Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Anxiety

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Breaking Free from Food Labels: Embracing a Guilt-Free Approach to Eating

In today’s complex nutrition landscape, foods are often labeled as either good or bad, healthy or unhealthy, which can create a pervasive sense of pressure and guilt around eating choices. Many individuals experience feelings of guilt or shame when indulging in treats like pizza, ice cream, or cake, especially outside traditional “acceptable” occasions like holidays or parties.

This guilt typically originates from categorizing certain foods as “bad” and interpreting indulgences as a failure of willpower. This mindset often leads to restrictive eating patterns and a continuous cycle of adding new foods to a forbidden list with each attempt at dieting.

Here are a few compelling reasons to reconsider labeling food as good versus bad:

  1. Reduces Stress About Eating: Labelling food as “good” or “bad” contributes to stress and guilt. Break free from the cycle of feeling like a failure and adopt a more realistic and forgiving approach to eating.
  2. Food Has No Moral Value: Associating moral value with food can result in negative self-talk and feelings of guilt. Remember, what you eat doesn’t define your worth as a person.
  3. Creates a Restrictive Mindset: Strict food rules can backfire and increase cravings and binge eating. Shift towards an abundance mindset and relish a variety of foods without guilt.
  4. Allows You to Enjoy Foods You Love: Don’t deprive yourself of the pleasure of your favorite foods. Stop labeling them and rediscover joy in your meals and celebrations.
  5. Removes Fear of Food: Fearful thoughts about food can lead to anxiety and unhealthy eating patterns. Focus on nourishing your body and achieving balance in your meals.

Instead, focus on understanding what your body truly needs and craves:

  • What foods satisfy you both physically and mentally?
  • Which foods fuel your energy and overall well-being?

Instead of labeling food, prioritize nourishment for your body, mind, and soul. Embrace a holistic approach to eating, focusing on balanced meals, foods that bring satisfaction, and overall wellness. Remember, food serves to nourish and sustain you, not to evoke feelings of guilt or shame.

đź’™ 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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How to Sleep Better – When You’ve Tried Absolutely Everything

I’ve been there. Oh, have I been there.

  • It’s 2:47 am, and you’re wide awake
  • Your bedroom is cool + crisp
  • You’re wearing an eye mask – or using black out shades
  • You haven’t touched caffeine since 10 am
  • You’ve listened to sleep stories on your Calm app.
  • And if you count one more stupid lamb, you’re going to scream

You’ve done everything right. Why can’t you sleep?

As it turns out, good sleep hygiene isn’t always enough.

Meanwhile, sleep loss can become a nightmarish cycle. The more nights you spend tossing and turning, the more you might:

  • Associate your bed with anxiety and sleeplessness
  • Sleep in, withdraw from daytime activities, and/or obsess about sleeping
  • Develop a belief that you’re doomed to be a “bad sleeper”

The good news: There’s help.

If you’re having trouble sleeping, the following strategy has the potential to transform your sleep life in the same way it transformed mine.

Ready?

Train yourself to believe you can handle less-than-ideal sleep.

“I have to fall back asleep, or tomorrow is ruined.”

“I need a solid night’s sleep, or I’m going to blow my presentation.”

“I’m never going to be able to get through the day tomorrow.”

Sound familiar?

Frustratingly, it’s often your thoughts that turn one bad night into a pattern of bad nights.

When you worry, your body becomes alert and vigilant. This state of physiological arousal interferes with sleep, and—if it continues over time—you may even begin to define yourself as “a bad sleeper.”

Often, the best approach isn’t medication, supplements, or even some otherwise great sleep hygiene.

It’s addressing the underlying thoughts and emotions.

Build the skill: Reframe your thoughts.

Write down the thoughts or beliefs that come up when you don’t sleep well.

For example:

  • I’ll never sleep well again.
  • I can’t work out / think clearly / be in a good mood because I’m so tired.
  • My bad sleep is going to cause me to get some terrible illness, like cancer or heart disease.

Notice how worried thoughts tend to:

  • Use absolutes (like “always” or “never”)
  • Predict the future (even though you’re not a licensed fortune-teller)
  • See things as “all-or-nothing” (“If I don’t sleep well, I can’t do ANYTHING.”)

Now, reframe those beliefs using a nuanced perspective.

For example:

  • I might lose sleep occasionally, but other nights will probably be okay.
  • I’m not feeling my best, but I can do some exercise / work and maybe find a few moments of joy in my day.
  • Sleep is just one aspect of good health. If I don’t sleep well, I can still make sure I eat nutritious foods, drink enough water, and maybe get outside for a few deep breaths.

Compassion in particular can activate your calming nervous system. Imagine: all those people, just like you, staring at the ceiling. Send them some imaginary kindness for their suffering, and mentally reassure them that they’ll be okay too.

Knowing a bit about sleep physiology can also be comforting.

For example:

  • You probably drift into light sleep without realizing it. Ever caught someone snoozing during a movie, and when you called them on it, they swore they were awake?
  • Your brain will eventually make you sleep. Often, even if it doesn’t FEEL like you’ve slept, you probably have. And although some nights you may sleep less, over time, your body will generally fall into a pattern of sleeping at least 5-6 hours a night.

With a little trust in your body, and some intentional reframing of your thoughts, you can train yourself to go from feeling like crappy sleep is a disaster, to feeling like it’s about as devastating as forgetting something at the grocery store.  

đź’™ Robyn

Interested in a one-on-one 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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3 Effective Tools For Managing Anxiety

My job as a health and wellness coach encompasses so much more than habits and exercise and food. I strive to help my clients feel better in all areas of their life. Mental well-being included.

I can still remember the first time anxiety disrupted my life. It was 1980 – and I was in kindergarten. Yes indeed, you read that correctly. Kindergarten. A time when most children have very few (if any) worries.

It’s a time for fingerpainting + silly songs + playgrounds + making new friends.

But not for me. Always a bit more serious than other kids my age, it didn’t take much to land myself on the worry bus.

After being transferred to the full-day (academically gifted) class (why was this even a thing?), I was terrified of stepping into the classroom where worksheets and new faces replaced singing and painting.

It took decades (and many more life disruptions) before I sought help to manage my anxiety.

If you’re a member of this not-so-desirable club, here are few of my favorite tried and true tools.

Deep Breathing (4 + 4 + 6)

Deep breathing is a simple technique that’s excellent for managing emotions. Not only is deep breathing effective, it’s also discreet and easy to use at any time or place.

Sit comfortably and place one hand on your abdomen. Breath in through your nose, deeply enough that the hand on your abdomen rises. Hold the air in your lungs, and then exhale slowly through your mouth, with your lips puckered as if you are blowing through a straw. The secret is to go slow: Time the inhalation (4s), pause (4s), and exhalation (6s). Practice for 3 to 5 minutes.

Sometimes, I pair this technique with color imagery. Breathe in blue (or pink or glittery silver), pause, and exhale black (or gray or red).

Progressive Muscle Relaxation

By tensing and relaxing the muscles throughout your body, you can achieve a powerful feeling of relaxation. Additionally, progressive muscle relaxation will help you spot anxiety by teaching you to recognize feelings of muscle tension.

Sit back or lie down in a comfortable position. For each area of the body listed below, you will tense your muscles tightly, but not to the point of strain. Hold the tension for 10 seconds and pay close attention to how it feels. Then, release the tension, and notice how the feeling of relaxation differs from the feeling of tension.

FeetCurl your toes tightly into your feet, then release them.
CalvesPoint or flex your feet, then let them relax.
ThighsSqueeze your thighs together tightly, then let them relax.
TorsoSuck in your abdomen, then release the tension and let it fall.
BackSqueeze your shoulder blades together, then release them.
ShouldersLift and squeeze your shoulders toward your ears, then let them drop.
ArmsMake fists and squeeze them toward your shoulders, then let them drop.
HandsMake a fist by curling your fingers into your palm, then relax your fingers.
FaceScrunch your facial features to the center of your face, then relax.
Full BodySqueeze all muscles together, then release all tension.

Imagery

Your thoughts have the power to change how you feel. If you think of something sad, it’s likely you’ll start to feel sad. The opposite is also true: When you think of something positive and calming, you feel relaxed. The imagery technique harnesses this power to reduce anxiety.

Think of a place that you find comforting. It could be a secluded beach, your bedroom, a quiet mountaintop, or even a loud concert. My current go to imagery is a Thievery Corporation concert I attended at the Fillmore Auditorium in Denver in 2018.

For 5 to 10 minutes, use all your senses to imagine this setting in great detail. Don’t just think fleetingly about this place – really imagine it.

(1) What do you see around you? What do you notice in the distance? Look all around to take in all your surroundings. Look for small details you would usually miss.

(2) What sounds can you hear? Are they soft or loud? Listen closely to everything around you. Keep listening to see if you notice any distant sounds.

(3)Are you eating or drinking something enjoyable? What is the flavor like? How does it taste? Savor all the tastes of the food or drink.

(4) What can you feel? What is the temperature like? Think of how the air feels on your skin, and how your clothes feel on your body. Soak in all these sensations.

(5) What scents are present? Are they strong or faint? What does the air smell like? Take some time to appreciate the scents.

đź’™ Robyn

Interested in a one-on-one 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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Why Nature Makes Us Healthier, Happier and More Creative

I knew that spending time outside was good for me before reading Florence Williams’s, “The Nature Fix.”

To be honest, I wasn’t sure I’d learn anything new from the book.

I was wrong.

Williams decided to write the book after a move from Boulder, Colorado to Washington D.C. left her depressed and wondering if it had to do with the sudden shift to metropolitan living.

Nature, Williams concludes in the book, isn’t just something nice, it is a necessity – and one that is profoundly undervalued.

Researchers have found that time in nature can reduce blood pressure, anxiety, depression, stress, rumination and mental fatigue. It can also improve attention, memory, cognition, sleep, self-esteem and happiness. And the implications may stretch beyond the psychological benefits.

Surprisingly, as powerful as experiences in nature can be, not everyone benefits. Some people (around 15 or 20 percent), just don’t like nature and don’t get much out of it.

My city dwelling + London loving sister comes to mind. I suspect she is a member of this minority.

So how does nature work its wonders for the people who do like it? Williams concludes that “nature appears to act directly upon our autonomic systems, calming us, but it also works indirectly, through facilitating social contact and through encouraging exercise and physical movement.”

Even a small amount of time “can make us less aggressive, more creative, more civic minded and healthier overall.”

As little as 15 minutes in the woods has been shown to reduce test subjects’ levels of cortisol, the stress hormone. Increase nature exposure to 45 minutes, and most individuals experience improvements in cognitive performance.

To stave off depression, Finnish researchers recommend five hours a month in nature, minimum. A doable amount for most of us.

At the start of the year, I introduced a daily walking habit that has proven to be life changing. I’m happier. More energetic. More relaxed. More creative.

I must admit, I’ve been scratching my head about why I didn’t do it sooner.

When working with my clients on introducing new + healthier habits, we always start small.

Given the abundance of research pointing to the benefits of getting outside, consider how you might start small.

Is it possible to carve 15 minutes out of your day to get outside? For me, avoiding social media during the day was essential.

We suffer from an “epidemic dislocation from the outdoors,” Williams writes, and it’s destructive to our mental and physical health. The therapy is straightforward. “The more nature, the better you feel.”

XO ~Robyn

Interested in a one-on-one 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.