Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Self Care

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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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Cultivating a Positive Body Image in a Society Obsessed with Appearance

Society’s beauty standards and media portrayals of idealized bodies can significantly impact one’s perception of their own body. From magazine covers to influencers, the constant pressure to meet these societal standards can lead to negative self-image and self-esteem, contributing to mental health conditions such as Body Dysmorphic Disorder (BDD) and eating disorders. This pressure is intensified in the era of GLP-1 agonists like Ozempic, Zepbound, and Wegovy.

These beauty standards are often unrealistic and unattainable, fostering a culture of comparison and dissatisfaction. Recognizing and challenging these unrealistic standards is crucial for promoting a more positive body image and improving mental health.

Physical appearance significantly impacts self-esteem, which is one’s overall sense of self-worth and confidence. Society often places a significant emphasis on external appearance, causing individuals to feel pressured to meet specific beauty standards.

How to Accept Your Physical Appearance

Accepting your body doesn’t necessarily mean loving every single part of it unconditionally. It’s normal to have areas of your body that you feel less confident about. However, these areas do not define you. By shifting your focus towards the parts of your body that you appreciate, you can develop a more positive overall body image.

Practice Gratitude

One way to focus on the parts of your body you love is to practice gratitude. Take time each day to consider what you’re grateful for, including aspects of your body. Perhaps you appreciate your strong arms that allow you to carry heavy loads or your curvy hips that give you an hourglass figure. Mentally note and express gratitude for these features.

Highlight Your Favorite Features

Dressing in a way that accentuates your favorite features can also boost your confidence. If you love your legs, wear shorts or skirts that show them off. If you love your shoulders, opt for off-the-shoulder tops. Highlighting the parts of your body you love can help you feel more confident and empowered.

Surround Yourself with Positive Influences

Unfollow social media accounts that make you compare your body to others negatively and limit your use of these platforms if they affect your self-esteem. Instead, follow accounts that promote body positivity and self-love. Surround yourself with friends and family who uplift and support you and distance yourself from those who make negative comments about your appearance.

Tips for Learning to Accept Your Physical Appearance

Learning to accept your physical appearance can be challenging, but with support and effort, it is possible. Here are a few steps to consider:

Challenge Negative Thoughts and Beliefs

Negative thoughts about one’s appearance are common in conditions like BDD. To challenge these thoughts, ask yourself:

  • “Is this thought based on facts or feelings?”
  • “What evidence do I have to support this thought?”
  • “What would I say to a friend with the same thought?”

By challenging these counterproductive thoughts, you can begin to see yourself in a more positive light.

Focus on Your Strengths

Instead of fixating on perceived flaws, focus on your strengths and positive qualities. Make a list of your strengths and accomplishments, and read it daily to remind yourself of your worth and value.

Practice Self-Care

Taking care of yourself can improve your self-esteem and overall well-being. Practice self-care by:

– Eating a healthy diet

– Exercising regularly

– Getting enough sleep

– Practicing relaxation techniques like yoga or meditation

Surround Yourself with Positive Influences

Surrounding yourself with positive and supportive people can help improve your self-esteem and confidence. Seek out friends and family who make you feel good about yourself and avoid those who are critical or judgmental. On social media, block people who are unkind to you about your body, weight, or personality.

By taking these steps, you can work towards a healthier and more positive relationship with your body.

💙 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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Reignite Your Drive: Strategies to Overcome Lack of Motivation

Unlocking motivation is like harnessing a superpower that propels us toward our dreams. Yet, there are times when motivation wanes, leaving us feeling uninspired. Common culprits like burnout, stress, boredom, feeling overwhelmed, and vague goals can dampen our drive. However, there are strategies to reignite that fire.

Burnout, that overwhelming exhaustion from prolonged stress, can drain our motivation across work, school, or personal life. Chronic stress, another motivation thief, can usher in anxiety, depression, and fatigue, making even simple tasks daunting. Boredom, especially from monotonous routines, can breed apathy. Feeling overwhelmed amplifies this, often stemming from a heavy workload or lack of support. And unclear goals can leave us adrift, lacking direction and purpose.

Recognizing the signs of waning motivation is crucial:

  • Struggling to start tasks
  • Procrastination
  • Diminished energy and enthusiasm
  • Losing interest in once-loved activities
  • Negative self-talk and doubt
  • Increased absenteeism or tardiness

Here’s how to reclaim your motivation:

  1. Set Small, Achievable Goals: Breaking larger tasks into manageable steps can restore a sense of control and accomplishment.
  2. Prioritize Self-Care: Regular exercise, nutritious eating, and quality sleep can boost energy, reduce stress, and improve mood.
  3. Seek Inspiration: Learn from others’ achievements, engage with motivational content, or seek guidance from those who’ve overcome similar challenges.
  4. Change Your Environment: Altering your workspace or taking breaks in a different setting can refresh your mind and break monotony.
  5. Seek Professional Support: If motivation struggles persist, consider consulting a mental health professional for personalized strategies and support.

By understanding the root causes and employing targeted strategies, you can reignite your motivation and stride confidently towards your goals.

💙 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