Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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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

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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

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Find Your Balance: Practical Tips for Moderate Drinking

What Does it Mean to Drink in Moderation?

When it comes to alcohol, moderation is key. The CDC defines moderate drinking as no more than one drink per day for women and two drinks per day for men. Here’s what that looks like in practical terms:

  • 12 oz of regular beer
  • 5 oz of wine
  • 1.5 oz of 80-proof distilled spirits

This translates to 7 drinks per week for women and 14 for men. Important note: downing all these drinks in one sitting is binge drinking and comes with serious health risks.

Signs You’re a Moderate Drinker

It’s easy for moderate drinking to slip into more hazardous patterns, but if you see yourself in the following points, you’re probably doing just fine:

1. Adherence to CDC Benchmarks

  • Staying within the CDC’s limits is a great start. But remember, moderation can be subjective. If you find that even fewer drinks start to negatively impact your health or energy levels, adjust accordingly.

2. Alcohol Doesn’t Interfere with Wellness Goals

Your physical and mental health should come first. For instance:

  • You don’t skip workouts due to hangovers.
  • You don’t rely on alcohol to cope with stress or sadness.

3. Resisting Peer Pressure

  • Social situations often involve alcohol, but a true moderate drinker can enjoy social drinking without going overboard. If you plan for two drinks on a night out, you stick to that plan, knowing more would affect you negatively.

4. Maintaining Target Weight

  • Alcohol can pack on the pounds, especially with high-calorie drinks like cocktails. Research suggests that moderate drinking typically doesn’t lead to weight gain over short periods, unlike heavy drinking.

How to Maintain Moderate Drinking Habits

Do you feel like it’s time to reign in drinking? Here are some tips to help you stay in the moderate zone:

1. Set Daily or Weekly Drinking Limits

Plan your alcohol consumption just like you plan other aspects of your life. Setting goals, like limiting yourself to 7 drinks a week, can really help keep your drinking in check.

An app like Sunnyside can be a game-changer for this. It lets you set personalized drinking limits, track your intake, and sends you daily reminders. Plus, it provides weekly progress reports, so you can see how well you’re sticking to your moderation goals.

I’ve recommended this app to numerous clients and use it myself to stay accountable and motivated to maintain healthy drinking habits.

2. Maintain Healthy Habits

Healthy habits can prevent drinking from becoming a default response to stress or boredom. Identify your triggers and consciously choose alternatives, like exercise or a relaxing hobby.

3. Have Non-Alcoholic Alternatives

Keep a variety of non-alcoholic drinks on hand. The market for these beverages is growing, and there are plenty of satisfying options that can help you stick to your moderation goals without piling on the calories. One of my personal favorites is light tonic water with a squeeze of fresh lime. It’s refreshing and keeps things interesting without the alcohol.

Moderate drinking is about finding balance and ensuring that alcohol enhances your life without causing harm. By understanding what moderate drinking looks like and adopting strategies to maintain it, you can enjoy alcohol responsibly while prioritizing your overall health and well-being.

Sources:

1. [CDC Guidelines on Alcohol Consumption](https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm)

2. [Study on Alcohol Consumption and Weight Gain](https://pubmed.ncbi.nlm.nih.gov/22129548/)

3. [American Board of Family Medicine Study](https://www.jabfm.org/content/28/1/43)

💙 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

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Navigating the Complexities of Trauma: Reflections on What My Bones Know, by Stephanie Foo

In our quest for health and wellness, we often focus on diet and exercise. However, one critical aspect that frequently goes unaddressed is trauma and its profound impact on our lives. Stephanie Foo’s book, “What My Bones Know: A Memoir of Healing from Complex Trauma”, provides an intimate exploration of this often-overlooked topic.

Foo’s memoir is not just a personal story; it’s a journey through the complexities of trauma, particularly Complex PTSD (C-PTSD). Unlike PTSD, which typically results from a single traumatic event, C-PTSD stems from prolonged exposure to traumatic situations, often during childhood. Foo’s narrative is a testament to the resilience of the human spirit and the transformative power of understanding and healing from trauma.

One of the elements of this book I appreciated right from the start was how Foo writes about her trauma with such authenticity and vulnerability. The physical and emotional abuse her parents inflicted on her is difficult to read, but I found it cathartic as a fellow survivor of child abuse. Foo’s story is raw and unfiltered, offering a genuine look at her struggles and triumphs. She bravely shares her experiences of growing up in an abusive household and the long-term effects on her mental health. This level of openness not only humanizes the discussion around trauma but also encourages others to open up about their own experiences.

The Science of Trauma

The memoir is interwoven with scientific research and insights into how trauma affects the brain and body. Foo explores the biological underpinnings of trauma, explaining how it can manifest physically and psychologically. This scientific perspective provides a deeper understanding of how trauma can influence your overall health and well-being.

Healing and Recovery

One of the most inspiring aspects of the book is Foo’s journey towards healing. She highlights various therapeutic approaches, including EMDR (Eye Movement Desensitization and Reprocessing), somatic therapy, and mindfulness practices. These therapies underscore the importance of a multi-faceted approach to trauma recovery, emphasizing that healing is not linear and requires a combination of strategies.

What I felt most moved by in this memoir is Foo’s determination to heal. It reminds me of my own healing journey and all the many setbacks and roadblocks along the way. In addition to writing about the rewarding parts of help-seeking, Foo also shares the many ugly parts, like the difficulty of finding a therapist who actually felt helpful, the costs associated with therapy, and how therapists are often underpaid, and her doubts about herself as someone capable of living a healthy and relationally-satisfying life.

Despite these adversities, she persisted, continually trying new and incrementally helpful approaches like EMDR and gratitude journaling. When she describes finding the therapist, Dr. Jacob Ham, who truly helped her with her complex PTSD toward the end of the book and the nature of their work together, I found myself eagerly seeking out every podcast featuring Dr. Ham.

Here are a few links to some of his most insightful appearances.

What Really Helps Trauma? | Dr. Jacob Ham, Being Well Podcast

Me and my therapist, Dr. Ham

Road to Resilience Episode 11: The Long Arm of Childhood Trauma

Without a doubt, this is one of the most genuine and most skillful portrayals of therapy I’ve seen across all forms of media.

“What My Bones Know”, is more than just a memoir; it’s a beacon of hope for those struggling with the invisible wounds of trauma.

True health encompasses every aspect of our being, and addressing trauma is a vital and often overlooked part of the process. Seeking therapy from trained professionals, such as psychologists or therapists specializing in trauma, can be a critical step in your healing process.

💙 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