Let’s face it, we all have bad days. And sometimes those bad days can turn into bad weeks, bad months, and if we’re not careful, bad years. Before we know it, we can be sucked into a downward, overstressed spiral towards anxiety, depression or even worse. For some, this may seem too painful to even read, but if the truth is told, there are people hurting everywhere, whether it’s you or me, a family member or someone we know.

In the midst of crisis, heartache, misery or difficulty, it’s essential for us to take the right steps to maintain our sanity and wellbeing on a daily basis. In fact, it’s important for all of us, whether we’re feeling great, just okay or horrible, to make a habit of practicing wellness. It’s just good living.

Tips for Feeling Better Today

1. Do some Exercise. I’ve written about it over and over again, but the facts are clear. Exercise has amazing benefits for the body and the mind, like burning off the stress hormone cortisol, boosting seratonin in the brain and releasing endorphins to make us feel better. No excuse or amount of doubt is going to change that. A brisk 30 minute walk can do more for your blue perspective than sitting in misery, even if you don’t feel like it. If you want to start feeling better, get off your rear and do something!

2. Practice Relaxation. There is an amazing, calming benefit for the mind and body when you learn to relax effectively. Even if you take just a five-minute break away from the busyness of your day to be alone and quiet, you’ll reap the benefits of this soothing activity. Mark Hyman, in his “UltraMind Solution” book calls it “finding the pause button” – a designated time when our bodies heal, repair and renew during a state of purposeful relaxation. Try a relaxing hot bath in Epsom salts, lavender and baking soda.

3. Make Prayer a priority. There’s really no substitute for communing on a daily basis with the God of the universe. To me, prayer does just that. Many people think prayer and meditation are the same thing. They can certainly be combined, and from my Christian perspective, the two compliment one another. Check yourself daily and make sure that you’re tapping in to the joy, peace, power, strength and wisdom that come from knowing God intimately through prayer, just as King David did in Psalm 63.

4. Watch What You Eat. You may be having a tough time of it for any number of reasons, but bad eating will do nothing but make all of your problems worse. Sometimes in life there are things that are out of our control – what we eat is not one of them. In order to maintain good health during difficulty, it’s so important to eat well and stay focused on our nutrition. During tough times, we need every advantage. Healthy eating can make all the difference.

5. Learn to Laugh. Spend some time distracting yourself from life by doing something with a friend who will make you laugh. Watch a funny TV show or listen to something comical on the radio. Laughing, just like exercise, releases pain killing endorphins into the bloodstream, which is a natural way to feel better.

6. Get Inspired. When dealing with difficulty and feeling lost, lonely, afraid or depressed, it’s essential to find some inspiration. If we get too down, we can become hopeless – like a flat tire, in desperate need of a shot of air to start rolling smoothly again. One effective way to do this is to read something inspirational, such as the Bible, or a book that addresses your particular situation, one that provides you with some hope and solution for what’s plaguing you.

Often there’s no single magic bullet to feeling better. Sometimes it just takes time and distance for things to improve. No matter what the situation, it’s important to be proactive in the pursuit of wellness. When dealing with clients, I often find that many have a good grip on certain aspects of wellness, but fail to stay on top of some of the most basic things that keep us well. Learning to master the above tips will provide some much needed relief during difficulty or challenging times.

As always, feel free to contact me if you need some help practicing wellness. Also, feel free to leave a comment or question below.

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I can hear your whining and complaining already from where I sit, writing this. . .

“I don’t have time to exercise.”
“I don’t know how to exercise.”
“I don’t want to exercise.”
“My knees hurt and I can’t do it.”
“I hate exercising.”

Dare I continue? Sound familiar? So, what’s your excuse?

Why exercise is so important during stressful times.

You’re in crisis, your mind is clouded, your vision is foggy, you can’t think straight. Maybe you’re overwhelmed by work or a bad relationship, a recent death in the family or fighting financial catastrophe. My guess, though, is that you’ve read thus far for a reason – above and beyond all else – You just want to start feeling better. You want your life to improve now!

The first thing you need (even before trying to deal directly with your stress causing crisis) is some “pain” and stress RELIEF, so that you can focus, think and strategize. You need to get the pain, fear and anxiety out of the way long enough, just so you can have a moment’s peace. Before you can start working on your problems, you need to come in out of the “storm” for a few minutes, away from the stress monster– to a luxury hotel for your brain, where you can regain your sanity.

What’s key here, though, is to do this the natural way – the way God and nature intended. Believe it or not, EXERCISE will help you get there.

Exercise is healthy and more effective than prescription drugs.

I’ve worked with a lot of troubled, stressed out people. I’ve been stressed out myself at times – more than I care to mention. It’s no fun either. I feel your pain, because I’ve been there. Many people, when in crisis and overstressed, start to eat too much and get all hyped up on sugar, carbs, junk food and caffeine. Some even resort to pain relievers and anxiety drugs to try to relieve stress. Some become dependent on alcohol or even worse. This may be you. Don’t despair. You need to feel better NOW, and you’re about to IF YOU DO SOME EXERCISE.

Dr. Mark Hyman, in his book “The UltraMind Solution,” (one which I highly recommend), states that “exercise is better than Prozac.” And if you don’t know what Prozac is, it’s a highly prescribed medication for depression and anxiety. The reason for prescribing Prozac is to boost seratonin levels in the brain. Seratonin is a chemical that the body makes to make you happy. The problem with this medication is that Prozac can have some pretty serious side effects and doesn’t always work. Using this medication may possibly be necessary for the short term, but in my opinion, it (like so many other medications) falls into the category of being a “microwave” solution to a problem that should be handled naturally. It treats the symptom and is not a cure. And if you’re going to treat the symptom, why not do it the healthiest and most natural way? Why not do something that will promote your own wellness, while figuring out the actual cause of the problem.

Why not EXERCISE instead?

In contrast to medication, exercise is a direct, natural and healthy way to deal with depression and anxiety. And its benefits are overwhelming. It’s a proven scientific fact that exercise ALSO boosts seratonin levels in the brain. Something everybody under extreme stress and crisis needs.

Ok, maybe it sounds cliché, but exercise works amazingly. Trust me. When I suggest this to people in crisis, many just roll their eyes, act like I’m crazy and tell me that exercise is NOT the issue. And maybe it’s not. But I’m telling you, from repeated experience (both personally and with clients)-

EXERCISE WORKS WELL FOR FEELING BETTER TODAY.

Undoubtedly the fastest way to feel better, short of taking Prozac, Valium, Xanax, Lexapro, or some other extreme method (like drinking or drugs) is to get off your rear and do some exercise. And, in most instances, the more you do, the better off you’ll be, mentally and physically.

If you need help learning how to de-stress, manage things better, or setting up an exercise regimen, maybe it’s time to consider a personal coach.

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How can exercise and fish oil often be a more effective treatment for depression than antidepressants? Could it be because they are both potent anti-inflammatories? Could it be that depression is a low-grade inflammatory disease of the brain¹?

Let’s look at the evidence.

1. Proinflammatory cytokines IL-1, IL-6, and TNF α (molecular messengers that set off the inflammatory response) and bacterial toxins (produced in our gut) produce
   symptoms of depression and anxiety.
2. Cytokines overactivate the HPA (hypothalamic-pituitary-adrenal) axis (the stress response) just like we find in depressed patients.
3. Cytokines increase the function of an enzyme (IDO) that breaks down tryptophan, leading to less serotonin in the brain³.
   Serotonin is the happy mood chemical that fights depression.
4. The immune system is overactive in severe depression, producing brain inflammation.
5. Using immune therapy like interferon (a cytokine) for diseases like hepatitis C or multiple sclerosis triggers depression.
6. Depression is more common in inflammatory diseases like autoimmune and heart disease.

As compelling as these pieces of information are, they are not the only indications that depression is caused by an inflamed brain.

A new technique called vagal nerve stimulation is very helpful in depression⁴. The vagus nerve is your calming, relaxation nerve. When you take a deep breath, meditate, or do yoga the vagus nerve is activated, and it releases acetylcholine, which reduces the production of inflammatory cytokines.

There may be many reasons deep breathing and relaxation work, but certainly one of them is the fact that inflammation is reduced.

We also know that omega-3 fats help depression and produce remission⁵. They work by lowering inflammation and also through their effects on cell membranes and cell communication.

Similarly, we know that exercise is an anti-inflammatory and works better than Prozac in treating depression⁶.

Another example comes out of Harvard. A group of researchers there discovered an increased number of “white matter lesions,” or little white spots in the brain
that are seen in autoimmune diseases like multiple sclerosis in depressed patients. This correlated with low levels of folate, which caused high levels of homocysteine,
a molecule that triggers inflammation in the brain⁷. So being vitamin deficient produces toxic molecules that inflame the brain and cause depression.

Of course, we must ask, “Which came first, the chicken or the egg? Does depression cause inflammation or inflammation cause depression?”

The answer is yes. It is a vicious cycle. Inflammation leads to depression, which leads to more inflammation.

The message is that to adequately treat depression we must look for, find, and eliminate the causes of inflammation and then help the body create balance in the immune system turning off this vicious cycle.

For more information on depression, please see Dr. Hyman’s new book,The UltraMind Solution.

I am always searching for valuable information to help my coaching clients. Dr. Mark Hyman’s book, The UltraMind Solution is unquestionably one of the best resources that I’ve found for helping those who struggle with anxiety, depression and other mental issues. The truth of the matter is that the mind and the body are undeniably connected. I highly recommend this book to everyone.

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These are three words that “pack a wallop”, especially in today’s world. It seems like these days we’re continuously being bludgeoned with news of more and more financial woes, the Stock Market plummeting, the latest bank failure or how Congress and the president have yet another “stimulus” bailout package that’s going to fix everything. And dare I even mention all of the other negative stuff that’s going on in the world? I have to admit that there are times when listening to the news, that even I get depressed and fearful for my own well-being. It can be pretty overwhelming.

Sometimes it just seems like our whole world has gone nuts over the last 6 months or so. The truth is – NOBODY among us knows for certain what’s going to happen next. We don’t know if a depression is looming or if the Dow is going to rise or fall today. Unfortunately though, I’m finding that many of us fear the worst. We begin to focus on this “what if” uncertainty and then punish ourselves with panic and worry in the process. The sad part is that there really are people losing their jobs and facing crisis situations. I suppose many of us wonder if it’s going to happen to us next (if it hasn’t already).

So, there in the midst of this chaos, in the middle of all the -

DOUBT – FEAR & UNCERTAINTY . . . What’s a sane, rational person to do?

Well, I just wanted to take a moment – to pause and reflect on a very comforting verse in the Bible – from Proverbs 3:5 & 6.

It’s so important for each of us NOT to lose heart in the midst of crisis. In fact, if we reflect upon history, if we reflect upon the Scriptures, we find that it’s in these moments of fear, angst and doubt that some of God’s most amazing and powerful works are done. Remember the stories of Joseph, Moses, David and Goliath and of course the miracle of Christ’s death and resurrection.

I would remind you to heed the words of the above highlighted Scripture. Let’s trust in God with all of our hearts. Let’s not fall into the trap of trusting in only what we can see with our finite pea brains. God is much bigger than any solution that we’ll ever be able to come up with and imagine. Let’s acknowledge God’s power and presence throughout the course of our “crises” and allow Him to guide us along the way.

Acknowledging God’s amazing power and control over our lives and over the course of this world, while trusting Him along the way will quickly take the sting our of those three words – doubt, fear and uncertainty.

Could our lives be any better if God Himself is directing our way?

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Undoubtedly the fastest way to reduce stress and feel better now, short of taking a Valium, Xanax, Lexapro or some other anxiety or depression medication, is to get off your “derriere” and do some sort of exercise. And, as the saying goes – “the more the merrier”. Whatever you’re feeling, whether it be emotional, physical, mental, or spiritual – STRESS or ANXIETY – the quickest and best way to feel better right now is to EXERCISE. You need to think of exercising as your quick fix – the first bullet in your arsenal, your 911 call. This may sound overly simple, but I can tell you, after coaching and counseling lots of people (who just want to feel better now) that exercise can be an immediate fix for feeling better NOW – no matter what the problem is.

Will exercise solve your problem? No, but it will make you feel better right away AND help you think clearly – 2 Things that are really helpful when it comes to problem solving.

You see, doing some vigorous exercise releases something called endorphins. Endorphins work as “natural pain relievers” and have a “pain killer” affect on the body. If you don’t believe me, you can read about them on Wikipedia by clicking here. At any rate, if you’re feeling stress, anxiety, depression, etc. you want it to stop now – the natural, healthy way. Your best bet – kick in the endorphins.

So EXERCISE.

Ok, so what kind of exercise do you do? Well, I have lots of programs that I could recommend, but I’ve found that the most effective and healthiest kind you can do (to feel better right away) is interval exercising.

When you begin, you need to keep in mind that your anxiety, fear, depression, turmoil – whatever – is the enemy. As you begin to work up a sweat, imagine that the more effort you put forth, the more you will crush that enemy – the bad feelings (anxiety, fear, depression, panic, problems or whatever). The harder you work during your exercise routine, the better you’re going to feel when you’re done. Here is where you’ll take out your frustrations. Here is where you’re going to burn away the stress, the negativity, the anxiety, the bad emotions, the worry, the doubt, the fear. Here is where you begin to feel better.

Interval Exercise to Reduce Stress & Feel Better Now

Below is my prescription for an effective “Feel Good” exercise routine. I’ve done a lot of different types of exercise programs. There are lots of good ones out there. But, the one I’m sharing with you below is one that I know will bust through the stress and make you feel better immediately. And, of course you’ll get all of the health benefits from doing it as well. It’s one I discovered while doing the Body for Life exercise program and it works particularly well for reducing stress.

Now, keep in mind, it can be as easy or difficult as you want, but I guarantee that you’ll feel better after trying it. And the harder you work at it, the better you’ll feel afterwards, which should be your goal. I do this type of interval exercising myself just about every day and it makes me feel great! Don’t worry if you don’t do it perfectly. The important thing here is that you do what you can. Try to follow it as best as you can. Refer to the following chart for guidance. Doing this the interval way will help you immediately blast away the cortisol in your body, which usually is a major contributor to your physical symptoms of stress, anxiety, depression or panic.

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