8 Ways to Improve Your Mental Health ASAP (Part 2)
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Mental health is just as important as your physical health!
That’s why for this week’s bonus episode, I am back for the second part of the 8 Ways to Improve Your Mental Health ASAP. This two-part episode is for those who are struggling with their mental health because how you they FEEL in their body. Here in the Embrace Your Real podcast, I want to share a few tips that will help you feel better in your body which will translate to a better mental health.
What I discuss:
Stop stepping on the scale…
Surround yourself with positive influences…
Practice self-care…
Nourish your body!
If you loved this episode, you will also love…
Episode 358 - 8 Ways to Improve Your Mental Health ASAP (Part 1)
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Transcript:
[00:00:00] Hey there, beautiful human. You're listening to Embrace Your Real with me, Julie Ledbetter. A podcast where I empower you to just be you. With each episode, I issue a dose of real talk and actionable advice for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned if you're ready to embrace your real. Let's get it, let's go. [00:00:21][21.2]
[00:00:26] Hello and welcome to part two of our two part series, Eight Ways to Improve Your Mental Health ASAP. So all of these ways are for those who are struggling with their mental health in terms of how you're feeling in your body and that that in and of itself is affecting your mental health. Because how we feel about our body really does it affects every aspect of our health. And that's why I kind of want to share a few tips that will really help you feel better in your body, which will then translate to feeling better mentally. [00:00:53][26.6]
[00:00:54] So in part one, we talked about these four things. Number one, stop body checking. Number two, focus on how you feel rather than how you look. Number three, prioritizing 30 minutes of movement daily. And number four, not expecting yourself to perform at your best daily. I will go ahead and link that in the show notes that you can easily go tune in to that next. You don't necessarily need to tune into these numerically in order. So again, I will link that in the show notes that you can easily check that out after this episode. [00:01:21][27.4]
[00:01:21] But before we dive in, I wanted to share this review. It comes from Minnie Mouse seven. She gave a five serve you and said, Quick, listen, but packed with info. I've been looking for a podcast that is short and sweet but packed with info and gets the point across. So thankful for these podcasts as it is what I need to hear when I need it most. Keep making a difference in the world. [00:01:40][18.5]
[00:01:40] Love it. I am so grateful for you. Thank you so much for taking time out of your day to send in this review and also just tuning in the podcast. I'm grateful for you guys just listening to this podcast day in and day out. There is a girl in my Facebook community group for movement with Julie app and she said, I have tuned in to every single one of your episodes, not once but twice. And I was just honestly, I don't use this word a lot. I think this word is kind of funny, but I was flabbergasted. I was genuinely flabbergasted. I was like, Excuse me, I feel like you have listened to my podcast more than I have listened to my podcast, and I have done all of these because we're creeping up on 400 episodes soon. So the fact that you have essentially tuned into 800 episodes is actually crazy. But I am so grateful for every single one of you guys who tuned into the podcast. I've also known people who found the podcast and then they like to some people, they like to listen to the podcast numerical order. So then, you know, they listen to the whatever episode that they started out and then they go all the way back to episode one. [00:02:39][58.5]
[00:02:39] And if that's the case, bless your heart, I can definitely tell you I feel like I've gotten a lot better in terms of communication just because when you do something, you know, almost 400 times, you get a little better at it. So thank you, though, for you guys tuning into these podcasts. They genuinely again, it just means the world to me. If you could scooch over to Apple Podcasts and leave a rating interview, that would mean the absolute world to me and our team. It just helps us know how this podcast or a specific episode in general is helping you. [00:03:05][25.7]
[00:03:06] All right, let's dive into the for the remaining four ways on how to kind of boost your mental health ASAP. So we did one through four. In part one, we are starting with five stopped stepping on the scale. I know this one is hard for so many of you guys, but constantly weighing yourself can contribute to an unhealthy fixation on numbers and it can genuinely negatively impact your self esteem If you are daily stepping on that scale and it is making you feel worse about yourself, your body, your progress, I need you to get rid of that scale. I need you to ask your significant other or I need you to ask somebody in your life if you don't want to bash it, which I did recommend a few years ago. And then I had a bunch of people come to me and say, That's a waste of money and I get it. I get it. If you spent money on a scale and then you go and you bash it with a, you know, a baseball bat or whatever I get, you're throwing the money away. [00:03:54][48.8]
[00:03:55] But so if you don't want to do that, find somebody in your life that you can trust and say, hey, I'm going to give you this or I'm going to need you to hide this from me. So I don't see it because of it's out of sight, It's out of mind for a lot of people. And I know not right away, because it's going to it's a habit that you're in. If you're if you're weighing yourself every single day or constantly, numerous times a day, that is number one, very unhealthy. Number two, it's a habit that you have essentially you've allowed yourself to do on a daily basis. So you're going to need it's going to take time for you to reprogram yourself to not need it every single day. But I'm telling you that when you can step away from the data, step away from the numbers, and instead really tune in to how you feel, it can be a genuine game changer. [00:04:37][42.1]
[00:04:38] Number six Surround yourself with positive influences. It is so important to evaluate the relationships in your life, particularly with individuals who might perpetuate this negative body image or unhealthy behaviors. So if your friends are also struggling with poor relationship with their bodies, the food fitness, it's going to be very triggering and it's going to make it more difficult for you to develop a healthy relationship with your body, food and fitness. Sometimes spending time with people who have a healthy attitude towards their bodies. Food and fitness can really show you that it's possible for you to you like. You'll find that those who have a healthy relationship with all of these things, they oftentimes, you know, they're not like 10% body fat. And it shows you that you don't need to be 10% body fat to you don't need to have these, you know, perfectly defined abs in order for you to live and overall sustainable lifestyle that you feel genuinely happy and content with. [00:05:30][52.2]
[00:05:30] I get it. You might not be able to cut some people out of your life, but for you, maybe that's just taking a break. Or maybe that is you lessening your communication, or maybe that's you being upfront and communicating your concerns, setting those boundaries to really protect your mental health. When you are spending time with them, letting them know how you're feeling and how their words and their behavior really does affect you. And ask them politely if they can refrain when around you. [00:05:57][26.9]
[00:05:58] Number seven Practice Self-care. This is so important, especially for these busy moms, busy working and working professionals like you've been running around with dirty hair, feeling less than our best. And I will be the first to tell you like I am not going to shame you on you having dirty hair. I go, you know, ten days sometimes without washing my hair, which is actually kind of gross, but it's just a fact of life. So I get it. But when I'm in a negative mindset about myself, sometimes spending a little bit of time to treat my body can really help me make myself feel better. So this could be a self-tan. This could be getting your nails done. This could be, you know, going to get a facial or getting a blowout or doing a blow drying your hair like yourself, like taking time and just saying, okay, husband or significant other. And you take the kids for the next hour and I'm just going to set myself up in the bath. I'm going to set myself up in the bathroom and put a little makeup on, maybe do some brows, shave your legs, whatever it is that's going to help you make you feel better. [00:06:50][52.6]
[00:06:51] Those little small things, very, very surface level. Yes. But they can just overall help you feel and boost your self-esteem, which can foster a more positive relationship with your body. It's okay to partake in these activities, especially if you're wanting to just feel a little better in your skin. I don't know about you, but life is just better when you have a self tan. That's just me. And that's why I self-tan consistently just because I just feel better. I just love it. So don't feel bad about doing those things. [00:07:18][27.1]
[00:07:18] And lastly, number eight Nourish your body. What we eat and how we eat has a direct effect on our mental health. Eating well and nourishing our body with the nutrients that it needs. It can have a significant impact on your mental health. So instead of restrictive, unhealthy eating habits, I need you to consider adopting a balanced approach by focusing on nutrient dense foods and really practice like mindful eating. One approach that can be super helpful in terms of just making sure that you are nourishing your body with what it needs is the 12 macro counting. I've talked about it tons on my podcast. I'm a big believer in macro counting and this doesn't have to be so black and white. It doesn't have to be all three macronutrients. Very, very strict. It can just be, okay, what is my overall caloric intake that I need based on where I'm at, what my goals are, or what is my overall protein goal, What is that or what is my overall water goal. I mean, just a few things can shift so much. And I talk about this a lot because when I started properly fueling my body with the proper amount of protein, carbs and fats, it was a game changer. My energy levels went up. I felt more vibrant, I felt more vitality just because I was finally fueling my body with what it needed based on where it was at and what my goals were. [00:08:29][70.9]
[00:08:30] So if that is you, I do have a free e-book. I will link in the show notes below. I don't want to harp too much on this because I know some of you guys, you're not big fans of macro accounting and that's totally okay. Whether you macro count or not, I don't really care so long as you are properly feeling your body and you feel your best. That's all that genuinely matters. But I'm just saying that what you eat and how much you eat does directly affect and can directly affect your mental health. And it can also just enhance your energy levels, your mood and your overall well-being. [00:08:58][28.1]
[00:08:59] So let me recap the last four ways to improve your mental health ASAP. Number five, we talked about stop stepping on the scales. If that's you demolishing the scale, I'm all for it. If that is you asking your significant other or someone that loves you. Hey, I need you to hide this thing for me so I can stop this habit. I'm all for you. They're number six. Surround yourself with positive influences. Number seven, practice self-care. Don't be ashamed of that, Self-tan. I am all for a good self-tan. And lastly, number eight nourishing your body, whatever that looks like, if that's utilizing the tool of macro counting, if it's not utilizing the total macro counting, I am for you so long as you are properly nourishing your body and you feel your best. [00:09:38][39.2]
[00:09:38] Also, if you haven't checked out part one of this two part series, I will link it in the show notes that you can easily go tune in. And then also I talked about a free e-book regarding macro counting. So if you're curious about macro counting and you want to learn more, I do have a free ebook e-book. I will link it in the show notes or you can go to Julie a Ledbetter dot com forward slash free dash e-book. Again, I will link to it in the show notes so you can easily just click that link and go to that website and you can sign up, make sure you check your junk or spam inbox after you sign up for that, because sometimes it goes there. [00:10:10][31.5]
[00:10:10] All right, there you have it. That is all that I have for today's episode. I hope that this was one that you found helpful. I hope that this series was one that you found helpful. I get it. We can all go through those mental funks, but I think just a few small, small, simple things can help. Genuine. Only change the way that we feel. If you have a friend or a coworker or someone in your life that you feel like would really benefit from this specific episode, I just ask that you share it out with them. You can copy the links and edge them in a text message. You can also screenshot this and post it up on your Instagram story. We love connecting with you guys. That is all that I have for today's episode. I love you so much. I mean it. And I'm taking that. [00:10:44][33.8]
[00:10:52] All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you're not already following me on the gram, be sure to do so. Julie, a Ledbetter. Yes. It's with an A in the middle for that daily post-workout real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real because you're worth it. [00:10:52]