her grappling with identity and belonging.
“I had a lot of challenges in my life dealing with different losses, losing my culture and my identity. I was adopted into an American family, and it was really hard to connect,” Mann said. “Long-term, it affected how I saw the world and how I perceived relationships. I knew that I had to heal myself in order to get to the other side of the mountain. So, I took on this healing journey and worked really hard with coaches and therapists.
“Compassion for self and for other people, and having a very deep understanding of human nature, understanding that we all need relationships in our lives — this is the kind of work I do with people. It inspired me through my own suffering, and I wanted to be of good use to this world and have meaning and purpose,” she said.
When you are facing a challenge, what steps do you take to get past it and cope?
“I feel that if you’re fortunate enough in life to have a good support system, like family members or friends, you should turn to them and seek their support. Don’t be ashamed to ask for help. We all need each other to get through. In order to be healthy, we need each other. There is an epidemic of loneliness, and if we withdraw and shy away, we may feel like we’re the only ones suffering. And if you don’t have anyone, that’s when I tell people to reach out to an emotional wellness coach or someone like me. Reach out to a therapist. I would say seek out support.”
How can a great support system be beneficial in achieving goals for 2025?
“When you have a support system, it’s like having someone who has your back. Whether it’s losing weight, eating healthy or accomplishing other goals, if your family is empowering you, you’re more likely to achieve that goal. Or if a life coach says, ‘I’m with you, and we’ll work every week to accomplish your fitness goals,’ you have someone who centers and grounds you. Support systems are critical for our development, both physical and emotional.”
What role does self-reflection and celebrating small wins have in accomplishing lofty goals?
“If you have a goal that is meaningful and adds value to your life, you are more likely to accomplish it because you are intrinsically motivated. If the goal feels like you’re seeking validation or approval from others, that can affect your perception of self. For example, if someone wants to lose weight but is doing it because of pressure from a partner or social media, it will affect their motivation. It’s important to ask: ‘Why is this goal important to me? Am I doing it for me or for others?’”
How do you suggest people use social media to track progress and stay accountable?
“We have to be wise about our social media use. It’s about how you use social media … what kind of narrative are you listening to? Are you listening to unrealistic narratives that you can’t meet? Be mindful of the influences you’re paying attention to. What messages are you receiving? There are benefits to following people who promote a healthy sense of self. Beyond the physical, we should focus on mental and emotional well-being.”
Should a person determine who they want to be at the end of completing a goal before starting?
“I think it’s very unique and should be individualized because everyone’s idea of success, beauty and health is different. One thing we have to be mindful of when developing a goal is to divide it into small increments. For example, making a broad goal like ‘eating healthy’ is too general. Instead, set specific steps, maybe eating one healthy meal a day or cooking at home twice a week. Dividing goals into smaller increments makes them more realistic.”
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For those who feel they are behind on their goals or have made a mistake, what is your advice for extending grace to yourself?
“We must be mindful that we are human beings, not robots or AI. We have imperfections, and part of being realistic and human is understanding that we will fall back. Falling back is part of growth. For example, if you didn’t exercise for two days but you planned to exercise four times a week, it’s okay to acknowledge that and get back on track. Life is full of uncertainty, but if you welcome it instead of fighting against it and maintain a healthy sense of self, it will help you stay on track.”
What are your recommendations for creating a new habit?
“It takes 30 to 40 days to form a good habit. So, consistency is key. It’s okay to fall back but be persistent. Write down your goals and keep them in a visible place, like your bathroom mirror or on the refrigerator. Set reminders on your phone, like ‘After 8 p.m., I will no longer take work calls. This is part of my new sleep routine.’ Sleep is important, and creating boundaries, especially with sleep, is necessary.”
How do you feel about vision boards?
“If vision boards help you focus and give you a broad perspective, then they can work. But for me, it’s more helpful to write things down and break them into smaller pieces so they don’t feel overwhelming. For example, a big goal like ‘I want to be in a relationship’ can feel intimidating. Breaking it down into smaller, measurable steps helps make it more achievable.”
For those looking to expand their relationships this year, what’s your suggestion?
“I prefer the organic route. If you enjoy hiking, join a hiking group. Start with activities that align with your natural interests. Personally, I joined the ballroom dance community in Pittsburgh, and it’s allowed me to meet like-minded people. Relationships take effort, but they don’t have to feel forced. Doing what you love attracts people with similar interests. Even if it is only dancing for 15 minutes a day, I try to be consistent. I’ve also set a meditation goal. I practice mindfulness and meditation three times a week, and in the past, I joined the Pittsburgh Buddhist Center to deepen my practice.”
How did you center your identity throughout life and come back to yourself despite a traumatic childhood?
“It was very challenging. The most beautiful things in life take hard work … there’s no magic trick. I worked hard on self-reflection, seeking the right people, and learning from my experiences. As someone adopted into an American family from another culture, I struggled to acclimate, but with an open mind and trust in myself, I’ve found peace and happiness with what I’ve built.”
Mann is based in Mt. Lebanon. For more, visit jasminecoach.com.