Whenever I tell someone I’m a mental health + wellness coach, they always want to know about one thing: "what should I be eating?"
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To be honest, when I started my business, I avoided talking about nutrition at all costs.  What I thought was a passion for nutrition in college (I have the bachelor's degree to prove it!) ended up being a thinly-veiled eating disorder that haunted me for much of my younger adulthood.  I was afraid of talking about anything that remotely looked like a diet, for fear of causing those same disordered eating habits in my clients.

It wasn’t until I discovered the relationship between the gut, mental health, and our diet that I started to look at food differently.  I saw food as less of an enemy and more as an ally in helping me manage my depression.  I stopped focusing on restricting so-called “bad” foods and started focusing on eating more anti-inflammatory, mental health-protective foods.

So let’s go back to the original question - what should you be eating to improve your mental health when you have depression?

While research has been unable to prove that one specific diet or another works better than any other for depression, people who have a higher quality diet seem to have fewer depression symptoms.  There is also new research that eating anti-inflammatory foods can help boost mental health, too.

As I talked about in last week’s blog post, depression is linked with inflammation in the brain.  However, research also shows that depression is linked to inflammation in the gut.  This relationship may explain why an anti-inflammatory diet, (some say "the Mediterranean diet") may be promising for depression.

While research is still new, anti-inflammatory foods are the most promising nutrition tool we have when it comes to fighting depression.  So let's talk about getting more of them in your diet!

How to eat more anti-inflammatory foods:

• Start off slow 
  Creating healthy habits takes time and is best done in little, doable steps.  Remember, these changes are meant to make you happier, not more miserable! So take it one day and one small step at a time.
  
  
• Focus on replacing, not restricting
  Restricting or depriving yourself of foods is unhealthy for your mind and your body, and will likely cause you to binge down the road.  Instead, focus on increasing your intake of healthier foods and making little swaps that don’t make a difference to you.  For example, I make my fajitas with whole wheat tortillas now because I really can’t taste the difference and I know that whole grains are healthier for my mind.
  
  
• Eat the things that make you happy
  Want that donut? Then friggin’ eat the donut.  Remember, depriving yourself will only end up in a binge later on.
  
  
• Be nice to yourself
  Changing habits, especially long-held habits, take time - especially if you deal with depression.  And trust me, it’s not going to be any easier if you constantly beat yourself up while you do it.  So if you make the non-mind healthy choice, it’s okay! You’re human and did what you thought was best at the time.  Love yourself and move on.
  
  And finally…
  
  
• Focus on this list of anti-inflammatory foods:
  • Any and all fruits & veggies
  • Lean proteins like fish, legumes, beans, and seafood
  • Healthy, monounsaturated fats like avocados and olive oil
  • Whole grains like whole wheat, oatmeal, quinoa, or brown rice
  • Green tea or matcha
  • Probiotic-rich drinks like kombucha and kefir

Did you learn something new about nutrition + depression? Let us know your fave in the comments!

The arrival and spread of COVID-19 throughout the globe has shown just how important it is to have a healthy immune system.  A strong immune response is especially crucial for people with depression because long-term stress and depression have been shown to seriously impact the immune system over time.  

The crazy thing about depression is that it doesn't just weaken the immune system, it can also overactivate it!   While a weakened immune system can make it easier for you to get sick, an overactive immune response can lead to widespread inflammation and chronic disease - both of which can wreak havoc on your mental and physical health.

Here’s what you need to know about how depression impacts our immune system (and what to do about it!)

Depression is linked with a decrease in your immune cells 
According to this study, depressive symptoms and related stress are linked to increased levels of a hormone called CRH (corticotrophin-releasing hormone).  Increased CRH causes a decrease in certain types of white blood cells, which are important in fighting off outside invaders like bacteria and viruses. 
The bottom line: Fewer white blood cells = decreased ability to fight off infections = you get sick, easier!

Depression is linked with immune system over-activation and inflammation
New evidence suggests that depression is an inflammatory disease.  But what does this actually mean?

Simply put, inflammation occurs when your immune system attacks things it thinks are trying to harm the body.  The immune system sends a signal to create inflammation, which brings extra nutrients, blood flow, and white blood cells in an effort to heal the area.  A visible example of healing inflammation is an ankle sprain - you injure yourself > your body sends blood, nutrients, and healing cells to the ankle > your ankle swells up and gets hot to protect and heal the damaged tissue.

Inflammation becomes a problem when there is too much inflammation for too long.  The inflammation starts to spread to healthy tissues throughout the body, which can lead to disease down the road.

This is exactly what happens with long-term depression.  We’re now learning that depression is linked with long-term, low level inflammation.  This kind of inflammation over time can be harmful for the body and result in chronic conditions like heart disease, autoimmune disorders, and cancer.

So, the million dollar question: what can you do TODAY to boost your immune system and keep you healthy?

Since depression is linked to a weaker immune system, it’s important you do everything possible to keep it strong.  Fortunately, the best ways to boost your immune system are also the best ways to boost your mood and keep your depression at bay!  
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Here are my must-do tips for a strong immune system:

• Exercise: Exercise has been shown to help the immune system find and deal with invaders in the short term, and can slow down the decline of the immune system as we age.  Experts recommend at least 150 minutes of moderate exercise every week to keep all of your systems in tip top shape (think: walking, biking, or jogging).  Contrary to popular belief, vigorous or intense exercise is also okay (as long as you’re cleared by your doctor) and doesn’t actually dampen your immune response. 
  
  
• Eat healthy, anti-inflammatory foods: Poor nutrition is linked to weakened immune systems and delayed healing times.  Keep yours running on all cylinders by filling your plate with lean proteins like fish, eggs, or tofu, fresh fruits and veggies, and fiber-dense foods.  Do your best to steer away from foods that cause inflammation in the body including fast food, processed meats, or refined sugars and carbohydrates.  Remember: Depression is an inflammatory disease, so the less inflammation you create with your diet - the better!
  
  
• Minimize stress: As mentioned above, stress can weaken our immune systems and worsen our depression!  Keeping stress to a minimum is essential to staying healthy, and it all starts with our thoughts.  If you don’t have a solid stress-reduction practice, click here to get started.
  
  
• Get enough sleep: Skimping on sleep has been shown to weaken your immune system and make you more likely to get sick.  Aim to get at least eight to nine hours of sleep a night to keep your immune system healthy.  If you can’t sleep that long, sneak in extra shut-eye with naps.  Two 30 minute naps per day (one in the morning, one at night) has shown to help decrease stress and prevent the negative effects of sleep loss on the immune system.
  
  
• Don’t smoke cigarettes: Cigarette smoke contains carbon monoxide, which replaces oxygen in your blood cells.  This means that not enough oxygen to get to your organs and tissues, making it much harder for the immune system to work properly.  
  
  
• Protect yourself: The best way to prevent disease is to not get sick in the first place!  Since depression may make us more susceptible to bacteria and viruses, it’s important that we use common sense to protect ourselves and others.  Wash your hands or use hand sanitizer frequently throughout the day.  Wear a mask and stay at least 6 feet away from people in public.  Misinformation has caused a lot of controversy around these tips, but decades of history and research have told us that these are the best ways to prevent the spread of viruses like COVID-19!

Your immune system is the #1 defense you have against fighting disease.  Depression may weaken the immune system, but you have the power to fight back!  Need a little support? Book a Discovery Call with me today and find out how we can hack your health and wellness so you can feel like yourself again!

It’s been quite the wait but it’s finally here! The 21-Day Negative Thought Detox course is finally available for purchase!  Read on to learn how all about the Negative Thought Detox - and how it can impact your life!

So what is the 21-Day Negative Thought Detox?  

The 21-Day Negative Thought Detox is an email course delivered straight to your inbox!  It’s designed to help you ditch the depressive, negative outlook for more accurate, constructive, and positive thoughts that help you create a life you love with confidence.

The Negative Thought Detox (NTD) is chock full of valuable information, including 21 days of lessons, journal prompts, videos, meditations, and more!
But here’s the kicker: each day’s lesson can be completed in 20 minutes or less!  That means you get super powerful transformations every day - without having to sacrifice any other area of your life.

What can you expect to learn with the NTD?

• How depression sets you up for repetitive, negative thinking - and what you can do about it.
• Ways to identify the source of your negative thoughts (Hint: they’re not always from you!)
• How to treat yourself with compassion while reducing guilt, shame, and insecurity.
• Valuable strategies to clear out the clutter in your mind and make space for positivity and confidence.
• Tips to modifying your thoughts into ones that are more accurate and constructive – without beating yourself up or setting off your bullshit meter.
• How to do all of this (and more) in less than 20 minutes per day!
  
  

The thing is - the Negative Thought Detox isn’t right for everyone. It’s designed specifically for women who are sick of letting their negative, depressive inner voice hold them back and are ready to step out and shine.

​So ask yourself…
Are you ready?

Are you ready to take control of the repetitive, pessimistic, depressing thoughts in your head?
Are you ready to ditch the draining negativity for more energy and better sleep?
Are you ready to boost your confidence and self-esteem?
Are you ready to increase your motivation and ability to achieve your goals?
Are you ready to squash your stress and constant, obsessive worrying?

If you answered yes to any or all of these questions, then the NTD is the perfect tool for you to start taking control of your negative thoughts!  Click here to learn more and to enroll in the course.

Psst... for a limited time, I’ll be offering a bonus coaching package to help you boost your positive thinking power!  Meet with me at the end of each week (3 sessions total) to review the week’s lessons and tailor them specifically to your life.  Oh, and did I mention it’s 45% off my normal coaching price? But ya gotta hurry - this offer won’t last!

Can you relate to this scenario?

You wake up - and you feel pretty good! You’re excited because you finally have energy to do all the things you’ve been too depressed to do (yay!) and decide to get stuff done, son.

Flash forward a few hours later and you’ve run errands, answered client emails, done laundry, cleaned the house, paid bills, caught up with friends and family….and you’re absolutely wrecked.  You’ve exhausted yourself so much that you didn’t even get to enjoy your day.  Heck, you can’t even enjoy the rest of the week because you burned yourself out so much!  Sound familiar?

Unfortunately, I hear about this cycle all too often.  I’ve even lived it myself!  For some of my clients (at least until they met me!) it got so bad that they started to dread their good days because they knew they would have to pay for them later down the road.  

The good news? You don’t have to live like that! 

So what can you do to enjoy the hell out of your good days while preserving your mood and energy for the days ahead? Read on to learn more!
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• Don’t worry about getting everything done in one day:
  It may feel like it, but this won’t be your only good day!  Consider this your official permission to not get every single thing done.  Pick a couple of priority tasks and allow yourself to stop if you start running out of steam.  Remember - the more you guard your energy, the more you’ll have left over for another day!
  
  
• Include things that recharge your energy:
  It’s tempting to want to tackle your entire to-do list on days when you’re feeling your best.  However, running from task to task without taking some time for yourself is a recipe for burnout.  Including a few things that recharge your batteries (think: meditation, a brisk walk, journaling, etc.) will help space out your tasks and prevent an energy crash at the end of the day.
  
  
• Check in with yourself throughout the day:
  Sometimes we can get so distracted by what we’re doing that we forget to check in with ourselves and our energy levels!  An easy way to do this is to rate your energy level on scale of 1 (I need a friggin' nap) to 10 (I’m bouncing off the walls!).  When your energy dips below a 5, it’s time to take a break and recharge before moving on to the next thing.
  
  
• Outsource, outsource, outsource:
  Here’s another reality check - not everything on your to-do list has to be done by you!  Consider hiring others to do the tasks you dread or that really drain your energy.  Protecting your mental health is a top priority - if you have to spend a little bit of money to make that happen, then it’s money well spent!  (Tip: a great resource for this is TaskRabbit - you can hire someone to do almost anything!)
  
  
• Don’t forget about your thoughts:
  Repetitive, negative thoughts drain your energy.  While you’re focused on getting things done, don’t forget to tune into your inner voice.  Is she being nice to you and supporting your goals today? Or is she beating you up for not getting more done?  If it’s the latter, it’s time to start keeping those thoughts in check! (Psst - my upcoming 21-Day Negative Thought Detox helps you do just that - in less than 20 minutes per day! Sign up for the waitlist here.)
  
  

It’s important to enjoy the hell out of your good days! Incorporating the above strategies will allow you to do just that, while leaving some energy left over for you to enjoy tomorrow too!

How do you make sure you don't burn yourself out? Let us know in the comments below!

Depression can majorly screw with your sleep patterns and energy levels (for more info, check out this and this blog post).  For my clients, this often shows up as difficulty getting up and out of bed in the morning.  I find that most of my clients fall into at least one of the following three categories:

1. They’re tossing and turning until the wee hours of the morning.  By the time that alarm clock goes off, they’ve only gotten a few hours of sleep!
2. They’re dreading their day, whether it’s going to a job they hate or dealing with another day of emotional pain.
3. They wake up feeling depressed and lack the motivation to get out of bed.

In all three of these scenarios, depression is messing with their energy levels - but in completely different ways!

Regardless of what’s keeping you in bed, the following tried-and-true strategies will get you feeling better and up and at ‘em in no time!

[Click here to watch my video - 3 TIPS TO HELP YOU GET OUT OF BED WHEN YOU’RE DEPRESSED]

• Step 1: Let go of the guilt (and the shoulds!)
  Feeling guilty for staying in bed is going to make you stay in bed even longer.  Here’s why: Negative thoughts and feelings, like guilt, drain our energy by taking up our attention and our brain power.  Thoughts like “I should be doing so much more right now” aren’t constructive because they make us feel crappy and guilty.  And when we feel crappy and guilty, we have less energy and self-confidence to take action.  This is why I always say guilt is a useless emotion.
  
  
• Step 2: Interrupt the negative thought cycle by clearing your mind
  So you know guilty thoughts don’t do anything for you - but how do you turn them off?  The best and quickest way to change your thoughts is to first create space in your brain for new possibilities.  This is done by doing anything that gets you out of your head - pleasure reading, going for a walk, taking a shower, etc.  My favorite way, however, is with breath work because it’s easy and you can do it even if you can’t get up quite yet.  Check out this video of my favorite breathwork technique here.
  
  
• Step 3: Try some pump-up jams 
  It’s tempting to want to listen to sad songs when you’re feeling depressed.  While sad songs can be comforting, happy, upbeat songs can boost your mood and energy levels even if you listen to them from your bed.  Check out my Uplifter playlist on Spotify here that includes all the songs you need to get you moving in the morning. (Psst...I highly recommend starting with “Bad Girls” by Donna Summer!)
  
  
• ​Step 4: Narrate your steps
  If the above tips didn’t work for you - don’t worry! Not everything will work on the first try.  Narrating my steps is a technique I came up with when I was having a really hard time getting out of bed during the worst depressive episode of my life in 2017.  Essentially, narrating your steps is talking yourself through each and every step required to complete a task.  In the get out of bed example, I would say the following out loud to myself:
  • “Okay Julia, take the covers down.” Once I’m able to do that, I move onto the next step.
  • “Now, swing your legs off the bed.” And I wait until I can.
  • “Okay, now sit up.” And then…
  • "Alright, Julia, now stand up.” And I take all the time I need to stand.
    By breaking the task down into smaller steps, it makes getting up out of bed much more doable.  Plus, saying the steps out loud makes your brain pay more attention because it engages multiple senses.
    
    
• Step 5: Reach out to a loved one
  It’s important that we try some strategies on our own before immediately reaching out to others.  Why?  Because it cultivates self-reliance and a feeling of self-esteem when you’re able to do it yourself.  Also, sometimes our loved ones don’t know what to say and can accidentally say things to us that make us feel worse or make it even harder to get out of bed.  That being said, if you’ve been unsuccessful with the above strategies, it may be beneficial to reach out to someone you trust who can give you a different perspective.  Tip: When you reach out, be sure to tell that person what you need so they can best support you!

What to do if you still can’t get out of bed:
Say you tried all of the above strategies but you still can’t get out of bed - now what?

I am about to say something that most mental health coaches will never say:

If you try and try and try and still can’t get out of bed - then stay in bed.

There is nothing wrong about being in bed.  You’re not hurting yourself or anyone else.  You’re not “behind” or “lazy” or “gross” any of the other awful things you could come up with to say about yourself.

You’re in bed because your mind and body need you to be.  You may need extra rest, you may need to be away from stimulation, you may need to feel comforted in your favorite sheets.  Whatever the need, the best thing you can do for yourself is honor that need, without self-judgment.  As long as you come from a place of self love and compassion, your body and mind will get up when they’re ready.  There’s no need to put pressure on healing.

If this is something you’re struggling with - don’t go alone!  I am now offering FREE 45 minute discovery sessions to a limited number of new clients!  Book yours here.

The world feels crazy right now.  Between a global pandemic, worldwide protests, and murder hornets (seriously, wtf?!), the first half of 2020 has proven to be a rough one.  It’s important to stay informed, but sometimes the news can make us feel anxious, hopeless, and afraid for the future.  However, sticking our heads in the sand and ignoring all news can make us feel even more anxious because we don’t know what’s happening around us.  Here are some tips to stay informed without feeling overwhelmed.

• Sign up for a daily news e-mail  
  I’m personally a fan of The Skimm, which sends an e-mail newsletter to my inbox Monday through Friday summing up the big news from around the globe.  I love that they include not only what’s happening but what supporters and critics say about it.  Plus, they always end the e-mail with something to put a smile on my face, like yesterday’s video of a coyote playing golf. 
  
  
• Turn off commentary and opinion 
  Thanks to 24-hour news networks like MSNBC and Fox News, a majority of “news” is just one person’s opinion about what’s happening.  This prevents you from forming your own opinions and can drown out the actual facts of the situation.  Instead, turn off the tv pick up a newspaper (or log onto their website), where the top of the article will make it clear if it’s an opinion piece.
  
  
• Avoid the comment section
  Speaking of opinion, everyone’s got one in the comment section of an article.  Scrolling through uninformed and often heated opinions can turn your anxiety up high without providing any real information or value.  Do yourself a favor and skip the comment section – your blood pressure will thank you.
  
  
• Purge your notifications
  In 2019, the average US smartphone received 46 notifications per day.  That’s a lot of apps vying for your attention and interrupting your daily life.  News apps in particular can cause stress if you’re not prepared to process the information you receive at that moment.  Do yourself a favor and edit your notifications to only include apps that deliver crucial, time-sensitive information like phone calls, messages, and texts.
  
  
• Take a detox day or two 
  Speaking of notifications, a study out of Carnegie Mellon University found that putting your phone on “do not disturb” mode for 24 hours resulted in improved concentration and reduced stress levels.  If you’re afraid of missing important calls, schedule your detox day for a weekend (to avoid work hours) and tell your loved ones you’re taking a day off and may take longer to get back to them. 
  
  
• Look for the good news
  The human brain is wired to focus on the negative and our news sources do the same.  Remind yourself that there is still good in the world by visiting good news sources like Tanks Good News and The Good News Network.  Better yet, set one of these sites as your home page so you can see the good before being flooded with the bad.
  
  
• DO SOMETHING
  The news often makes us feel hopeless because things seem so bad that we couldn’t possibly make a difference.  This is completely false! There is always something you can do to help such as donating, protesting, or having conversations with family and friends.  Once I started speaking up for the Black Lives Matter movement, I immediately felt less overwhelmed because I was helping create change. 
  P.S. If you’re white and don’t know where to start in this movement, check out this article from Medium. 

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Now more than ever, it’s important we stay informed and aware of the world around us.  However, nothing is worth sacrificing our mental health over.  By taking these steps to filter out less-than-newsworthy information, you’ll improve your knowledge of the facts while protecting your energy and your sanity.  And couldn’t the world use a little more sanity right now?

P.S. Still feeling overwhelmed? Start with your thoughts! Learn more about my 21-Day Negative Thought Detox here.
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Black lives matter. Black bodies matter.  That means black mental health has to matter, too.
 
Black people in America are disproportionately affected by mental health issues and poor access to psychological treatment.  Research shows that historical adversity such as slavery, sharecropping, racial violence, and race-based exclusion from social services (think healthcare and education) results in a lower socioeconomic status.  Low socioeconomic status, as I also discussed in this post, increases the risk for poor mental health.  Put this on top of centuries of racial oppression and inequality and you have a perfect storm for a mental health crisis.
 
Current protests, while necessary, can also leave our black brothers feeling more anxious, hopeless, and on edge.  As a result, black mental health is as an important as ever.  Here are some ways non-BIPOC allies can help:
 

• Educate Yourself: It is not the responsibility of black people to educate others on the racial injustice and inequality in America.  Instead, it is your responsibility to educate yourself.  Search out books, articles, and documentaries on the subject.  This article is a great place to start.   

 

• Donate to organizations that support black mental health: Unfortunately, a majority of mental health charities are still led by and focused on white mental health.  Here are some organizations that specifically focus on the mental health of the black community:
  
  
  • Boris Lawrence Henson Foundation: provides free virtual therapy for black people of low socioeconomic status
  • The Loveland Foundation: their therapy fund provides free therapy sessions for black women and girls
  • The Siwe Project: promotes mental health awareness throughout the global black community to encourage more people to seek treatment
  • Ourselves Black: strives to provide relevant, current, engaging mental health content and stories specifically routed in communities of color
  • Therapy for Black Girls: aims to grow and sustain an engaged community focused on the mental health needs of black women and girls
• Have Tough Conversations: Educate your friends and family about racial injustice in person and online.  Discuss the increased risk of and barriers to treatment for mental health disorders in the black community.  Encourage your friend and family to speak up and support black mental health causes.  The world will never change without difficult dialogue.

 
Obviously, this is a less-than exhaustive list - but it’s a start.  I encourage you to share your own resources in the comments below so we can all support this cause.  Together, and only together, can we help improve the lives and mental health of the black community in America. 
 

We all know exercise is good for us, especially for those of us living with depression.  Study after study after study has shown the mood-boosting and anti-depressive effects of exercise.  But what about using exercise for another purpose – boosting energy and beating fatigue?
 
For many, exercise as an energy-booster seems counterintuitive.  After all, exercise actually requires energy (in the form of calories) and too much exercise can leave us drained and exhausted (more on that later).  First, let’s take a look at how exercise can improve overall energy, both in the short-term and the long-term.

• Increased neurotransmitter production 
  Neurotransmitters are molecules that send signals between brain cells and include substances like dopamine, endorphins, and serotonin.  Exercise increases the production of neurotransmitters in the brain, leading to effects like improved mood, increased energy, and reduced stress.

 

• Increased blood flow to the brain 
  Exercise increases your heart rate, which increases the amount of blood that’s pumped all over your body, including your brain.  Greater blood flow means more oxygen to the brain, improving your concentration, focus, and energy.
  (Fun fact: Yawning is another way your body tries to increase oxygen to the brain when you’re tired!)

 

• Improved ability to sleep
  People with depression have a screwed-up relationship with sleep, so anything that can help us get some extra Zs is crucial.  Experts don’t know exactly how exercise helps us get more sleep, but we know it can increase the slow-wave, or deep sleep we get at night.
  (P.S. If you haven’t already, click here to pick up my FREE Sleep Kit for women entrepreneurs with depression – you won’t be disappointed!)

 

• Increased stamina over time 
  Regular exercise increases the efficiency of your body, so it uses less resources and energy for the same activities over time.  This allows you to perform your daily activities with less fatigue and more overall energy.

 
However, getting enough exercise when you have depression can be difficult because of fatigue and low energy. 
 
The good news? You don’t have to get that much to see an energy bump!
 
Research shows that a brisk, 10 to 15-minute walk is actually the most effective form of exercise to see an immediate, significant boost in energy.  Longer and higher-intensity workouts can also build energy over time but may tire you out initially because you worked so hard. 
 
My best advice? Start with short, low intensity workouts (think a 5-minute walk around the block), and slowly build up over time to avoid injury and fatigue.  Having trouble getting started? Click here to book a free discovery session with me and let's get it done together!
 
What’s your biggest challenge when it comes to energy and exercise? Let me know in the comments!

Note: I research all of my blog posts extensively and provide only scientifically backed information.  Please e-mail here if you find any errors or discrepancies in this post and I will be sure to make any warranted changes.  Thank you!