As a trainer, I always try to remember that people have complicated lives that impact their fitness journey. No one's perfect, and everyone is dealing with something.
I’m no different. Depression and anxiety have been my biggest obstacles in life. I suffered from depression in college and at times it was overwhelming. I wasn’t able to be the athlete I dreamed of being, I couldn’t concentrate in class or enjoy time with my friends.
Pulling myself out of that dark place took a lot of different tools: medication, therapy, staying active and the support of my family and friends were some of the things that helped me then and continue to help me today.
It’s an ongoing journey, but I am so proud of the way I have continued to grow, the resilience I have shown and the priority I have given to my mental health and healing.
I want to share some of the things that I do regularly to help me to maintain a strong mind – maybe they’ll work for you, or maybe they’ll inspire you to give some thought to the things that make you feel good.
1. Dear diary
I like to journal weekly. I might have something specific I want to express or I might just need to doodle. It’s about letting your mind roam freely. Taking a moment to release your thoughts can help improve your mood and mental health. Writing by hand helps me feel grounded, but you can take your notepad, phone, or even your laptop and just express yourself. No boundaries, no limitations. This is a space where you can be YOU with no fears or judgment.
Have you taken a break to Release Your Mind today?
2. Midday meditation
You know that feeling when you get to the end of the day and everything has just been a blur? I’ve started setting an alarm on my phone to remind me to stop whatever I’m doing for a few minutes of meditation. It helps me feel present in whatever I’m doing and allows me the opportunity to hit the reset button if I need to. Lately, my favorites for a midday boost are two of Ally’s meditations: Release Your Mind to help me let it all go, and Everything Changes to help me move forward. I also love to call on fellow Centr Fusion trainer Michael for A Quick Pep Talk when I’m feeling flat.
3. Let me sleep on it
If you think I’m a monster for making you do burpees, you don’t wanna see what I’m like when I haven’t slept! I’ve been an athlete my whole life, so I have always understood the importance of quality sleep when it comes to performance, but it took me a while to realize how important it is for my mental health, too. I have found it really helps to have a sleep routine: aiming for a set time, switching off devices, saying a prayer before I get into bed, and drifting off to my favorite sleep visualization, Sergio’s In the Still of the Night.
If meditation doesn’t feel natural to you and you need some help getting started, I highly recommend Chris’s Learn to Meditate series. It’s the perfect entry point for newcomers.
4. Turn up the music
I listen to classical music when I’m working from home. It helps me focus and keeps me calm – and it turns out science backs me up! The ‘Mozart effect’ is known to boost productivity and problem-solving, so if you don’t know where to start when it comes to classical, Mozart is your man!
5. Face to face
In this world where we’re connected 24/7, sometimes the most powerful thing I can do for myself is to disconnect from my phone and social media. Swap those DMs for IRL get-togethers! Nothing beats having a great conversation with a friend or family member – whether you’re breaking bread, walking on the beach or washing the dishes together. My dog Koda helps me switch off, too. She is my emotional support dog and a constant source of support in my home. Did you know that research tells us spending time with dogs releases feel-good chemicals that are responsible for building love and trust? Like you need another excuse to pet more dogs, right?
6. Talk to an expert
Just like I can help you nail your deadlift form, a therapist can help you with techniques to perform at your best mentally and emotionally. Therapy has been part of my mental health plan in the past, and it’s something I’ve decided to reintroduce again recently. I don’t see it as a sign of weakness but as a sign of strength – we need to destigmatize the act of seeking professional help.
If you’re struggling right now, I promise you are not the only one who has felt the pain, confusion, sadness, or hopelessness you may be feeling. Help and support are out there, so don’t give up.
If you need urgent support, you can call:
USA: National Suicide Prevention Lifeline on 1-800-273-8255
Australia: Lifeline on 13 11 14
UK: Hopeline on 0800 068 4141
Other: Contact your country's crisis support hotline.
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