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Read this if You Have Trouble Sticking to Healthy Habits

8/11/2020

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“I’ve tried some stuff, I just can’t seem to stick to anything.”

I hear this, or some version of this, whenever I talk to someone new about her struggles with depression.  In particular, her struggles with taking care of her health and wellbeing during - and in between - times of depression.

Most of the women I talk to know, or at least have some basic understanding, of the importance of taking care of themselves.  They know that eating well, exercising, and reducing stress can help improve their mood and prevent depressive episodes.  And thanks to social media, women are bombarded with more messages about the importance of “self care” than ever before.

However, even though women are constantly being told they should engage in “self care,” they often get zero guidance on how to actually get started - and stick to - a self care routine.

Through years of living with depression and coaching others with depression, I’ve learned the most important things you need to know to stick to a self-care routine:

  1. Mold your self-care to your mood and energy
    You may not be able to do your favorite high-energy activities on lower-energy days.  Have a few go-to self care activities that you like for all energy levels, like a favorite restorative yoga video or meditation recording for low energy days and a favorite running route for higher energy days.

  2. Choose doable habits that you like
    Don’t set out to change every single thing at once - it’s not sustainable.  Instead, pick one or two small habits to introduce into your routine, and then take more on once those have become second nature. Oh, and please don’t choose things you hate.  Healthy habits should be enjoyable and feel good.

  3. Prioritize your mental health
    We all have the same number of minutes in the day.  In order to be successful, you have to dedicate some of them for yourself.  If your schedule is jam-packed, schedule your self-care activities in advance and make them non-negotiable.  Remember, if you’re not taking good care of yourself, you can’t take care of anything else.

  4. Believe in the process
    For a habit to stick, you have to believe that you can make it stick - at least some of the time.  Depression makes it hard to be sunshine and roses all the time, but try to stay hopeful and optimistic in your ability to improve your health and your mood with small steps.

  5. Enlist support
    It’s difficult to make all of these changes, especially when your mood tends to fluctuate.  That’s why it’s so important to find people you can rely on to keep you grounded and support you through your lower times.  I also recommend finding a community of women with depression who have the same goals you do.  If you're looking to start treating yourself better and stay more consistent with your self care, my group is a great place to start.  Click here to join us - we'd love to have you!

  6. Stay compassionate
    The most important part of caring for yourself is staying compassionate and loving towards yourself, no matter what.  Even if you screw up, even if you have a bad day, even if you never get out of bed - be as understanding and loving towards yourself as you would be for a friend.  And then, when you’re ready, from a place of love, get up and try, try again.

Taking care of yourself can be the most powerful ways to boost your mood and keep depression at bay.  However, it can be hard to stick to healthy habits, especially when you live with the ups and downs of chronic depression.  Learning how to implement these tips can go a long way in helping you stick to healthy habits and feeling better, faster.

If you're still feeling stuck - you're in luck! I'm currently offering a FREE self-care audit where I take a look at your current self-care routine and identify exactly what's holding you back from feeling less than your best.  Click here for more information.

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Depression + Nutrition: Eating for Your Mental Health

8/4/2020

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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!

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Depression + the Immune System: What You Need to Know to Stay Healthy

7/28/2020

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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!
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Finally! The 21-Day Negative Thought Detox is HERE!

7/14/2020

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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!
Click Here to Access the Negative Thought Detox!
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How to Overcome Negative Thoughts in 3 Steps

7/7/2020

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If you’ve been following me for a while, you know that I talk about negative thoughts a lot.  And there are basically 2 reasons for that: 1) repetitive, obsessive negative thinking can be one of the most crippling symptoms of depression and 2) our lives are shaped by the way we talk to ourselves.

If our thoughts are full of self-doubt and self-deprecation, we’re not going to feel empowered to make changes in our lives.  We’re going to feel stuck, frustrated, and unhappy, which can lead to more negative thoughts about ourselves and our situation.

So how can we stop this vicious cycle of negativity?  And once we do, how can we adopt a more positive outlook to help us meet our goals?  Read on to discover my 3 steps to taking control of your negative thoughts - and my tool for implementing this into your life for the long haul.

Step 1: Notice the stories you’re telling yourself

Sounds easy right? Not always! 

Negative thoughts can often lurk in the background without you even being aware of them.  This is especially true for long-held beliefs because your mind is used to them being there - and may have trouble letting them go.

If you’re having trouble tuning into your thoughts, start with your feelings.  If you start feeling anxious, sad, nervous, or guilty all of a sudden, you’re probably having a negative thought that you’re unaware of.  Sit with the feeling (or better yet, journal it out) and see what negative beliefs or thoughts come up for you - no censoring!

Step 2: Clear your mind

Once you notice you’re having a negative thought and are able to identify it, you need to give your mind some space.  

Do not skip this step! 

So often, people want to go straight to the sexy part of modifying the negative thought, but it’s important to give your mind some space first.  Why? Because you need to create room for alternative thoughts.  When you’re stuck in a negative thought cycle, there is little room for interpretation or other viewpoints.  By taking some time to clear your head, you allow yourself to operate from a relaxed mind that is much more open to possibilities than a stressed-out mind.

Some ideas of mind-clearing techniques include:

  • Drawing/doodling
  • Dancing to music
  • Exercising
  • Meditation
  • Mindfulness
  • Breathwork

Step 3: Modify the thought to be more positive (and true!)

Reframing your thoughts is not just taking negative thoughts and flipping them positive.  

Keep in mind that your head has been running on negative thoughts for a long time, and may initially be resistant to any changes that seem “unrealistic.”

Instead, in order to modify a negative thought, you must first debunk it.  Once you’ve discovered the truth - or lack thereof - behind the thought, you can modify it to be more helpful and positive.  Here are the best ways to get started:
  • Look for absolutist words like: always, never, forever, everybody, noone, etc.  Absolutist thoughts are black-and-white thoughts and leave little for interpretation.  Is there another thought that is more true than your absolutist thought?
  • Ask yourself: If this thought were to come true, what would be the worst case scenario? This will help you find any fear lingering beneath the surface.
  • Think about the results you will get by believing that thought.  Is that negative thought helping you live the life you want? Or is it holding you back?  Try to come up with a thought that does help you create your ideal life.

Of course, this blog post is just an introduction to the topic of addressing negative thoughts.  Overcoming negative thoughts for the long-haul is truly a daily practice and takes time - but the results are so so worth it!
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If you’re looking to jumpstart your positive thinking practice, check out my 21-Day Negative Thought Detox!  Get 21 value-packed days of lessons and action steps - delivered straight to your inbox every single day!  Click here for more info!

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When You're Clinically Depressed, LIfe Becomes a Paradox

6/26/2020

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Depression is an asshole. There, I said it. Thank you for your time.

Okay, so maybe this isn’t a profound statement. Anybody who has ever been afflicted by or close to somebody with depression knows that it’s awful and can ruin your life. And not just because it makes you sad sometimes or forces you to cry in the bathroom at work for no reason or fastens you into the same set of pajamas for three days straight. Depression is an asshole because it is inherently contradictory. This is the foundation for my theory of The Depression Paradoxes.

Paradox 1: You’re Numb Despite “Having It All”

Clinical depression has no rhyme or reason to it. Unlike grief or situational depression, which can be linked to a single problem or event, clinical depression often pops right out the blue clear sky. As a result, things can often be going pretty well for you but, out of nowhere, you start to feel absolutely miserable. For someone with depression, this can be even worse than your entire life falling apart, because then at least you would have an explanation for your sadness. Not having a “reason” to be upset about something makes the voices in your head that much more cutting. “You just got a promotion, you ungrateful jerk! Why are you blubbering in the shower?” or “You’re on a yacht in the middle of Caribbean, sipping champagne with Joseph Gordon-Levitt, and you can’t smile for one. friggin. second?!” (Anybody else have that fantasy? Just me?)

So hopefully this explanation makes it easy to understand why a common piece of advice spewed by everyone ranging from Instagram yogis to Dr. Phil doesn’t often work for people living with depression. You can hear a choir of soothing New Age-y voices crooning it now: Practice Gratitude. Now don’t get me wrong, I am all for not being a greedy prick and being thankful for what you have. And gratitude is an amazing and powerful tool for those not in the middle of a depressive episode. But for someone agonizing in their own personal hell for no reason other than shitty neurotransmission, counting blessings can be a rough reminder of the fact that they are still suffering despite all they have been given. Even more, for someone with the messed-up thought patterns characteristic of mental health disorders, this can quickly feed into the cycle of negative self-talk and depression.

Paradox 2: Exercise Is Supposed To Make You Happy, But You Can’t Even Get Out Of Bed

I, like many of my fellow mental health warriors, have googled the phrase “how to fight depression” or some variation of that more times than Kanye West has googled “Kanye West.” (Mom, if you’re reading this, that’s a lot of times.) What pops up are several different blog posts listing the same strategies tested by time and scientific evidence: exercising, eating well, socializing, and looking on the sunny side of life! And, of course, all of those things are wonderful suggestions for people with or without a mental health disorder.

However, to quote Carrie Underwood, “There’s just one little problem…” Depression makes those things pretty much impossible, especially when you’re knee-deep in self-doubt, fatigue, and crying spells.

Before you yell at me, I am a lifelong student of the sciences, with degrees in Nutritional Sciences and Physical Therapy. I am a big proponent of healthy living, both mentally and physically. Professionally, I have seen the positive impact of appropriate exercise, solid nutrition, and social interaction on people with mental and physical disorders. Personally, however, I have seen just how difficult it is to follow this advice when you can barely get out of bed in the morning. I, a physical therapist and normally an avid exerciser, had an entire three (okay, six) month span where I did not exercise a single minute. I used all of my social, physical, and mental energy just getting myself to, through, and from work. By the time I got home, I could barely keep it together enough to binge on Triscuits and The Office before crying myself to sleep at the thought of waking up and having to do it all over again. And what made it even worse was knowing that I should be exercising, I should be meeting up with friends, I should eat a goddamn vegetable once in a while. (Translation in my brain: I am definitely a waste of a human and probably do not deserve be living on this planet anymore.)
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Don’t get it twisted—it is not my intention for these paradoxes to function as excuses or reasons not to engage in methods proven for battling depression. It’s just that these practices require two things that are often lacking in the depressed mind: energy and motivation. The point of this is to 1) explain why depression is a total jerk and 2) provide compassion and understanding of how depression operates for those coping with the disease as well as those living on the outside trying to empathize.

It is only by identifying and demystifying these paradoxes that we can begin to address and modify our treatment strategies to make room for hope and healing in the depressed mind.

Note: This post was originally published at ThoughtCatalog.com, with some modifications.  See the original post here.
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How to Enjoy your "Good" Days - Without Paying For it Later

6/22/2020

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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!
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What To Do When Depression Has you Stuck in Bed

6/15/2020

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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.

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    Exercising to Beat Fatigue - Here's what You Need to Know

    6/2/2020

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    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!

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      10 Proven Caffeine-Free Energy Boosts

      5/26/2020

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      We’ve all been there.  It’s 3 PM, you have one more project before you can wrap up the day, but you’re exhausted.  You want to grab a cup of coffee, but you know you’ll either crash super hard or be up all night drinking caffeine this late.  Now what?!
       
      Everybody struggles with low energy from time to time, but it can hit those of us living with depression especially hard.  Between our screwed-up sleep patterns, negative thought loops, and ever-changing moods, we may be more likely to reach for a mid-day energy boost than most. 

      Instead of reaching for that caffeinated energy drink that will make you crash and leave you even more irritable, try some of these natural, scientifically proven energy boosters:

      • Exercise:
        • How it works: Exercise increases blood and oxygen flow to the brain, boosting brainpower and overall energy levels.  Plus, exercise can increase production of endorphins, which are overall feel-good hormones.
        • Try this:  Take a 10-minute walk around your neighborhood, aiming to moderately increase your heart and breathing rate.

      • Breathwork
        • How it works: Like exercise, breathwork increases the oxygen flow into the brain, increasing energy and clarity of thought.
        • Try this: My 2-minute diaphragmatic breathing video

      • Sunlight
        • How it works: Sunlight improves your sleep/wake cycle and boosts vitamin D production, which can improve muscle function, mood, and energy. (Source) 
        • Try this: Stand or sit outside in the sun for 15 to 20 minutes.  New research shows that the sunlight is most effective when it comes in through your eyes, so keep those sunglasses off! 

      • Meditation 
        • How it works: Mindfulness focuses your mind on one talk, stopping the repetitive, negative thoughts that can keep us drained and unmotivated.  Pairing meditation with yoga can double the effects by increasing endorphins and oxygen flow to the brain. (Source)
        • Try this: This awesome 30 minute law of attraction meditation to help you focus in on your goals.
      • Music
        • How it works: Your favorite pump-up music can stimulate your brain and improve your mood, making you feel more energetic.  Plus, it can motivate you to dance and move, which increases that oxygen to the brain.
        • Try this: My Uplifter playlist on Spotify!  

      • Eat
        • How it works: Food is the source of energy for all humans.  Choosing a snack with a low glycemic index (aka foods low in refined sugars or carbohydrates) can improve your energy without the sugar crash an hour later.
        • Try this: Put down the chips and soda and try a snack like nuts, eggs, veggies, or meat. 

      • Essential Oils
        • How it works: Some essential oils, including lemon, rosemary, spearmint, peppermint, and sweet orange, have been shown to reduce fatigue, boost brain power and focus, and improve your mood.
        • Try this: Put a drop or two of an essential oil on your palm.  Rub your hands together quickly for 5 seconds, then cup your hands over your nose and breathe for 30 seconds.

      • Good Posture
        • How it works: Your posture affects your mood, thoughts, and emotions.  Standing up straight conveys to ourselves and others that we are confident and energetic. (Source)
        • Try this: Take a break and stand with your back against a wall.  Try to stand up tall so the back of your head, mid-back, and tailbone touch the wall.  Stay here for 1 minute then try to maintain this posture once you go back to work!

      • Power Naps
        • How it works: A quick, 20-minute nap has been shown to boost alertness and physical performance.  It can also reduce irritability and improve your mood. (Source)
        • Try this: Lie down in a dark room without any interruptions.  Aim for 20 minutes if you’re looking to improve your attention and 90 minutes if you need help with problem solving.  Be sure to set an alarm so you don’t oversleep!

      • Laugh
        • How it works: Just like exercise, laughter releases endorphins which boost our energy and mood.
        • Try this: Watch one or two funny videos.  Be sure to set a timer so you don’t find yourself in a YouTube rabbit hole.  Don’t know where to start? Watch this.

      What are your favorite energy boosters? 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!

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