Tag: depression

  • Escaping a negativity spiral: These 10 daily habits will get you out

    Escaping a negativity spiral: These 10 daily habits will get you out

    Anyone can get caught in a negativity spiral from time to time. I know I have, several times. The good news is: You can get out. And the first step is knowing you’re in one. The following piece includes 10 things I learned from being in a deep, dark, negativity spiral, and finding my way out. For more on that very personal story, read this piece about my daily attitude readjustment project and how a positive mind got me out of a hole. And if you’re in one yourself now, I suggest you continue on.

    1. Write every day.

    Consistently putting your thoughts on paper can be therapeutic and calming. Writing allows you to process your emotions and gain perspective on your experiences. Expose your negativity spirals through writing.

    I’ve struggled with letting thoughts swirl and fester in my head, but once I started writing things out, I felt better. Make it a daily habit as best you can, even if you don’t think you have anything to say.

    2. Celebrate your wins.

    Make a habit of acknowledging and writing down your accomplishments, big or small. This helps you recognize your progress and builds your confidence. Negativity spirals are no match for the counter energy of a positivity spiral.

    As an entrepreneur, I’m always pushing myself to do more, be better, but there’s a delicate balance between pushing and patting yourself on the back. Push yourself too hard, and you burn out. It’s no different than exercise: Push yourself too hard, and you’re going to get injured. Reflect on what you learned or did well, every day, big or small. This is another one I find incredibly helpful.

    3. Trust your inner circle.

    Don’t be afraid to share your struggles with true friends and family. They can provide valuable advice, encouragement, and a listening ear when you need it most. You might feel like you’re a burden, but you’re not. Family and true friends will want to be there for you. Speak up. Your inner circle will be great reminder of all the positives around you.

    However, what I wouldn’t do is tell acquaintances or co-workers your problems until they’ve become a part of your inner circle.

    4. Prioritize your holistic fitness.

    Focus on maintaining a balanced routine that includes strength training (3 days/week), cardio (2-3 days/week), meditation or breathwork (5 minutes/day), proper nutrition, and quality sleep. A healthy mind and body go hand in hand. Need a workout plan? Try one of our 35+ free ones. Need help with your nutrition? Read this piece on how to start a diet that works for you and this piece on intuitive eating. Want a great system that pulls all of this together? Read this piece on the perfect day for brain and body performance.

    I’m beyond grateful for my discovery and passion for exercise. It’s been the best thing in the world for me. Which brings me to my next point…

    5. Express gratitude.

    Daily gratitude helps you focus on the positive aspects of your life, even when things are challenging. You’ll be blown away by how quickly this works. Hands down, one of the single best things you can do.

    I learned this in what I would consider one of my lowest career moments. I was mentally beat up and defeated. But you know what? I had my family, my girlfriend, my health, a roof over my head, and the skills and know-how to rebound, and I did. And the moment I began to express more gratitude, the universe returned the love.

    Download the Gratitude Jar app. It’s great!

    6. Connect with nature.

    Go wander in the woods, lay in a park, go swimming in the ocean. Nature has a therapeutic effect on our mental health. Spending time outdoors has been scientifically proven to reduce stress, improve mood, and increase overall well-being. You can’t hole yourself up in your house or apartment. Tap into all of your senses. This world is incredible; let it inspire you.

    7. Be kind to yourself.

    Practice self-compassion and treat yourself with understanding and empathy when facing setbacks or challenges.

    Anyone who says they are happy and motivated all day, every day, is a complete liar. That’s impossible. Even if they seem to have everything in the world going for them, everyone has, will, or is going through something. You’re never alone, so don’t beat yourself up.

    8. Do more of what you love.

    Dedicate time to hobbies or activities that bring you joy and relaxation. These leisure activities can significantly contribute to your mental well-being.

    For me, I’d spend a little more time in the gym and would go surfing and fishing. While I’m a big believer in hard work, discipline, and persistence, everyone needs dedicated time for leisure and passions. I’ve taken plenty of time-outs, but then I get back on the grind again. And you can too.

    9. Get detailed with your goals.

    Break down larger goals into smaller, achievable milestones to maintain motivation and celebrate your progress along the way.

    For me, I was successful early in my professional career because I was very detailed and clear on what I wanted to accomplish. I knew the steps and I knew how long it might take. Later on, during setbacks, I struggled a bit with clarity, but worked on it.

    10. Seek professional help when needed.

    If you’re unable to manage your mental health on your own, don’t hesitate to reach out to a mental health professional for guidance, support, and effective strategies.

    I’ve had therapists and coaches. We all need them, and there’s nothing to be ashamed of.

    If you read this piece from a place of negativity or in a negativity spiral, I hope it’s helped turn your mood around to a more hopeful one. Know this: I’ve been there. Everyone has and everyone will too. It’s a part of life. But you will be on the up again, and I’m rooting for you, whoever you are or wherever you are. I promise you that.

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  • My Daily Attitude Readjustment Project: How A Positive Mind Got Me Out of a Hole

    My Daily Attitude Readjustment Project: How A Positive Mind Got Me Out of a Hole

    I wanted to resurface this deeply personal piece around my daily attitude readjustment project that reflects on my journey of overcoming challenges and embracing a positive mindset. I’ve lightly edited the original article and updated it with additional resources to better support and inspire those seeking to improve their mental well-being. The original version was first published on October 19th, 2019.

    —

    I have a few confessions to make. I’m not always the most positive person, in fact, I admittedly have pessimistic tendencies, but it’s something I work on every day. This must sound strange coming from the creator of a fitness and wellness brand, but it’s true.

    I’ve gone through ups and downs as I grow as a human, but not too long ago, I dug out of one of my deepest holes yet, and it was my attitude that saved me.

    Facing Rejection and Loss

    I had lost my dream job and was devastated. I lost a best friend too. And as all of this was happening a lot of my contacts were no longer there for me either. I was alone and was experiencing the most amount of rejection to date. I was very lucky to have my family, a couple of very tight relationships, and my health, but a lot of other things were completely going in the wrong direction.

    I thought I had peaked out. Hit my prime and everything was downhill from there. I thought my time had come and it had passed me by. That was the cycle of thought that repeated over and over in my head. And things only got worse from there.

    The Impact of Negativity on Health

    I got sick more often, I felt weaker, I didn’t want to work out as much, and when I did, I was killing myself. I got very sad and ended up in a deep, scary depression. I hid it to some extent and kept producing and fighting to be an inspiration that I always wanted to be, but holding a lot of that negative just doesn’t work. Eventually, things reached a new breaking point.

    I can’t quite pinpoint exactly what my wake-up call was, but I started to realize just how negative I was thinking and allowing it to spiral.

    Related: My perfect day for brain and body performance

    Opening Up and Seeking Help

    This was one of the most difficult things for me to write and share openly because I think it makes me sound like a complete hypocrite or fraud. Then I would beat myself up even more because I would think about how I sound like a brat because there are others with far less or are worse off.

    My attitude needed to change on so many levels.

    “While chatting with a friend through some of these issues, he asked me a very interesting question: ‘When you’re meeting with people, what are they picking up from the conversation?’ ‘What do you mean?’ I asked. He said, ‘How are people feeling after meeting you? What sort of vibe are you giving off?’ I don’t know why these particular questions made me stop and think for a minute about how I was interacting with people, but they did.”

    A lot of my internal struggles and negativity were probably showing without me even really knowing it. You can only hide sadness and depression and anger and resentment so much. It comes through in some way or another. It was after that conversation that I started to seriously reassess my attitude and how it was impacting my progress.

    A Life-Changing Book

    “The same friend sent me a book the very next day, ‘Today Matters’ by John Maxwell. Initially, I thought to myself, ‘Oh no, I’m not a self-help guy! I’m the one who helps other people!’ What an ego, right? But the truth is, I needed help.”

    While the book is loaded with ideas on how to be a better leader, one chapter in particular that stuck with me was all about attitude. As I was reading, I had to put the book down and email my friend a thank you as I held back tears. I was moved. Finally! I felt something in my bones that I hadn’t felt in many years. It was the same exact feeling I got when I decided I wanted to work in fitness, and magazines, and media, and content.

    Creating a Daily Attitude Readjustment Project

    I decided to start my own daily attitude readjustment project. Here it is:

    • This is my daily attitude readjustment project
    • My attitude discipline every day will be to read this document every morning.
    • I will forget all of the bad things that happen to me.
    • I will see the positive in all work assignments or projects — no matter how difficult or daunting.
    • I will look for the positive in people and trust more.
    • I will stop using negative words.
    • I will recognize my depressive tendencies and acknowledge things I am grateful for.

    While I obviously am far from perfect and can’t always shake bad or negative thoughts, at least this morning ritual got me off on the right foot. Some mornings were tough, I didn’t want to read it, I didn’t want to believe its power for some reason, but truth be told, almost immediately after putting this into place, I was significantly more productive, was far less depressed, and more and more positive things were happening in my life.

    The Power of Consistency

    I started working more, making more money again, and my workouts were getting back on track. Fast forward and I even derailed from reciting my daily attitude readjustment messages, and sure enough, I noticed I started going negative again. So I started back up, and felt immediately better.

    It’s actually quite unbelievable how a paragraph of words can alter my perspective and as a result start moving in a positive direction again.

    A Suggestion for Everyone

    I highly suggest everyone starts their own daily attitude readjustment project.

    For more from me and our team, give us a follow on social media: Instagram, Facebook, and Twitter

  • 3 new year’s resolutions that don’t include diet and exercise

    3 new year’s resolutions that don’t include diet and exercise

    Any workout or diet-related post during January gets more attention than any other month. Traffic to HFP is always at its highest, gyms are packed, trainers make their killing, and all the latest diet books and workout plans hit the market. Once the new year rolls around, it’s all about the fitness resolutions. Some succeed, and the rest fade away until the next tropical vacation comes up or it’s “summer body” season again. That’s how it goes.

    If muscle and strength or endurance and athletics is your primary goal, then check out the New Year’s Resolution Success Checklist—it has over 30 workout programs to keep you busy for the next 3 years and an approach to food that will remind you that all “diets” are just marketing. Plus, there are a dozen other stories that will help you with everything from nagging injuries and stress to bad sleep and poor productivity.

    Now, if you’re interested in growing more than your physical muscles, read on for a few resolutions we’re working on at HFP.

    1. Let’s focus on our mental fitness.

    No one needs to tell you that negative energy kills inspiration, motivation, productivity, and a million other things. What’s worse: It just piles on more unless it’s under control.

    Instead of worrying about hitting a new personal record for something fitness related, let’s focus on addressing moments when we’re tense, overwhelmed, or agitated. While it may be easier said than done, awareness is always the necessary first step.

    Check out our piece on strengthening your creative muscles, for tips to calming down upstairs.

    And if you’re noticing that you’re feeling down more often than not, don’t be afraid to ask for help. Without mental fitness, physical fitness is pointless.

    2. Let’s enrich—and escape from—our feeds.

    Start being more judicious with who you follow. Try following real news stories and the people who are delivering them. Even then, take breaks from time to time. We like to “digital detox” regularly for as few as several minutes up to hours at a time. It could be one of the tricks you need to sleep better at night.

    3. Let’s try to give more.

    Instead of asking, “is this worth my time?” or “what do I get out of this?”, think about how it could make a difference for someone else.

    Giving doesn’t mean it’s monetary. There’s lots of ways to give: time, attention, love. Giving more yourself will create a chain reaction causing others to give more.