Why Fitness is Essential to your Mental Health
We are so happy to be sharing this post! One of the most asked questions we get is how to find a therapist. We know one of the hardest parts of therapy is actually finding the right person to talk to, which can seem like an overwhelming and daunting process. So we sought out a credible resource to provide you with valuable, tangible tips and key takeaways regarding all things therapy.
We spoke with Abby, a licensed therapist, about the importance of finding the right therapist. If you are looking for tips for where to start, scroll to the end.
Without further ado, we will let Abby take it away.
Meet Abby Wilson
Hi Sweat and Tell friends! :)
I am so excited to be able to collaborate with Jo and Jacqs for this blog post, and hope to offer some insight around mental health and the value of living a healthy lifestyle. I’m always grateful for an opportunity to open up the conversation around mental health, and to encourage others to explore what they might need to support their well-being and become the healthiest versions of themselves.
I am a mental health therapist living in Austin, TX and work with women and young professionals navigating a variety of life challenges. Many of my clients are typically pretty successful in most areas of their life, but are wrestling with struggles that may not be so obvious to others, which can often feel incredibly isolating. It also goes to show that we are all vulnerable to emotional suffering because we are human - it does not mean that there is something wrong with us. But when we feel alone in our suffering, we often internalize the belief that something is wrong with us, and this can make us feel ashamed, or even defective in some way, for struggling (which further exacerbates our suffering).
I became a therapist because of how transformational my personal experience in therapy was as a young adult (which is why I feel so passionate working with young professional women). During my time in therapy, I did a LOT of work around overcoming shame, better managing my emotions, and understanding how the past impacted my present. As I progressed in therapy, I began implementing new healthy coping skills to better manage my anxiety, which was something I had struggled with for many years.
This is when fitness became a staple in my lifestyle and routine, and why I believe that it truly is one of the best forms of self-care for our body and our mind.
Along the way, I found the instagram page of Sweat and Tell, and I was instantly drawn to their feed filled with their positivity, uplifting lifestyle, and motivation around fitness, health, and wellness.
While I was initially drawn to their page because of the uplifting and positive vibe, it was really through their vulnerability, honesty, and authenticity where I began to feel the greatest connection to Jo and Jacqs. As a therapist, I always appreciate when people (especially influencers who have such a wide audience) use their voice with intention and purpose around helping others feel more connected, rather than isolated.
When we see only the highlights of someone’s life, it can be hard to relate (especially if we are going through a rough patch), and it can also make us feel like we’re doing something wrong. Comparison can be brutal when we feed into the false belief that other people’s lives are “perfect” (just FYI, perfect does not exist). When we are able to get glimpses into the raw humanness of others, we feel a greater sense of belonging. We are reminded of our common humanity — that we are not alone in our struggles. This also normalizes the idea that struggling is a part of being human.
With that being said, I’m excited to dive in! Today I want to talk about why fitness is such a beneficial practice for taking care of your mental health.
5 Reason Why Fitness Is So Beneficial For Your Mental Health
As I mentioned before, a significant part of my decision to become a therapist was through my own experience in therapy, and this included learning how to manage my anxiety in healthy ways, primarily through exercise and a change in lifestyle habits.
Once I started implementing fitness into my routine, I began to recognize that if I wanted to become the healthiest version of myself, I could not overlook the importance of physical exercise and movement. I truly believe that taking care of your mental health should be a holistic practice that encompasses the mind and the body (they are connected, after all).
Below are just some of the few benefits of movement & fitness, and why this practice can be such a great tool for taking care of your mental health and well-being.
1. Discipline
Discipline is a form of self-care. Motivation ebbs and flows, which is why discipline is so necessary for us to continuously show up for ourselves. When we are consistent with a healthy practice such as exercise, we prove to ourselves that we are the type of person that shows up (even when we don’t feel like it). We act in line with values such as reliability and consistency. We then become the type of person that is disciplined, reliable, and consistent. I will never stop raving about the book Atomic Habits, because it dives into the importance of aligning our actions and goals with our desired identity. If I want to be a consistent person, then I need to act in line with what a consistent person would do.
Keeping a promise to yourself is a form of self-care. And this is exactly what a consistent exercise or fitness routine does. You show up - again, and again, and again, even on some days when you don’t feel like it (which is an example of practicing opposite action - sometimes we need to do the opposite of what we feel like doing because it is in our best interest).
Discipline in one area of your life will often translate into other areas of your life - it very much becomes a parallel process. When I started consistently exercising, I began to take on the identity of someone I wanted to be - someone who is dedicated to their goals and takes care of themselves, even when it is not easy. When I stuck with my fitness journey, I became much more confident that I could be that type of person in other areas of my life, which led to me pursuing my dream of becoming a therapist (and eventually opening my own practice). It inspired me to base my actions on my core values and who I wanted to become.
Discipline goes such a long way.
2. Structure and Routine
A healthy foundation for our lives begins with a stable routine. Structure provides a sense of stability that can really keep us grounded throughout the different seasons of life.
Having a consistent schedule, or carving out specific time for ourselves on a regular basis, provides us with structure that can be so necessary to feel more balanced throughout our days, weeks, months, and years.
As humans, we are naturally drawn towards what feels familiar and comfortable. This is why routines can be so good for us, but also why getting started with something new can be so challenging. Change is inherently uncomfortable! Which means a new activity or routine can feel vulnerable and disruptive.
But when we maintain a structure that supports our well-being and health, we develop a solid foundation that can help us feel more resilient when challenges come our way. It’s like building a house - you can’t focus on fixing the roof if the foundation is not stable enough. Focus on building your foundation first, and then you will be better equipped to fix the roof. Creating a sense of structure and routine is part of that healthy foundation.
If you don’t have a structure or routine in place, I always recommend starting small and setting realistic, attainable goals for yourself. This can even be as simple as adding in 10-15 minutes a day of mindful movement to your routine. Once you begin to feel the reward of having some structure in place, you will be that much more likely to keep up with the practice and implement more healthy habits that support a solid routine.
3. Mindfulness
There are so many different ways to practice mindfulness, and moving our body is definitely one of them (and one of my favorite ways). If you struggle with anxiety like me, (ruminating thoughts, irritability, muscle tension, sleep disturbance, etc), mindfulness is an incredibly effective coping skill to add into your routine.
Despite what many people may think, mindfulness does not have to be boring. And it does not have to be complicated! Mindfulness is bringing your attention to the present moment, rather than living in the past or future (which does not even exist right now). One of the most common ways to practice mindfulness is by bringing your awareness to your breath, or to hone in on your five senses (what you can see, feel, hear, taste, and smell).
Exercise and movement are great ways to bring your attention to what you are doing in the present moment. This is because movement allows us to become more attuned to our body and what we are feeling in the present moment (especially when we breathe our way through the physical discomfort, or listen to our body and take modifications).
Research has shown that mindfulness can actually physically change the brain structure (lowers our stress response and makes it easier to regulate emotions), further supporting the benefits of a mindfulness practice. While mindfulness is often a natural side effect of movement, it can also be something to intentionally incorporate during your exercise. My fitness practices really encourage me to be more intentional with the present moment, because of the mind/body connection. Mindfulness can also allow you to challenge yourself more physically while staying attuned to what your body needs.
4. Improves Mood + Decreases Inflammation
Exercise decreases cortisol (the stress hormone), and increases dopamine and endorphins (the feel good hormones). This is why exercising is one of the best natural coping mechanisms — it actually physically affects the brain, allowing us to feel more balanced, energized, and just overall healthier.
When cortisol is spiked, our brain is on high alert, which increases inflammation throughout our body. This is why chronic stress is often directly linked to physical health problems.
If you think about your typical day, there are likely many moments where you experience spikes in cortisol regularly (worry about work deadlines, preparing for an event, having a conflict with your partner, daily responsibilities of adulting, etc). This isn’t necessarily a bad thing (it can definitely motivate us to take action), but it’s important to practice habits on a regular basis that will support a decrease in your cortisol levels.
Basically, if you ever feel tense, restless, or stressed (how can you not in today’s modern world?) try moving your body in some way. Even if it’s some light stretching or gentle yoga, just see how you feel afterwards. Any habit or tool is not guaranteed to get rid of an emotion, but it is highly likely to decrease the intensity of it, giving you that much more control over your emotional state.
5. Boosts Confidence
Moving your body on a regular basis can definitely have a drastic influence on your overall confidence and self-esteem. When we physically feel good, we tend to mentally feel good. Because of how fitness and movement support healthy brain function, people who exercise regularly are much more likely to have healthier self-esteem and higher levels of confidence (of course there are physical benefits as well). Not to mention, when you regularly engage in self-care practices, your self-worth and confidence increase because your actions are sending signals to your brain. If you prioritize meeting your physical and emotion needs, you are communicating to your brain that you are important and your needs matter.
Exercise and fitness should never be used as a form of punishment, but rather an act of compassion towards yourself, and dedicating time to care for yourself out of love and gratitude for what your body can do.
When you prioritize health and wellness into your routine, you nurture yourself and fuel your energy so that you can show up fully in other areas of your life. It is not selfish to prioritize and take care of your needs — it is necessary! Life requires us to show up for so much - work, relationships, personal responsibilities, etc. When you fill up your own cup by taking time out for yourself, you are that much more capable of tapping into your resiliency when you need it. It’s in there, trust me. Even if on some days it’s a bit harder to find. And movement is just one way to be reminded of your strength that exists within.
To Sum Things Up…
Physical self-care, such as fitness, is only one part of the equation when it comes to taking care of our mental health (but definitely a very important part). I always recommend having a wide range of self-care tools to support you as a whole and that include physical and emotional practices.
If you seem to have all the healthy coping skills in place and are still struggling with your mental health, it might be time to seek professional guidance.
If you’re looking for a new therapist, here’s a few tips on finding a good fit:
Think about your goals and expectations for therapy, and what you are hoping to get out of the process (basically, what would you like to be different about your life?). If you’re clear on what you are wanting support around, this can help inform you on what to look for in a therapist.
psychologytoday.com is a therapist directory that has a ton of providers listed. You can narrow down your search by what you’re wanting to address in therapy, what type of therapy you’re looking for (if you’re struggling with anxiety, you might look for someone who offers Cognitive Behavioral Therapy), your location (or online in your city/state), and whether they take insurance or not. Try to find at least 3 therapists that have a profile that resonates with you, and then reach out requesting a (free) 15 minute consultation call. This call can help you get a feel for what it’s like talking to each therapist, and ask them any questions you have about the process of therapy. I recommend asking what their approach is in therapy, what population they typically work with, what you can expect working with them, and how they imagine they might be able to help you.
If you are wanting to use insurance, just know there will be more limited options with finding providers (unfortunately). Many therapists do not take insurance for several reasons (low reimbursement, delayed payment, requirement for a diagnosis, etc.). If you are able to pay out of pocket for therapy, you can use your HSA/FSA account if you have one. I also recommend checking with your insurance about your out-of-network mental health benefits. Many insurance companies will offer reimbursement (sometimes up to 50-60% after meeting your deductible) if you submit a receipt from therapy. It’s worth checking in case you can get some money back!
Where to find more from Abby:
You can find me Abby on instagram at @abbywilsonlcsw, or through her website at abbywilsontherapy.com. She works with clients online throughout Texas.
Xo, Jo & Jacqs
*We are in no way affiliated with this Doctor and are not receiving any compensation in exchange for sharing her information. All information and opinions are our own based purely on personal experience.
