May PEAKS: Mental Health Awareness Month

May is Mental Health Awareness Month, and being that I’m a Mental Fitness coach I feel especially driven to dedicate this month to mental health!

One thing you’ve almost certainly heard me say if you’ve spoken to me ever about pain and mental fitness: pain is not just physical! Our mental wellbeing plays a huge role in how we feel physically and vice versa. They are one and the same! Let’s dive in. 

PS: Want more beyond this newsletter? Come join me on May 16, 2025 at 9AM ET for my presentation through the Viva Center and the Holistic Presentations for Growth collection  titled “Pain is NOT a Life Sentence” More information and registration here.

PAIN:

Have you ever noticed that when you have more stress, you have more pain? This is common (and good thing we’re aware of it, because then we can work with it). Stress releases lots of chemicals that can increase the sensitivity of your nervous system which may lead to pain, so shifting that stress response and helping our body release chemicals that help to dampen the sensitivity then eases the pain AND  is a key part of the solution. 

A few tips to help you do this:

1. Get some movement in - any way that you can. A few yoga poses in bed. A short swim/float in a pool. A gentle walk down the block. What can you do to add some movement while your coffee brews?

2. When that stress bomb hits along with all the “what ifs” - consider how often the worst case scenario has actually come true? For those who have been asked this very question, the answer is about 10% of the time. This means 90% of the time, the “what ifs” and “I’m screwed” don’t come true! Also remind yourself that even if something unpleasant happens, you will be OK. You are OK, aren’t you? And we have all navigated some tough stuff!

3. Try Box Breathing (aka Combat Breathing), a technique used by those on the front lines to stay present and grounded amidst chaos. I tell my clients: If it’s good enough for them, it has to be good enough for us - right?

Try it: imagine the box or even trace one in the air with your finger as you do this.

🔹 Breathe in (4-count): the up part of the box

🔹 Hold (4-count): across the top of the box

🔹 Breathe out (4-count): the down part of the box

🔹 Hold (4-count): across the bottom of the box

EXERCISE:

Enjoy these facts about exercise and mental health: 

1. Regular exercise improves sleep, and better sleep can improve overall mood and mental health.

2. Exercise reduces cortisol levels and increases dopamine and serotonin, leading to reduced stress and increased feelings of positivity.

3. Exercise increases blood flow, and blood flow is essential for happy nerves and a happy nervous system. And a happy nervous system can think more clearly, be compassionate, creative and laser focused action...and create less pain!

4. Exercise has been shown in studies to work as well and sometimes better than medications for depression and anxiety. And no side effects!

Bonus: Exercise improves self-confidence and self-esteem. 

In conclusion: find enjoyable ways to move and do what you can to stick to them. You’ll quickly notice how much better you start feeling even with small changes!

ALL ABOUT WELLNESS:

If you’re in the midst of your pain journey and it’s taking a toll on your mental health, let me offer you some hope in the form of two client stories: 

🧍‍♂️ Last year, I very briefly worked with a new client. His biggest challenges at the time were sitting and driving. In the time we had, I provided education on the nervous system, an overview of why exercise and knowledge are important, and gave him two simple exercises. He emailed me just a few days later saying his back was feeling better! Small shifts can make a big difference. Small wins are wins, and they lead to big ones! 

🧍‍♀️ I had another client a few years ago who was struggling with neck pain. She struggled to have anyone even touch her neck. Our work together focused on pain science, reframing thoughts, exercise, and a few other strategies. Soon, she found herself able to tolerate touch again! That’s the power of education. The best part of this story is she was able to receive hugs from her family!

Know that if your pain is impacting your mental health, that is normal - it just doesn’t have to be forever.

KRAVEABLE RECIPES:

SILLY:

“New Choice” or “Change” is one of my favorite improv games. Check it out HERE

And when you get overwhelmed with stress or pain, what is one thing you can “change” and start to feel better?

See you in June!

Thanks for reading! Make sure to come back for next month's newsletter, and check out last month's if you haven't already.