Mental Wellness Mastery: Jeff Gorter Of R3 Continuum On Everyday Life Hacks For Optimal Mental Wellness
An Interview With Eden Gold
Leverage the power of purpose. Sometimes we have to remind ourselves that it isn’t all about us! Developing connections and getting involved in something larger than our own self-interest — whether it is a community group, a charitable organization, a faith practice, a volunteer setting, or something else — can lend perspective that is both sustaining and satisfying.
In our modern, fast-paced society, mental wellness is a crucial aspect of leading a fulfilling life. However, for many people, achieving and maintaining good mental health can be a challenging task, with obstacles such as stress, anxiety, depression, and more. That’s why it’s essential to have practical and accessible strategies for mental wellness that can help build resilience, emotional intelligence, and overall well-being. As part of this series, we had the pleasure of interviewing Jeff Gorter, vice president of clinical crisis response at R3 Continuum.
Jeff Gorter, MSW, LCSW, is vice president of clinical crisis response at R3 Continuum. Mr. Gorter brings more than 30 years of clinical experience including consultation and extensive on-site critical incident response to businesses and communities. He has responded directly to the 9/11 terrorist attacks, Hurricane Katrina, the Virginia Tech shootings, the Deepwater Horizon oil spill, the earthquake/tsunami in Japan, the Newtown tragedy, the Orlando Pulse nightclub shooting, the Las Vegas Route 91 Music Festival shooting, and the breach of the U.S. Capitol on 1/6/21.
Thank you so much for joining us in this interview series. Before we dive into our discussion about cultural sensitivity, our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?
Thank you so much for this opportunity! I began my career expecting to follow a fairly traditional path as a private practice clinician and was well on my way as part of a thriving group in Grand Rapids. But when the 9/11 attacks occurred, I went to New York as part of a team to support businesses trying to recover emotionally from the devastation. That experience touched me profoundly and I soon joined my current organization full time to continue the mission of delivering psychological first aid to organizations whenever a workplace tragedy strikes. I’m honored to say that this year will be my 20th anniversary with R3.
Can you share the most interesting story that happened to you since you started your career?
Over the course of two decades of crisis response, I’ve been privileged to witness countless expressions of resilience and hope from line workers and leaders alike, so it is hard to narrow to just one. Perhaps one of the most moving was after the Route 91 Harvest Festival shooting in Las Vegas in 2017. The Strip had been shut down for several days following the attack, and I had been working with one of the headline shows scheduled to be the first to re-open. Understandably, the artists and crew wrestled with the questions “Can we go on? Should we go on?” Through the supportive process this group concluded that music is an expression of life, of joy, and performing was their way of taking a stand against the darkness. It was deeply moving to watch them take the stage and play with a higher purpose.
You are a successful individual. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
As a counselor, empathy is an absolute requirement — you won’t get very far in behavioral health if you can’t connect with other people’s emotions! But being able to truly understand what someone is going through, not just identify but to witness their pain or grief, is a powerful moment and not without its cost. To enter a crisis is to be touched by that crisis and must be done intentionally and with eyes wide open.
Which brings me to the second trait, positivity. The emotional weight described above must be countered by an enduring commitment to hope. I’ve been humbled countless times to see how individuals and groups can come together and find joy and purpose again, even after some of the most horrific events. I am not saying that it is quick or easy — to be clear, I would never minimize or dismiss the pain and suffering experienced after these events. Far from it! But by that same token, I would not want to minimize the incredible capacity of the human spirit to rise to those occasions, perhaps even rise above. To quote Helen Keller, “The world is full of suffering, but also full of the overcoming of it.”
The last trait is authenticity, and by that, I mean the ability to be truly present in the moment. It is a central desire for most people to be seen and acknowledged, to feel understood and validated, especially after a crisis. That only happens if I can focus on that person and listen. The temptation is to rush to solutions, to come up with quick strategies to make the pain go away, which runs the risk of them feeling like a “problem” rather than a person. Taking the time to hear them first, and then moving to solutions, is essential for support.
Ok, thank you for that. Let’s now jump to the primary focus of our interview about mental wellness mastery. What is one often overlooked daily habit that can significantly improve one’s mental wellness?
There are thousands of ways to improve wellness and the technique you choose is not necessarily where the “magic” happens. As simple as it sounds, scheduling time for your preferred wellness activity, even for a few moments each day, is more important than the activity itself. Time is our most precious resource, and we reflexively tend to give our time to that which is screaming the loudest at us, even if it is not necessarily the most important — I call that “the tyranny of the urgent.” But scheduling a specific time into your day, and protecting it, holding it as important as you would a meeting with your boss, is the first step in self-care.
How do you recommend individuals recalibrate their mental wellness after experiencing a significant setback or failure?
It is important to remember that setbacks, even failures, are inevitable aspects of human existence — no one goes through life without a few scars. This perspective is crucial as it allows us to view such events in the larger unfolding narrative of our lives, even reminding us of past times when we faced adversity and kept going. While that doesn’t necessarily make the sting any less painful at the time, it does open us to the potential “lessons learned” and perhaps being surprised by unexpected internal strengths as we adapt and cope. In clinical terms we call this “post-traumatic growth.”
In your experience, what is a common misconception about mental health that hinders people from seeking help or improving their wellness?
I believe it is closely related to what we just discussed, namely misinterpreting a mental health challenge as somehow indicative of a personal flaw, rather than seeing it as an understandable aspect that almost all of us face at one time or another, just like any other health challenge. I wouldn’t hesitate to treat a broken bone or sprained ankle quickly, directly and openly — why wouldn’t I want to do the same to optimize my behavioral health?
Can you share a transformative moment or client story that highlights the power of a specific mental wellness strategy?
In August of 2023, I responded to the wildfire destruction on Maui that claimed more than 100 lives. Our specific focus was to support employers and employees alike across the island as they returned to work, recognizing that the community depended on the essential services and financial stability a reopened business offers during recovery. While there I was privileged to witness two core Hawaiian principles at work, uniquely sustaining the community: Aina, the connection of the people to the land; and Ohana, the connection of the people to each other. Through simple wellness strategies such as a walk on the beach or in the forest, gathering with coworkers, or opening their homes with hospitality, I saw countless examples of incredible resilience, even in pain. These core values of connection to the island and each other are at the heart of the people of Maui.
Based on your experience and research, can you please share “5 Everyday Life Hacks For Optimal Mental Wellness?”
1. Limit your exposure to social media/news feeds. Easier said than done, but the sheer amount of time and energy our screens unwittingly siphon from us is staggering. And as we near the election, remember that divisive discourse is draining, physically and emotionally. To be clear, I’m not “screen shaming” anyone, but rather encouraging you to be intentional and ask yourself periodically, “what else could I be doing right now?”
2. Build regular micro-breaks into your day. While it may seem counter-intuitive, the longer you stay unrelentingly focused on a task, the less productive you become. Researchers recommend a short break every 75–90 minutes of work to refresh and recharge. Stepping away for even just a few minutes to stretch, walk around, or go outside leads to improved productivity, fewer errors, and heightened morale.
3. Make a date with Nature. Whether it is a nearby forest path, public park or your own backyard, intentionally set time aside to be outside. Surrounding yourself with living growing things and slowing down is an essential counterpoint to the increasingly tech-driven pace most of us face. Reconnecting with nature is not a perk, it is an imperative!
4. Leverage the power of purpose. Sometimes we have to remind ourselves that it isn’t all about us! Developing connections and getting involved in something larger than our own self-interest — whether it is a community group, a charitable organization, a faith practice, a volunteer setting, or something else — can lend perspective that is both sustaining and satisfying.
5. Add play to your priority list. By “play” I mean any activity that simply brings you joy, in and of itself, and not because it brings gain, status or power. That sounds aspirational rather than practical, but it doesn’t have to be complicated. It could be going kayaking, flying a kite, or making a puzzle. We enjoy those things but tend to think they are frivolous or something we’ll get to “when we have the time,” and we never do. It turns out that play brings much needed balance and energy.
What role does technology play in mental wellness today, and how can individuals leverage it positively without exacerbating mental health issues?
Ironically, my first life hack urged caution regarding technology! But mindful, intentional use of technology can be a great tool when used judiciously. Using apps to set reminders for breaks, as an aid for guided relaxation, or to seek out like-minded communities for fun activities are all great examples. But realize that any tool overused becomes a weakness — a dependence on technology as the sole source of wellness will not lead to success.
You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂
What an intriguing question! If business leaders were to intentionally build in specific wellness periods into the work week of their employees, flexible times where employees were encouraged to engage in their preferred wellness activity, I am confident leaders would experience increased productivity, engagement, retention and loyalty from their workforce.
How can our readers further follow you online?
Readers can stay up to date by visiting the R3 Continuum website or by following me on LinkedIn.
Thank you for the time you spent sharing these fantastic insights. We wish you only continued success in your great work!
About The Interviewer: Eden Gold, is a youth speaker, keynote speaker, founder of the online program Life After High School, and host of the Real Life Adulting Podcast. Being America’s rising force for positive change, Eden is a catalyst for change in shaping the future of education. With a lifelong mission of impacting the lives of 1 billion young adults, Eden serves as a practical guide, aiding young adults in honing their self-confidence, challenging societal conventions, and crafting a strategic roadmap towards the fulfilling lives they envision.
Do you need a dynamic speaker, or want to learn more about Eden’s programs? Click here: https://bit.ly/EdenGold
Mental Wellness Mastery: Jeff Gorter Of R3 Continuum On Everyday Life Hacks For Optimal Mental… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.