Category Archives: Mental Health

How To Know When It’s Time To Move On

I think everyone has been in a situation where they realized that things just aren’t working.  But how do you know when it’s time to move on?  What if the thing, or person, you feel like you may need to move on from is a significant part of your life?  What if what you’re feeling is because of other circumstances in your life but you’re just projecting your frustrations onto something or someone else.  You don’t want to make a mistake that you can’t fix again.  You need to figure out how to know when it’s time to move on.

How To Know When It’s Time To Move On

Here are a few things that may be clues that it is actually time to move on.

  1. You’re not happy.

We all have bad days where we feel unhappy but if you find yourself feeling unhappy more often than not it’s time to take a closer look.  Are you unhappy the majority of the time?  If so, that’s a clear signal that you need to change or leave the situation.  Keep in mind that you can’t necessarily change things.  If you realize you can’t change the situation and that makes you unhappy, it’s time to move on.

  1. You’ve stopped pursuing the things you love.

When you’re unhappy with a major part of your life it’s really hard to get passionate about anything.  If you find that the things that once excited you no longer do, it may mean the situation you’re in has become toxic.

  1. You find yourself wishing things would change.

If you’re daydreaming about how much better things would be if they changed but you can’t make the change happen it’s time to move on.  Life isn’t meant to be spent daydreaming about how great it could be.  If you feel that you can’t actively go after what you want because of your situation, it may be time to move on.

  1. You’ve done all you can to make things better and it hasn’t worked.

If you’ve tried everything you can to change the situation and nothing has worked it’s a clear sign that nothing ever will change.  You need to feel truly happy in order for a situation to be healthy.  If you’ve tried everything and you’ve been completely honest with the people involved about how you feel and it’s still not changing, it never will.  Don’t stay stuck in something that makes you unhappy.

  1. You’re burnt out.

If you feel emotionally and physically exhausted and it’s been going on for a while you’re probably burnt out.  Burnout happens when you feel a lack of control.  You’re overloaded with responsibilities that you’re not being fairly recognized and/or rewarded for.  You’ll also feel like your values are conflicted.  If this sounds familiar make your voice heard.  If the problem can’t be rectified, move on.

Making That Tough Decision

The decision to move on isn’t always easy.  Especially if you’ve invested a lot of time and effort into something.  The bottom line though is that you need to look after you and do what’s right for you.  Staying in a situation where you’re miserable is not only a disservice to you, it’s a disservice to those around you.  Take a long hard look at the issues and decide what you truly need.

Reasons to Exercise That Have Nothing To Do With Weight Loss

I think when most people think about exercising and eating right they’re motivated by weight related goals.  There is SO much more to it though.  I used to punish myself with exercise trying to drop weight.  My obsession with losing weight did nothing but make me miserable and frustrated.  Here are some reasons to exercise that have nothing to do with weight loss.

Here Are Your Reasons To Exercise That Have Nothing To Do With Weight Loss!

  1. Exercise fights depression.

When you exercise your body releases endorphins which make you feel good.  Just 30 minutes a day can make a world of difference.

  1. Helps you to deal with stress.

When you’re stressed about something go for a workout!  Working out is one of the fastest ways to clear cortisol, the stress hormone, out of your system.  Anytime I’m going through something stressful I use my workout as my little vacation from what ever’s bothering me.  Since cortisol is cleared from your system when you workout, you’ll feel calm and relaxed after your workout.

  1. It boosts creativity.

Got a report or paper due?  Maybe you’ve been put in charge of organizing a function and you just don’t know what to do.  Try going for a quick workout and just see how it gets the juices flowing.

  1. It helps people deal with their addictions.

Whether you’re addicted to sugar, cigarettes, alcohol or drugs it’s been shown that exercise can help.  Studies have shown that the endorphin rush released during exercise acts on the same neural pathways as addictive substances.

  1. Exercise saves you money!

You might think it’s too expensive to join a gym or invest in an at home program but if you compare it to the cost of being sick you’ll see that everyone can afford to exercise.  If your health deteriorates to a point where you need to spend a lot of time at the doctor’s and you have to take expensive medications in order to survive you’ll spend far more time and money than you ever would on exercise.

What Are You Waiting For?

These are just a few of the many reasons you should be exercising now.  Don’t let yourself get to a point where you become dependent on medications.  Don’t get to a point where you live in constant pain.  Start exercising regularly now so the future you can be happy and healthy.

Next article will be non-weight related reasons to eat healthy!

Why Hugs Are Awesome!

Are you a hugger?  I am!  I love a good hug and I’ll hug pretty much anyone who will let me.  Did you know that a hug can lower your blood pressure, ease your stress and even boosts your immune system?  Here’s why hugs are awesome:

  1. Lowers blood pressure.

When you give or receive a hug your body releases oxytocin which is the hormone that makes us feel all warm and fuzzy.  It promotes feelings of contentment and reduces anxiety and stress.

  1. Eases stress.

Hugging eases stress by reducing levels of circulating cortisol (the stress hormone) in the blood.

  1. Boosts your immune system.

Cortisol inhibits the immune system and hugging lowers cortisol so it actually has an effect on the immune system!  There was a study that was done with 400 healthy adults who were asked about their perceived social support.  They were interviewed over a course of 2 weeks and were asked about the frequency that they engaged in interpersonal conflict and if they received hugs that day.  The researchers then exposed all of them to the common cold virus to see what would happen.  They found that the people who engaged in less interpersonal conflict and received regular hugs had less or no cold symptoms as compared to the people who when through regular interpersonal conflicts and did not receive regular hugs.

  1. Increases bonding.

When you hug someone and your body releases oxytocin it increases the bond between you and the person you’re hugging.

  1. Relieves pain.

Another hormone that gets released when you hug someone is endorphins.  Endorphins relieve pain by blocking the pain pathways!  It also increases circulation to soft tissues which can help to soothe aches.

  1. Help to relieve depression.

Hugging increases the production of dopamine and serotonin in your brain.  Both dopamine and serotonin levels are low in people who are suffering with depression.  A simple hug can improve a person’s mood and even boost their self-esteem.

Go Hug Someone!

Any time you get the opportunity to hug someone do it!  I do!

How Overthinking Is Holding You Back

Overthinking is a normal thing, but it might be what’s holding you back.  When you overthink things you tend to not act on them and that leaves you stuck where you are.  If you constantly find yourself overthinking everything it’s time to get out of that habit and let yourself enjoy life.

Why Do We Overthink?

When you find yourself overthinking something it’s most likely because you lack confidence in your ability to do something so you think about all the negative possible outcomes.  You second guess yourself because you’re letting yourself believe that you’re not capable of being successful.

Worrying about every little detail will hold you back.  Overthinking is really just a habit and this habit can be broken with a bit of effort.

How To Stop Overthinking Everything

  1. Catch yourself when you start thinking too much about something and remind yourself that your thinking will not lead to any kind of insight or solution.

The only way to know what something will be like is to actually experience it.  Just thinking about it will not give you that experience.  The only way to know how something will turn out is to make a decision and act on it.

  1. Remind yourself that you can always change your path.

Rather than staying stuck because you’re afraid about how things might turn out, move bravely in the direction you want to go in knowing that you can always change your path.  If things start to go south all you have to do is re-evaluate and adjust your course accordingly.

  1. Force yourself to turn off your thoughts and just act.

Quiet that self-doubting voice in your head or better yet don’t even give it a chance to speak.  If you start to hear it, block it out and start doing what you need to do.  All you have to do is start but if you’re letting your self-doubting voice speak you’ll never start and you’ll stay stuck.

Stop Thinking And Start Living

How tragic would it be to have never realized your dream because you couldn’t stop thinking about all the possible negative outcomes?  Shut out that chatter in your head, decide what step you need to take right now and just take that step.  After you take that next step, take the next one and keep going.

Living In The Moment

In our busy world few of us really take the time to be in the present moment and really appreciate it.  Often people miss out on right now because they are too preoccupied with the past and what’s going to happen next.  Living in the moment is a skill that is very underrated.

Benefits Of Living In The Moment

It helps you deal with physical pain.

When you take the time to acknowledge the pain you’re feeling and explore it, it helps you to deal with it.  When you try to turn away from the pain this can lead to feelings of resentment and blame as well as other kinds of mental neediness.

It makes your workout seem easier.

When you think about your workout it might seem like a long grueling endeavor.  When you’re actually doing it all you’re doing is completing one thing at a time.  If you stay in the moment it’s always just one action that you are performing right now.  Keep your mind in that one moment and don’t worry about what’s coming up next and you’ll find you get through your workout a lot easier.

Big projects don’t seem as big.

When you have a big project to complete, thinking about it can make it seem impossible to you.  If you just choose to start at step one and commit to being totally present with each step before you know it the project is complete and you’ll wonder why you were so stressed out about it.

You eat less and enjoy more.

When you savor what you’re eating you’ll not only enjoy it more but you’ll actually eat less.  You’ll be more aware of when you’re satisfied rather than mindlessly going from bite to bite until everything’s gone.  Eating is so much more pleasurable when you take the time to experience each bite and savor the moment.

You don’t stress out about things that don’t matter right now.

We all have stress.  Paying bills can be a huge stress for people but it shouldn’t always be looming over you.  If you’re not going to act on something right now, don’t let that thought invade your mind.  Have a set date for when you pay your bills and for the rest of the month don’t let that stress take you away from the moment.

Enjoy This Moment Now

What are you doing right now?  Are you fully immersed in it or are you thinking about other things at the same time?  Shut out the other thoughts and really focus on what’s happening right now.

How To Get Out Of Your Funk

Do you ever get into a funk?  Of course you do!  We all do!  Funks suck so I want to share some tips on how to get out of your funk.

Ways To Get Yourself Out Of A Funk

You can’t avoid low moods all the time but if you’ve been feeling down for a while it’s time to do something about it.

Reach out to a friend.

Contact a friend and be totally straight with them.  Tell them that you’re in a funk and you just need to talk.  Talking about what’s bothering you is very therapeutic and your friend will be supportive.

Read something inspirational.

Whether it’s a book on your favourite topic or an article written by someone who excites you this can be a great way to get yourself out of your funk.

Do something physical.

Physical activity results in a release of endorphins so just get up and move.  Maybe you’re already an active person but you’re in a workout funk.  This is the perfect time to try out a new program.

Do something nice for someone.

Commit a random act of kindness!  Doing nice things for others has a way of lifting your spirits.  Hold the door for a stranger, give someone a compliment or even volunteer at a local soup kitchen.

Do something that scares you a bit (or a lot).

Sign yourself up for an event, join Toastmasters, commit to a 30 day challenge – anything that gets you out of your comfort zone.  The surge of excitement you experience will totally get you out of your funk.

Get away.

Book a trip.  Even if it’s just a weekend at a B&B in the next town or city, a change of scenery can really help.

Explore your funk.

Take some time to think about what got you into your funk.  It’s better to recognize and deal with stressful issues rather than bury them.  In fact, burying them is really unhealthy and will eventually catch up to you in a very negative way.

Journal what you’re grateful for.

Take some quiet time to yourself and write down everything that you’re grateful for.  Thinking about the great things in your life will really help to lift you out of your funk.

Sh!t Happens

Life can be challenging at times and it’s not always easy to stay positive.  It’s totally normal get into a funk once in a while and it’s perfectly okay.  Just make sure you address your issues and ask for help when you need it.

Unusual Reasons To Workout

You know that working out lowers the risk of heart disease, it helps burn fat, improves your cholesterol profile, keeps blood sugar levels in check and keeps your blood pressure under control.  But do you know all the other great reasons to workout?

For many individuals, these health related reasons don’t provide enough motivation. So here are some other reasons to workout that you may not have realized.

Reasons To Workout

Keeps the brain young. Research shows that exercise improves memory by enlarging the brain’s hippocampus, lowers risk of dementia and stroke, and enhances cognitive skills. Exercise can reverse age-related brain shrinkage and reduce the risk of spontaneous brain bleeding that can occur in the elderly.

Makes it easier to rebound from major surgery. A trained body is less likely to suffer complications from surgery and will recover faster than an out-of-shape body.

Makes you more capable in everyday life. When you have a fit strong body you’re able to move better and handle more physical stress such as moving furniture or climbing stairs.  A weak, stiff body severely limits what you can physically do.

Increases coping abilities. According to research regular exercise may improve mental health by helping your brain cope better with stress.  Exercise actually seems to give the body a chance to practice dealing with stress.  As we all know when you practice something you get better at it and this seems to be the case with our bodies when they experience the physical stress of exercise on a regular basis.

More Reasons To Workout

  • Helps you sleep better
  • Fights off depression and anxiety
  • Has a calming effect
  • Builds self-confidence
  • Lowers odds of having to one day rely upon a walker or cane
  • Helps prevent chronic back pain
  • Can suppress migraine headaches
  • Preserves quality of life by keeping you mobile into your later years

No Excuses!

You can’t deny that a well balance fitness plan improves your quality of life.  Some people say they can’t fit it in but with all the amazing payoffs from putting in just 30-60 minutes a day 3-6 days/week everyone needs to fit it in.  There’s no excuses!  Don’t like the gym?  Go outside for a workout.  Can’t leave the house for a workout?  There are at home programs you can do.  Crazy schedule?  Again, at home workouts can be done any time and if you’re traveling you can take your workouts with you.

The Best Workouts For Every Mood!

What kind of mood are you in right now?  Are you in the mood to exercise?  I’m betting a lot of you answered ‘no’ to that.  Are you feeling too angry?  Too sad?  Too bored?  Too stressed out?  Did you know that there are workouts for every mood?

Workouts For Every Mood

Research actually shows that even mild exercise can work to lift your mood.  The trick is to find a workout to match the mood you’re in.  Here’s some help:

  • When you’re angry: Try something completely new that keeps you from focusing and obsessing about what made you angry.  Try a new sport, or new class.  Learning something new will keep your mind off what’s been upsetting you.
  • When you’re sad: Just moving will help boost your mood.  If you’re just not up to your usual high energy workout, try gardening, going for a walk or any leisure activity that you enjoy.  Look at it as mental recreation rather than a workout.
  • When you’re bored: We’ve all been there.  We just feel too bored with our current workout program to go do it.  This is a great time to do something that involves other people.  Come to Wholey Fit for a class!  Doing an activity that involves a group working together as a team is invigorating and engages your mind.
  • When you’re stressed out: When your brain is overwhelmed and anxious, you need to turn to a mindless activity to calm it down.  Something repetitive such as swimming or walking requires little mental input and is effective at reducing feelings of stress and increasing calmness.
  • When you’re happy: Even a happy mood can throw you off your usual fitness regime.  Sometimes you can feel too ‘up’ to do the same routine.  Take advantage of your good mood and go out and really challenge yourself!  See if you can run one more mile than usual, or add another set to your weight training routine.  Use that energy to feel even better!

Work That Mood Out!

As you can see there really is a workout for every mood, so the next time you’re not in the mood to exercise, figure out what mood you’re in, check this list and pick the workout that’s suitable.  I guarantee you’ll feel better after!

Asking For Help

I’ve never been one to shy away from asking for help when I absolutely need it.  If there’s something I’m struggling with and I just can’t figure it out I’ll reach out to people.  Over the years I’ve been able to interact with many amazing people. I’ve learn SO many new things that I otherwise wouldn’t have.

Some people find it really hard to ask for help.  I think that in their mind, asking for help is like admitting that they don’t know something.  Some people see that as admitting failure.  This doesn’t sit well with them.  Personally I don’t see not knowing something as a sign of failure.  We can’t all know everything.  If I need help to learn something I want to ask someone who knows all about that thing.

Benefits Of Asking For Help

There are some real benefits of talking to people about things you are struggling with.  Even if the person you’re talking to doesn’t have the answer they very well may know someone who does.  Here are some other benefits:

Asking for help means that you will be more successful more quickly.  Nobody knows everything no matter how much they like to think they do.  If you’re struggling with something, you could either spend a ton of time trying to figure it out on your own, or you can ask someone who already knows and be able to gain that knowledge a lot more quickly so you can implement it and move forward.

Asking for help means you’ve got a growth mindset.  If you ask for help with something it means that you’re open to learning new stuff that will help you move forward.  People who are closed minded assume that they know all they need to know and that no one can help them.  These people stay stuck.  Open minded people let the knowledge in and then use that knowledge to help them grow and prosper.   Even if you don’t get the answer you were looking for at first, chances are the feedback you get will get your mind thinking in a new direction which will solve your problem.

Asking for help brings us closer together.  When you ask for help you’re showing people that you value their opinion and want to learn from them.  Research within self-determination theory has shown that people want to have meaningful and caring relationships with others.  In such a relationship we want to both care for others and be cared for by others.  When we ask for help it satisfies our need to be cared for and if we’re the one being asked for help it satisfies our need to care for someone.  Asking for help strengthens bonds with one another.

Asking For Help Gets You To Where You Want To Be

If you never ask for help you’re really limiting yourself and missing out on some great opportunities.  There are always going to be things that you struggle with and need help with and there will always be things that you can help someone else out with.  Part of the human experience is sharing and bonding.  Asking for help brings us closer together.

Seasonal Affective Disorder

Do you suffer from Seasonal Affective Disorder (SAD)?  Many people do and this time of year can make them want to hide under the covers until spring comes.  Unfortunately you can’t do that.

What is Seasonal Affective Disorder?


We all feel down now and then, but SAD is a depressive state that occurs every year, usually in the fall and winter.  People who suffer from SAD may feel perfectly normal during the spring and summer months, but starting around October or November, symptoms of depression begin showing up.

Because this type of depression come and goes some people wonder if it’s just all in their head.  Quite often a person who is experiencing SAD is not taken seriously but this is a real condition and can have a devastating impact on your life.

Researchers still don’t know the exact cause of SAD, but the factors involved are effected by the decreased amount of sunlight that fall and winter bring.

  • Internal clock: Some scientists think that decreased sunlight disrupts normal rhythms of wakefulness and sleepiness.  This disruption leads to sad and depressed feelings.
  • Melatonin: Melatonin is a hormone that impacts mood and sleep.  Levels increase when it’s darker so as the seasons change melatonin levels can fluctuate and may cause feelings of depressions.
  • Serotonin: While melatonin rises when the amount of sunlight drops, serotonin levels drop.  Serotonin is what gives you feelings of well-being and happiness.  Not having enough of it can cause your mood to drop.

Symptoms of Seasonal Affective Disorder (SAD)?


People experiencing SAD will have feelings of sadness or depression.  You may feel sleep deprived and struggle to get out of the bed in the morning.  It may be a struggle to get through the day because you feel drowsy all the time.

Low energy will affect your ability to concentrate, and this can affect your productivity at work and home.  Because of the low energy, you’ll struggle to get things done, which leads to frustration and more feelings of depression.  Typically, SAD sufferers will crave foods high in carbohydrates which will often lead to weight gain.  Finally, your social life may suffer.  When people are feeling depressed they quite often withdraw from their friends and family.  This isolation can make you feel even more depressed.

Now for the Good News – Ways to Fight Seasonal Affective Disorder (SAD)


Luckily there are treatments you can try if you think you may be suffering from SAD.  Try experimenting with different treatments until you find one or a combination that works for you:

  1. Light therapy: Bright light stabilizes  out of balance chemicals in your body helping you to feel more like yourself.  The best lights are those between 2,500 and 10,000 lux.  Many people really benefit from this treatment alone.
  2. Vitamin D3: Vitamin D is frequently referred to as “The Sunshine Vitamin” because your body produces it when exposed to sunlight.  Because of the lack of sun in the fall and winter Vitamin D levels drop.  Vitamin D is actually a hormone that has important roles in supporting mood & mental health as well as a healthy heart, cellular replication, a healthy immune system, blood sugar levels, and more!
  3. Exercise: When you exercise, your body releases “feel good”chemicals called endorphins.  These chemicals cause you to feel happy, confident and bring about a feeling of well-being.  The elated feelings that endorphins bring are comparable to the feelings that morphine and heroin create.  To release endorphins, you need to exercise for at least 30 minutes and this can be any activity that you enjoy.  Contact me if you need an at home program with nutritional support and accountability!

You Are Not Alone

If you find yourself feeling depressed during the fall and winter you are not alone. Experiment with some of the treatment options and, if you’re not already, definitely start exercising 😉