Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Self Care

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How Physical Activity Can Improve Your Mental Health

It’s no secret that exercise can improve physical health, but what exactly does it do for mental health? How does exercise help to create mental well-being, and what specific problems can it help treat?

How does exercise help improve mental health?

Beneficial physiological changes of exercise include improved sleep, the release and improved metabolism of chemicals—such as serotonin and endorphins—in the brain and central nervous system, and physical changes to the brain. Exercise increases brain volume and blood flow, which improves neural functioning.

The psychological impacts of exercise include heightened self-esteem, the interruption of negative thoughts, and an increase in healthy social contact. Together, these changes (paired with improvements to physical health) can vastly improve overall quality of life.

What mental illnesses benefit from exercise?

Depression

  • Regular exercise significantly reduces the symptoms of mild to moderate depression.
  • Exercise can prevent the onset or recurrence of depression.
  • Exercise can help counteract the weight gain caused by antidepressant medications.

Anxiety Disorders

  • Regular exercise significantly reduces the symptoms of anxiety.
  • Exercise can act as a healthy form of exposure to the physical symptoms of panic attacks, such as increased heart rate and sweating. Exposure can help clients become more familiar and comfortable with the sensations that were formerly perceived as dangerous or scary.

Substance Abuse

  • Regular exercise can reduce the frequency and intensity of drug cravings.
  • Clients who begin exercising are less vulnerable to relapse.
  • Some studies have found lower rates of first-time drug use in youth involved with exercise programs.
  • Exercise provides a healthy replacement activity for time previously occupied by drug use.

Other Benefits

  • Improved sleep
  • Slowed progression of Alzheimer’s disease
  • Stress relief
  • Improved mood
  • Increased energy
  • Slowed cognitive decline associated with aging
  • Better physical health and fitness

Types of Exercise

Both anaerobic and aerobic exercises have been found to improve mental health, but a combination of the two is most effective. Anaerobic exercise involves short bursts of intense activities (e.g. weightlifting, sprinting, interval training). These exercises are performed using energy stored within muscles. Aerobic exercises are lower intensity (e.g. walking, elliptical, dancing), but can be maintained for a longer duration. They rely on the energy generated from oxygen intake.

The mental health benefits of exercise are greater when workouts are more intense and more frequent. However, a person can benefit from as little as 30 minutes of walking, 3 days a week.

Starting an exercise plan can be very difficult. Common barriers include:

  • Uncertain about how to exercise.
  • Not enough time to exercise.
  • Feel embarrassed about exercising.
  • Lack the motivation to exercise.
  • Forget to exercise due to lack of routine.

Let’s address each of the barriers listed above.

1. Not Sure How to Start?

You don’t need to be a fitness guru! Even a simple 30-minute walk, three times a week, can do wonders for your mental health.

2. No Time for Exercise?

It’s about priorities. Ask yourself if there’s really no time or if other things are taking precedence. You can sneak in exercise with small changes like taking the stairs or parking farther away.

3. Feeling Embarrassed?

Gyms can be intimidating, but you don’t have to go there. Create a plan that suits you, like outdoor activities or integrating exercise into your daily routine.

4. Lacking Motivation?

Find exercises you enjoy! Whether it’s a nature walk, biking, or playing a sport, pick something that brings you joy.

5. Forgetful About Exercise?

Set reminders and make exercise a part of your daily schedule. A simple alarm or sticky notes can help you stay on track.

Remember, every step counts! Whether it’s a stroll in the park or a dance session in your living room, moving your body can work wonders for your mind.

💙 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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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.

💙 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.  

💙 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.

💙 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.