Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Books

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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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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

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Fun-tervention: Redefining Fun with Playfulness, Connection, and Flow

Truth bomb: after navigating a whirlwind of grief, seriousness, pandemic woes, and adjusting to rural life (phew!), I’m more than ready to embrace FUN again! If you’re also yearning for more laughter, joy, and all-around good vibes, this post is for you.

During a delightful sunshine-filled walk this morning, I tuned in to episode 300 of the We Can Do Hard Things podcast where they shared invaluable insights on how to infuse more fun and joy into our daily lives, including:

– Distinguishing between real fun and fake fun;

– Exploring how our mental load impacts our ability to have fun;

– Revealing the three essential ingredients for fun and how to discover your unique “Fun Magnets”

In the midst of modern life, filled with deadlines, responsibilities, and never-ending to-do lists, it’s all too easy to overlook the profound importance of fun and joy. That’s precisely where author Catherine Price and her book “The Power of Fun: How to Feel Alive Again” come into play, offering guidance on rediscovering the magic of joy in our lives.

So, what exactly is fun? While the dictionary defines it as “light-hearted amusement or enjoyment,” that definition barely scratches the surface of the deep joy and meaning that fun can bring. Price, after gathering insights from thousands of individuals worldwide and conducting extensive research, proposes a new definition: fun is the confluence of three psychological states — playfulness, connection, and flow.

Playfulness encompasses a light-hearted spirit, the ability to not take oneself too seriously, and finding moments to laugh. Connection involves the shared experience with others or oneself, the surroundings, or the activity at hand. Flow is the state of total engagement and focus, where time seems to fly by.

By blending playfulness, connection, and flow, Price introduces the concept of “True Fun.” It’s not just about fleeting amusement but about deeply fulfilling experiences that leave a lasting impact on our well-being.

I have already downloaded the book to my Kindle.

Are you ready to join the FUN revolution? Let’s invite more joy, laughter, and sparkle into our lives together!

💙 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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Mastering Change: The Power of Tiny Habits

In the quest for self-improvement, achieving lasting change can often feel like an elusive goal. We set ambitious resolutions, only to find ourselves struggling to maintain momentum. However, what if the key to success lies not in dramatic overhauls, but in the cumulative power of tiny habits? This is precisely the premise explored in James Clear’s bestselling book, “Atomic Habits.” Let’s delve into how these atomic habits can revolutionize your life and propel you towards your goals.

Understanding Atomic Habits

At the core of “Atomic Habits” is the idea that small changes, when compounded over time, can lead to remarkable transformations. Clear introduces the concept of “atomic habits” – tiny, incremental actions that may seem insignificant individually but have a profound impact when practiced consistently. Whether it’s improving health, productivity, relationships, or personal development, the principles of atomic habits can be applied to various areas of life.

The Four Laws of Behavior Change

Clear outlines four fundamental laws that govern behavior change and form the foundation of atomic habits:

1. Cue: Identify the triggers that initiate your habits. Whether it’s a time of day, a specific location, an emotional state, or a preceding action, understanding your cues is crucial.

2. Craving: Develop a craving or desire for the habit by associating it with a positive outcome or feeling. This creates motivation and reinforces the habit loop.

3. Response: The actual habit or action you take in response to the cue. Make these actions small, manageable, and aligned with your desired goals.

4. Reward: Immediate gratification or satisfaction that reinforces the habit. Celebrate small victories and create a positive feedback loop to solidify the habit.

Applying Atomic Habits in Practice

Let’s explore how you can apply the principles of atomic habits in real-life scenarios:

1. Health and Fitness: Instead of aiming for drastic changes overnight, start with small habits like drinking more water, taking a short walk daily, or eating a serving of vegetables with each meal. These atomic habits, when consistently practiced, lead to improved health and well-being over time.

2. Productivity: Break tasks into smaller, manageable chunks and establish a routine by linking them to specific cues. For example, associate starting your workday with a morning ritual like making coffee or reviewing your task list. Over time, this becomes a natural part of your workflow.

3. Personal Development: Cultivate habits that align with your personal growth goals. Whether it’s reading a few pages of a book each day, practicing a new skill for a few minutes, or journaling your thoughts regularly, these small actions contribute significantly to your development.

4. Relationships: Strengthen relationships by incorporating small gestures of kindness or appreciation into your daily interactions. Send a thoughtful message, express gratitude, or dedicate quality time to connect with loved ones regularly.

The Power of Consistency

The true power of atomic habits lies in consistency. By showing up and practicing these small habits day after day, you create positive momentum and gradually reshape your behaviors. Over time, these atomic habits become ingrained in your lifestyle, leading to sustainable change and long-term success.

💙 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