Robyn Spurr

Personal Health and Weight Loss Coaching For Women

By

Finding Joy: Simple Steps to a Happier Life

I’ve recently embraced a new goal for myself: being more joyful. Since deciding to focus on joy, I’ve been noticing signs of it everywhere. In my pottery class, one of the other students consistently forgets my name and says, “I keep thinking it’s Joy, but I know it’s not.” A few days ago, I told her to call me Joy, and I even started signing my pottery with the name. What better way to remind myself to embrace joy than by inhabiting the name, right?

In a world filled with suffering, discontentment, and conflict, it is easy to lose sight of joy. Yet, we can learn to see and appreciate all the little and big ways that joy permeates our life, allowing for more happiness even as we aspire to grow and change for the better.

  • Being surrounded by nature
  • The sound of laughter
  • Growing a perfect garden tomato
  • An elderly couple holding hands
  • Singing along to a favorite song in the car

All of this starts with setting the right intention (which is quite different from setting a goal): an intention to invite happiness into your life. To do this, you must be open to finding and embracing joy in your life.

Ask yourself these questions in an open and compassionate manner:

  • Are you truly open to the possibility of finding true joy in your life exactly as it is right now?
  • Are you willing to allow joy to happen in your life?
  • Or – are you waiting for the magical moment to arrive when you can decide to be happy?

Once you are clear on this, you may start to see all the ways that joy is already present in your life. We are not trying to force joy into our lives or think only positive thoughts all the time. This is simply not possible, and we would fail miserably at this. What we CAN do is set a clear intention and train our minds to create an environment where joy can thrive. You will also find that as you start paying attention to your life, you will notice moments of joy when you least expect it and in the most unlikely places.

I have come to realize that joy is my birthright. Babies are born with it, and all young children express it as an inherent part of their nature. You do not have to create joy; it is already there inside—you simply have to find it again.

💙 Robyn (aka Joy)

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

By

Quick Mood Boosters: Simple Actions to Brighten Your Day

Ever have one of those days where everything feels a bit off? Maybe work threw a curveball your way or you just received some less-than-stellar news. We’ve all been there, caught in the whirlwind of life’s ups and downs.

But here’s the good news: while cultivating healthy habits over time is key to long-term happiness, sometimes you just need a quick boost to turn things around. These little “pick-me-ups” are perfect for those moments when you need an instant mood lift. They’re quick, easy, and designed to bring a smile to your face in just a few minutes.

I’ve been through this myself. When I found myself in a funk, I decided to try something new and signed up for pottery classes. Getting my hands dirty and creating something tangible was incredibly therapeutic. Each session allowed me to focus on the present moment and express myself creatively. Additionally, I started volunteering in my community, which gave me a sense of purpose and connection. Helping others and being part of something bigger than myself brought a fresh perspective and renewed energy. These experiences taught me that stepping out of my comfort zone and giving back can be powerful tools for lifting my spirits.

So, dive into this list and commit to trying one or more of these mood-boosting actions. You’ll be amazed at how a small, simple step can turn things around. Whether you pick a number at random or choose the idea that speaks to you most, get ready to feel the positive vibes flowing!

1. Connect with Others

   – Text an old friend about one of your favorite shared memories.

   – Give someone a compliment! Their appreciation will make both of you feel good, and they may throw a flattering return compliment your way, too.

   – Send someone well wishes for the day or the weekend. Simply doing so can reduce your anxiety and boost happiness.

   – Volunteer, donate, or simply lend a hand to someone in need.

   – Hug a friend or partner for five to 10 seconds. Trust us, it works!

2. Engage in Kindness

   – Do a random act of kindness for someone to generate feelings of happiness and fulfillment.

   – Buy yourself a beverage you love and pay it forward to the person behind you in line.

   – Open up a door for someone and give ‘em a big smile.

   – Donate to a good cause. Find an organization or non-profit that resonates with you and donate what you can. Even $5 can go a long way!

3. Enjoy Nature

   – Step outside and go for a quick walk. You’ll get bonus points in your mood-boost if it’s a particularly sunny day.

   – Watch the sunset or sunrise to appreciate the beauty of nature. Notice how the sky changes colors in a matter of minutes.

   – Put on calming nature sounds and listen attentively (or passively!) for as long as you’d like.

   – Sniff a calming scent like lavender or citrus for a little aromatherapy relaxation action.

4. Engage with Media

   – Open YouTube. Type “cute [insert your favorite animal here] videos.”

   – Put on your current favorite song, and let it wash over you! My go-to mood boosting tune is Hello, by Martin Solvig.

   – Open up a book and get reading. This can help clear your mind while directing your focus to something new.

5. Self-Care and Relaxation

   – Pour yourself a nice cup of herbal tea, holding it closely in your hands and savoring the taste and smell.

   – Draw yourself a warm bath and soak away your worries. Put on a candle or diffuser, some light music, and enjoy.

   – Buy yourself a bouquet of flowers and keep them on your desk or somewhere you see often. It doesn’t have to be elaborate or expensive—simply bringing the outdoors in and treating yourself to something nice can help perk you up.

6. Pets and Play

   – Play with your pets. Research has found that simply snuggling, playing, and petting our pets can trigger endorphins and improve our mood!

7. Creativity and Planning

   – Designate some time to get creative via painting, writing, cooking, or similar. Creative activities allow us to tap into self-expression, work through thoughts, and clear our minds.

   – Plan something fun for the weekend so you can have something to look forward to in the days to come!

8. Miscellaneous

   – Spend a few minutes organizing the space immediately around you. Toss any trash and put away items you don’t need. A cleaner space will lift your mood.

   – Visit a local coffee shop, bookstore, flower shop, or boutique that you’ve wanted to check out for a while. Snap a picture and share it with friends.

   – Remind yourself that at this moment—even if you’re feeling anxious, scared, or worried—the feeling will pass, and you’ll come through on the other side.

Go ahead and try out a few of these mood-boosting tricks! Whether you’re texting a friend, taking a quick walk, or cuddling with your pet, remember that even the smallest actions can make a big difference. 🌟😊

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

By

Finding Your Spark: Healthy Habits to Combat Feeling Stuck

We’ve all been there: waking up to the same drudgery, day in and day out, feeling like life is one big hamster wheel. What used to thrill you now barely gets a blip on your excitement radar. Instead of charging toward your goals, you’re stuck—rooted in place like an old, comfortable couch that’s impossible to get out of.

Being stuck in a rut is more than just a passing mood. It’s a state of being that leads to disinterest and dissatisfaction. You might even feel like throwing in the towel on your dreams. But don’t despair! With a few intentional steps, you can identify why you’re stuck and reignite your passion for life.

Signs You’re Stuck in a Rut

Stuck in a rut? It can creep up on you, a sneaky thief of joy. You might follow the same routines day after day until one day it hits you: “What am I even doing?” If you’re nodding along, check out these telltale signs:

  • Groundhog Day Syndrome: Every day feels like a carbon copy of the last. Monday? Friday? Who cares—it’s all the same.
  • Just Getting By: Your main goal is to survive the day. There’s no excitement, no spark, just a relentless grind.
  • Motivation Meltdown: You want to take on new projects or unleash your creativity, but you’re stuck at the starting line.
  • Fulfillment Funk: Life feels bland and boring. You crave change but have no clue where to start.
  • Fear Factor: You know change would be good, but the fear of discomfort keeps you glued to the status quo.

When a Rut is More Than a Rut

Sometimes, being stuck isn’t just about needing a change of scenery. Persistent depressive disorder (PDD) might be at play, a chronic mood disorder marked by low mood, low energy, and a loss of interest in life’s pleasures. If you suspect PDD, it’s crucial to reach out to a healthcare provider.

Why You Might Be Stuck

Ever heard the phrase “creature of habit”? That’s us, humans. We tend to make the same choices over and over, even when a new path might lead to more excitement. Fear of the unknown keeps us in our comfort zones, even if those zones are as thrilling as watching paint dry.

Remember, ruts aren’t one-size-fits-all. They can appear in your love life, career, health, family, friendships, or hobbies. Acknowledge the cause without self-criticism and avoid minimizing your feelings. It’s okay to want more out of life, even if everything seems “fine” on the surface.

Healthy Habits to Get Unstuck

Ready to bust out of that rut? Here are some healthy habits that can breathe new life into your routine:

Take Care of Yourself

First things first: self-care. When you’re stuck, self-compassion is your best friend. Check in with yourself—have you been eating nutritious meals? Getting enough sleep? Surrounding yourself with supportive people?

Healthy eating, adequate sleep, regular exercise, and a solid social network are foundational to your physical and emotional well-being. When you take care of your body, you’re also taking care of your mind. Treat yourself to nourishing food, prioritize rest, move your body daily, and spend time with people who uplift you. A little self-love goes a long way.

Change Your Routine

Ruts thrive on monotony. Shake things up! People are creatures of habit, but breaking out of your comfort zone can inject new energy into your life. Here’s how:

  • Strike Up a Conversation: Meet new people. You never know what fascinating stories or insights they might share.
  • Have Some Fun: Make time for activities that bring you joy. Whether it’s hanging out with friends, pursuing a hobby, or exploring a new interest, fun is good for your health.
  • Try Something New: Take a different route to work, watch a new show, or sign up for a class. Variety is the spice of life, after all.
  • Be Spontaneous: Embrace the unexpected. Say yes to new experiences and let spontaneity reign.

Head Outdoors

Nature is a natural mood booster. Studies show that spending time outside can reduce depression, lower stress, and enhance overall mental well-being. Next time you’re feeling stuck, go for a walk in the park. Let your mind wander, soak in the beauty around you, and breathe in the fresh air. You might just find that the great outdoors sparks your creativity and refreshes your outlook on life.

Give Yourself Something to Look Forward To

Having something to anticipate can transform your mindset. Plan activities or events that excite you. Whether it’s a weekend getaway, a movie night, or lunch at your favorite restaurant, these moments of anticipation can break the cycle of monotony. Schedule fun activities regularly to keep your spirits high.

Find Your Purpose

Lacking direction? Set goals that give you a sense of purpose. This might be career-related, personal development, or improving your relationships. Goals provide motivation and a sense of achievement.

Helping others can also instill a sense of purpose. Volunteer, participate in community activities, or support a cause you’re passionate about. Contributing to something greater than yourself is incredibly fulfilling and boosts mental well-being.

Boost Your Motivation

Motivation doesn’t always come naturally. Sometimes, you need to create it. Start with small, manageable tasks and build from there. Here are some tips:

  • Take Small Steps: Begin with something you know you can accomplish. Momentum builds motivation, so start small and keep going.
  • Reward Yourself: Use positive reinforcement to keep yourself on track. Celebrate small wins and milestones along the way. Treat yourself to something special when you reach your goals.

Squash Perfectionism

Perfectionism can be a major roadblock. It’s easy to get stuck if you’re constantly striving for an unattainable ideal. Remember, done is better than perfect. Focus on completing tasks rather than perfecting them. Embrace mistakes as part of the learning process and keep moving forward.

Feeling stuck in a rut is frustrating, but it’s not a life sentence. With a little effort and some healthy habits, you can break free and reignite your passion for life.

If you’re feeling overwhelmed, it might be more than just a rut. Symptoms like loss of interest in things you once enjoyed, difficulty feeling happy, and a sense of hopelessness can indicate depression. If that’s the case, reach out to a healthcare provider. You don’t have to go through it alone.

So, here’s to getting unstuck and becoming unstoppable! Embrace change, take care of yourself, and remember—every step forward is a step toward a more vibrant, fulfilling life.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

By

Navigating Life’s Storms: Strategies and Online Therapy Resources for Overcoming Hard Times

Being human can be a tough gig. When life feels overwhelming, it’s essential to find strategies that can help you navigate through difficult times. I hope this post offers some useful insights and a touch of comfort.

Rest and Recovery

While it may feel counterintuitive, rest is crucial when dealing with life’s hardships. In a culture that constantly demands performance and action, rest can be a powerful antidote. Taking a break allows your mind to rejuvenate, bringing clarity and creativity that can help you tackle challenges with a fresh perspective.

Seek Support: Best Online Therapy Services

It’s okay to seek extra support when navigating through tough times. Therapy can be a valuable resource, offering tools and perspectives to help you manage life’s challenges. However, accessing therapy can be difficult for many due to financial constraints, lack of availability, or other barriers.

In 2020, over 28% of Americans could not receive the mental health care they needed, often due to living in “therapy deserts” where there are not enough mental health providers. Online therapy can bridge this gap, providing access to mental health support through phone calls, video chats, emails, and text messages. Research shows that online therapy can be just as effective as face-to-face sessions.

Here are some recommended online therapy services vetted by the editors at Verywell Mind:

– Best for Availability: BetterHelp

– Most Comprehensive: Talkspace

– Best for Psychiatry: Talkiatry

– Best for Anxiety and Depression: Brightside

– Best Without Insurance: Open Path Collective

If you’re a person of color seeking therapy, consider resources like Inclusive Therapists, Therapy for Black Girls, or Latinx Therapy.

For the LGBTQIA+ community, the National Queer and Trans Therapists of Color Network is a valuable resource.

Do Your Own Investigating

Reading can be a powerful tool for self-compassion and understanding. Here are some recommended reads:

– No Bad Parts by Richard C. Schwartz – for exploring self-compassion.

– Rest is Resistance by Tricia Hersey and Pleasure Activism by adrienne maree brown – for thoughts on hardship, anger, and coping.

– Tattoos on the Heart by Gregory Boyle – for understanding the power of boundless compassion.

– What My Bones Know by Stephanie Foo – for insights on healing from complex PTSD.

Immediate Actions

Sometimes, you need quick strategies to help you in the moment. Consider:

– Calling a friend or loved one.

– Spending time outside.

– Moving your body.

– Practicing breathing exercises.

– Listening to music that you enjoy.

Finding Meaning and Moving Forward

Navigating life’s ups and downs isn’t easy, but challenges can offer meaning and growth. Some therapy modalities focus on how your past shapes your present, helping you find meaning in your hardships. While no one should have to endure pain to gain wisdom, using your emotions constructively can lead to positive change.

Consider how you can channel your anger, frustration, and sadness into something constructive. Create art, offer a helping hand to others, and reflect on the story of your life. Imagine the ending you long for and start writing it today.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE