The Starved Brain

Low energy availability (LEA) occurs when either dietary intake is too low or energy expenditure from exercise is too high. As a result, the body does not have enough energy left to support all physiological functions needed to maintain optimal health.

LEA can be unintentional or intentional. Lack of knowledge about adequate nutrition to prevent an energy inabalance may cause LEA. In the case of the later, undereating may result from body dissatisfaction, social pressure to look a certain way or the belief that a lower body weight will result in a faster/better performance.

The brain requires a constant supply of glucose, the primary energy source to function optimally. When you are in a state of LEA, the brain is the first organ to panic.

The brain quickly goes into survival mode, which has a massive impact on the way you think. Undereating may change aspects of your personality and cause serious physical issues.

Undereating and underfueling isn't just an "in season" focus. LEA can occur in any body size, weight or shape.

Proper nutrition is not just for physical health but also for mental health and emotional well-being.

It's time to do a nutritional check-in. Is your brain starving for carbohydrates?

Mental Health Check-In

Mental illnesses often come with the stigmatized belief that those who struggle with depression or anxiety are weak and fragile. Many people hide mental health struggles due to shame. To improve quality of life, it's important to work through any barriers that are preventing you from addressing your mental health in a positive and productive way.  Although May is Mental Health Awareness Month, I always find November to be the most difficult month for my mental health due to the cooler weather, no more races (or planned travel), darker days and a change in pace. I am already finding myself a bit more sad as this will be my first winter without Campy in over 16 years.   Mental health isn't just about how you think. It's about how you feel and act. It includes your emotional, psychological and social well-being. It determines how you make choices throughout the day, how you handle stress and how you interact with others. Mental health is important throughout your entire life. You must never stop caring about your mental health. And as I've learned over the years, mental health can change over time. Depression is a common mood disorder that causes a persistent feeling of sadness and loss of interest. It affects how you feel, think and behave, leading to a variety of emotional and physical problems. When you are depressed, you have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living. Depression drains your energy, optimism, and motivation. Depression isn't something that you can't simply "snap out" of it. It's not "all in your head" and you can't just "look on the bright side." Depression is a serious but treatable disorder that affects millions of people. Don’t underestimate the seriousness of depression. Depression makes it difficult to connect on a deep emotional level with anyone, even the people you love the most. Depressed people may say hurtful things and lash out in anger (remember that this is the illness talking) but many times, someone may be depressed but always act happy and joyful. It may be hard to believe that a caring, happy, funny, successful, kind and loving person would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking due to intense, uncomfortable feelings. During depressive episodes, symptoms may include: Feelings of sadness, tearfulness, emptiness or hopelessness Angry outbursts, irritability or frustration, even over small matters Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports Sleep disturbances, including insomnia or sleeping too much Tiredness and lack of energy, so even small tasks take extra effort Reduced appetite and weight loss or increased cravings for food and weight gain Anxiety, agitation or restlessness Slowed thinking, speaking or body movements Feelings of worthlessness or guilt, fixating on past failures or self-blame Trouble thinking, concentrating, making decisions and remembering things Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide Unexplained physical problems, such as back pain or headaches Do not be afraid to ask for help. Seeking help is a sign of strength, not a weakness. There are many mental health services available for mental, emotional and social concerns. With appropriate care, you can recover from mental illness to live a rewarding and meaningful life. Caring for your mental health is just as important as taking care of yourself physically. A few helpful ways to reduce your own feelings of stress, anxiety and depression: Manage your time with a to-do list so that you don't feel overwhelmed with tasks and deadlines. Accept your own needs and recognize the triggers that make you feel physically and mentally exhausted or troubled. Give yourself a break to mentally calm down your mind and to physically calm down your body. Bring joy to exercise. Exercise produces stress-relieving hormones and can improve overall mental and physical health. Training should never feel like a chore. Set time for yourself without feeling guilty that you should be doing something else with your time. Do something daily that makes you feel good. Avoid alcohol and drugs, eat a healthy diet and get enough sleep. Don't be afraid to talk about your feelings to a close friend, counselor, to your spouse, caregiver, boss or family member. Ask for help when you feel overwhelmed. You don't have to be superman/woman. It's ok to feel too tired, busy or not in the mood to do something. Accept your unique self. We are all different. Be proud of who you are - and how you look - instead of wishing you were more like someone else. Care for others. Maintain relationships and connect with people that care about you and are important in your life. If you or someone you know is suffering from mental health issues, there are many hotlines that offer free services. Click here for more information. The 988 Suicide & Crisis Lifeline is a United States-based suicide prevention network of over 200+ crisis centers that provides 24/7 service via a toll-free hotline with the number 9-8-8. It is available to anyone in suicidal crisis or emotional distress.

Helene's Devestation

    

Unity Park next to downtown Greenville
Video of Unity Park after the storm.

As you may have noticed, we did not send out our weekly newsletter last week. We were without power for 8 days due to the aftermath of Helene. Currently we are still without internet/cable.

Being without power was a minor inconvenience when we think about the thousands of people who lost their homes and businesses, as well as the confirmed 220+ deaths that occurred because of the carnage and destruction by Hurricane Helene. We consider ourselves very lucky that we had no damage to our home and our six animals are healthy and our fish survived. Our wooden fence broke when a tree fell on it but that is the worst of it (a minor and easy-to-fix issue).

We live in Greenville, SC – just outside of Traveler’s Rest. We bought our house in 2015, a year after moving to Greenville from Florida. We chose this location because of its proximity to the mountains. Like most people who trade the beach for the mountains, we fell in love with this area because of the beauty of nature, a variety of outdoor activities, amazing cycling on bike-friendly roads and a strong sense of community.

One of the perks of living in Greenville is our ability to “play” outside throughout the year. We are rarely impacted by bad weather, yet we get to experience all four seasons. It’s rare to experience snow or ice and we are too far inland to be at risk of hurricanes.

That is, until Hurricane Helene showed up and barreled her way up through the panhandle of Florida, through Georgia and slowed down and stalled over upstate South Carolina, Western North Carolina and Eastern Tennessee.

From what I read as to why this was the worst storm to hit the Carolinas in a generation, due to previous rain fall in the week before the hurricane, the ground was saturated and the rivers, ponds and streams were elevated. The storm dropped an estimated 40 trillion gallons of rain (enough to fill 60 million Olympic-sized swimming pools or 619 days of water flowing over Niagara Falls). Because of the geography of where the rain fell, the southeastern and northwestern slopes acted as funnels that directed all this water downhill and it collected into streams and rivers running into valleys. When you drop trillions of gallons of water on a mountain, it must go down. And the interaction between the mountains and the storm systems wrings more moisture out of the air. Massive rain overflows and mudslides made for extreme flooding. And flooding isn’t limited to a lot of water, it also means all the things water carries with it (large trees, buildings, roofs, cars, etc.). Roads fell apart and bridges broke. This isolated places and people because rescue efforts could not take place. As I mentioned before, we don’t expect weather like this where we live. Sure, we get wind and rain. But no one near or in the mountains worries about a hurricane. It’s like asking a Floridian if they are prepared for the chance of a blizzard.

Due to climate change, storms are wetter and warmer. Air holds nearly 4% more moisture for every degree Fahrenheit warmer and the world has warmed more than 2 degrees since pre-industrial times.

Many people are still without power and water, have lost their hours or are trapped in/near their homes. Rescue missions are difficult in the mountains because houses (and cabins) are spread out over miles of land, often in very remote locations - typically reached via bridge or small country road. Several of our friends have had their homes demolished or their houses are filled with water, mud and debris.

Although we are struggling with the devastation and grieving the loss of so many small businesses, lake towns, mountain villages and several of our favorite cycling roads and hiking paths, this hurricane brings with it some very powerful lessons.


  
Left Photo: Emily Ruth
Right Photo: Denise Knight


Community – We were in Chattanooga while the storm rolled through as I was registered to participate in the Ironman (Sunday). We hired a pet sitter to take care of our cats and fish but we were not prepared to be without power while we were away. Our incredible neighbors went out of their way to take care of our house (empty the food from the refrigerator, clean up the water that accumulated under the fridge from ice melting) as well as look after our animals and fish when our pet sitter wasn’t there. Our biggest worry was our fish because they need an air pump (which requires electricity) to get good water circulation and oxygen to breathe. Thankfully Karel has a battery-operated bubble maker, which kept our fish alive. They weren’t able to eat for four days because the filtration system wasn’t turned on but they are doing fine now. Sadly, our generator wasn’t working because there was old gas left inside from the last time we lost power (over a year ago). My mom’s partner Allen went out of his way to find someone in another town to fix our generator (which is what we used for the week without power). We have had so many people offer help (internet, laundry, shower, etc.) which shows the compassion by people in our community who want to go out of their way to help others. Our Greenville community has really come together to help one another.

Preparation – You can never be too prepared. This hurricane taught us a lot about being prepared for a “what if” situation. Because we travel a lot (often internationally), we are going to do a much better job of having a plan (and equipment) in the case another disaster happens at our house (or prevents us from getting to our house). As an example, we have five cats. We only have two cat carriers. If for some reason we couldn’t get into our car and needed to rescue our cats, we would need at least one more big carrier. We will also get together all of our important documents in the case we need to quickly escape our house in an emergency (or someone needs to collect our most important documents). Water, food, batteries, headlamps, flashlights, chargers, and non-perishable food are also needed in the case of an emergency.

Priorities in life – Natural disasters force you to realize how fragile life is. When you are put in a situation where you could lose everything, you have to quickly decide what’s most important to you. You see things differently. For example, is it important to be able to see your abs in the mirror when you are wondering how you will find clean drinking water? Is cellulite on your legs a big deal when you are trying to take care of your friends and family who have lost everything? How much of your house is filled with “stuff” that you don’t need or use? Are you living out your best life or waiting for the perfect time to start living?

Control – For seven days, we waited for our power to return. We couldn’t control the situation so we didn’t stress about the situation. We focused on what we could control and let go of expectations. Being without power for several days forces you to live life differently. You have to be creative with your time and decisions. You also quickly realize how much is taken for granted on a daily basis.

Donate – If you have the means to donate, many organizations are in need. Here’s a list that can get you started. Don’t forget about the animal shelters and vets who need our help. If you are able to foster an animal, the shelters are overflowing as dogs and cats are being transported out of Asheville and to other shelters (which are already overcrowded).

Mental Health And Your Relationship With Food

You can probably think of a time in your life when you had an incredible meal or dessert. Perhaps it was on your birthday, during a vacation or for a holiday. This meal was so delicious that you felt a physical sense of happiness and joy. To this day, you can't help but smile and feel your mouth water as you think back to that special occassion.  For me, that meal is carrot cake. I love carrot cake. And in a few days (May 31st), I will enjoy a big slice of this spicy and moist cake as it's my favorite way to celebrate my birthday.  Although I can enjoy carrot cake any day of the year, this is a special yearly tradition that started when my dear friend Laura made me a delicious carrot cake for my birthday back in 2009.  Food is a necessity for life. Although I can live without carrot cake, humans can't live without food.  For any individual who is living with disordered eating habits, you may find that certain foods do not bring you joy, but instead, bring you great feelings of anxiety and stress.  Extreme focus, fear or worry about food and calories can bring on great emotional distress. Attempting to follow a 'perfect' diet can cause someone to become rigid and inflexible about food. This may bring on guilt and shame when certain foods are consumed. Ultimately, disordered eating patterns can impact physical health and mental well-being.  Unless you have a food allergy or intolerance to a certain food, eating should always remain a source of pleasure, not panic. By improving your relationship with food, you may find yourself more at ease in social settings, during holidays and events, when traveling and while eating out.  Viewing foods as "good" or "bad" may seem harmless but this language has a direct impact on how you feel about yourself. In other words, you are assigning a moral value to food which means when you eat a "good" food (like a vegetable) you feel good about yourself but if you eat a "bad" food (like cake) you feel bad about yourself. Transferring labels onto food means you are putting labels on self-worth, which can create shame and guilt - further affecting how and what you eat. The reality is unless you have a medical reason to avoid creatin foods, enjoying french fries or a slice of carrot cake will not make you a bad - or unhealthy - person.  To help you feel more at peace with food, remain open-minded with your food related decisions. Relaxed and mindful eating doesn't mean you are letting yourself go but it's the opposite - you are listening to your body and eating without judgement, punishment or to compensate (earn and burn).  Food doesn't only exist for fuel and nourishment but it is also for pleasure and to satisfy your hunger. Give yourself freedom and flexibility with your food choices. While it's ok to have a preferred style of eating, allowing yourself variety during special occasions (birthday) and during unique circumstances (ex. travel) is part of being human.

Bootlegger 100 - DNS

This morning Karel and I were supposed to race in the Bootlegger 100 gravel event - 107 miles with over 10,000 feet of elevation. I recently announced our race schedule on my Instagram account and we were really looking forward to this event. I had booked a hotel, planned the restaurant for pre-race pizza and even found a Chipotle (yum) for after the event. The best part was that I was going to enjoy the event with a few friends. Well, we didn't do the event. 

Four weeks ago, Karel had a really bad crash at the Whole Enchilada MTB event at the Whitewater center. His bike slipped on a wet wooden bridge and that resulted in a direct fall to his right hip. Karel was able to continue to train for two weeks even though he still had a fluid-filled bump on his hip. But last week, the bump turned solid and started to cause him a lot of pain. Karel did some research and came across a similar injury that Jan Frodeno had and we instantly knew that this is what Karel had - A Morel-Lavallee Lesion. With the bump not getting any better after three weeks, we booked an apt with his general physician and he had a syringe full of fluid drained from the bump. This happened on Monday. He was also given a heavy duty 7-day antibiotic in the case of an infection. After a few days, the bump wasn't any better so we consulted with a friend who is in the medical field as well as our Orthopedic doctor and Karel started wearing tight compression around his hip 24/7. This helped a lot and the bump has finally gone down in size. It's not fully gone but it's a lot better. Karel may have damaged some nerves so he is still dealing with a bit of pain but thankfully no broken bones. The antibiotic made Karel feel super lousy on Wed and Thursday and then he had to see the dentist for a broken tooth on Friday. After all of that, Karel decided that it wouldn't be smart to do the ride and with a big schedule of races, he needed to put his health first. 

As for myself, I was still interested in racing but I wasn't comfortable going to a gravel race 2.5 hours away without Karel (seeing that my history of gravel races hasn't been the best). Additionally, the weather wasn't looking great in the morning and mentally, I haven't been in the best place and I knew this race would require a tremendous amount of physical and mental energy. 

On Thursday I took Campy to the vet as he hadn't been eating for 2 days. Campy has been showing a lot of aging signs over the past few months (ex. confusion, not hearing well, not seeing well, needing to wear diapers, sleeping a lot) but lately he just hasn't been himself. His urination issues have gotten worse, he vomited after eating one night and he has been drinking a lot of water. Our vet is wonderful and after taking some blood, she told me that his kidneys are declining. Although he is "only" in stage 2 of kidney disease per his labs, he is showing signs that he is in stage 3. Campy is now on nausea medication which has helped his appetite but we have had to change his diet so that it is not hurting his kidneys (which is hard when you have a picky eater senior dog with only 8 teeth left).

Although we have been sad about the signs and symptoms that Campy is showing in his 15th year of life, this news really broke my heart. To hear that Campy is nearing the end of his life has been really really hard for me. Knowing that we could have three months left or if we are lucky, over a year, has really crushed me. I can't focus, I feel like I have a huge weight on my chest, I am feeling anxious and I am really really sad. 

On Friday, all I wanted to do was to be with Campy. I know that now is not the end but mentally, I just couldn't gather the strength to leave Campy for this race and to ride for 7+ hours on gravel without Karel. 

Knowing that Campy is living out his final months is causing a lot of anticipatory grief, which is bringing me a lot of pain and heartache. With so much uncertainty about the next few months, our responsibility of caring for Campy has changed a bit but we won't stop us from making the most of every day. 

I debated about writing this post but I've always viewed my blog as my journal and I want to share all parts of my life - the good and the sad. 

Stress, Depression and Mental Health - Tips for coping

I have spent much of my career focusing on the many ways to help athletes optimize physical health. But it wasn't until my life was turned upside down by the passing of my dad to cancer in May of 2014, followed shortly by a diagnosis of PMDD, that my mental health became just as important as my physical health. 

Mental illnesses often come with the stigmatized belief that those who struggle with depression or anxiety are weak and fragile. Many people hide mental health struggles due to shame. To improve quality of life, it's important to work through any barriers that are preventing you from addressing your mental health in a positive and productive way. 

Anxiety and depression are interesting. It's wild how certain words, pictures, videos, people or noises can be very triggering some days and I can be immune to the same things on another day. Over the years (with the help of medication) I've learned valuable coping skills for working through the emotions, thoughts and feelings that can be distorded and confusing. 

Mental health isn't just about how you think. It's about how you feel and act. It includes your emotional, psychological and social well-being. It determines how you make choices throughout the day, how you handle stress and how you interact with others. Mental health is important throughout your entire life. You must never stop caring about your mental health. And as I've learned over the years, mental health can change over time.

Depression is a common mood disorder that causes a persistent feeling of sadness and loss of interest. It affects how you feel, think and behave, leading to a variety of emotional and physical problems. When you are depressed, you have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living. Depression drains your energy, optimism, and motivation.

Depression isn't something tha- you can't simply "snap out" of it. It's not "all in your head" and you can't just "look on the bright side." Depression is a serious but treatable disorder that affects millions of people. Don’t underestimate the seriousness of depression.

Depression makes it difficult to connect on a deep emotional level with anyone, even the people you love the most. Depressed people may say hurtful things and lash out in anger (remember that this is the illness talking) but many times, someone may be depressed but always act happy and joyful. It may be hard to believe that a caring, happy, funny, successful, kind and loving person would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking due to intense, uncomfortable feelings.

During depressive episodes, symptoms may include:

• Feelings of sadness, tearfulness, emptiness or hopelessness
• Angry outbursts, irritability or frustration, even over small matters
• Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
• Sleep disturbances, including insomnia or sleeping too much
• Tiredness and lack of energy, so even small tasks take extra effort
• Reduced appetite and weight loss or increased cravings for food and weight gain
• Anxiety, agitation or restlessness
• Slowed thinking, speaking or body movements
• Feelings of worthlessness or guilt, fixating on past failures or self-blame
• Trouble thinking, concentrating, making decisions and remembering things
• Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
• Unexplained physical problems, such as back pain or headaches

Do not be afraid to ask for help. Seeking help is a sign of strength, not a weakness. There are many mental health services available for mental, emotional and social concerns. With appropriate care, you can recover from mental illness to live a rewarding and meaningful life. Carrying for your mental health is just as important as taking care of yourself physically.


A few helpful ways to reduce your own feelings of stress, anxiety and depression:

• Manage your time with a to-do list so that you don't feel overwhelmed with tasks and deadlines.
• Accept your own needs and recognize the triggers that make you feel physically and mentally exhausted or troubled.
• Give yourself a break to mentally calm down your mind and to physically calm down your body.
• Bring joy to exercise. Exercise produces stress-relieving hormones and can improve overall mental and physical health. Training should never feel like a chore.
• Set time for yourself without feeling guilty that you should be doing something else with your time. Do something daily that makes you feel good.
• Avoid alcohol and drugs, eat a healthy diet and get enough sleep.
• Don't be afraid to talk about your feelings to a close friend, counselor, to your spouse, caregiver, boss or family member.
• Ask for help when you feel overwhelmed. You don't have to be superman/woman. It's ok to feel too tired, busy or not in the mood to do something.
• Accept your unique self. We are all different. Be proud of who you are - and how you look - instead of wishing you were more like someone else.
• Care for others. Maintain relationships and connect with people that care about you and are important in your life.

If you or someone you know is suffering from mental health issues, there are many hotlines that offer free services. Click here for more information.

The 988 Suicide & Crisis Lifeline is a United States-based suicide prevention network of over 200+ crisis centers that provides 24/7 service via a toll-free hotline with the number 9-8-8. It is available to anyone in suicidal crisis or emotional distress.

World Mental Health Day - PMDD

 

Today is World Mental Health Day. A day "to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health."

According to the World Health Orginzation, stigma and discrimination continue to be a barrier to social inclusion and access to the right care. We can all play a part by talking about mental illnesses without stigma, learning more about the conditions that affect millions of people very year, improving the affordability and quality of mental health care and raising awareness about which mental health interventions work.
                                                                             -----------------
It was the winter of 2014. A few months prior we moved from Jacksonville, FL to Greenville, SC This was my first "real" winter after spending over 10 years in warm and sunny Florida. My dad had recently passed away after a 10-month battle with stage IV cancer. 

Throughout this time, I noticed that around the start of my menstrual cycle (in the 1-2 weeks prior), I did not feel or act like myself. I was becoming easily irritated and anxious. So many unexpected and uncontrolled heightened emotions started to negatively impact my life. There were times I felt suicidal, times when I would panic and other times when I was angry and irritable. I was hypersensitive to everything. I had trouble concentrating.

And then it was like a light switched off. A few days after my menstrual cycle started, the darkness cleared and I became more like myself - happy, optimistic, patient, positive. Month after month, I felt like I only had two weeks of living normally. The emotional symptoms were so distressing that it was severly impacting my daily life. And once my period started, it was a huge relief - I finally had my life back. 

I talked with my sport doctor and he diagnosed me with PMDD (premenstrual dysphoric disorder) - a much more severe form of premenstrual syndrome (PMS). 

Women like myself who have PMDD are sensitive to the normal fluctuations of estrogen and progesterone during the luteal phase of the menstrual cycle, which triggers the debilitating mood symptoms.

I'm extremely thankful to my doctor for not blaming my symptoms on my "raging hormones." He gave me a diagnosis so I could then explore treatment options. When I talked to my GYN, she suggested that an antidepressant may help. I was hesitant. I felt like an antidepressant was the easy way out and I could treat this on my own with lifestyle changes. I tried tweaking my diet, working with a counselor and changing my exercise routine. Nothing was helping. Almost two years after being diagnosed with PMDD, I decided I would try an antidepressant (SSRI). 

After a few months, I found it easier to function each month. My symptoms were less severe and I could better manage my emotions. I could better recognize my triggers and I learned how to better cope with my symptoms. 

For a while, I felt embarassed that I needed medication to feel normal. But overtime, I realized that taking one small pill, once a day, was my lifeline. The antidepressant wasn't turning my into a different person - it was helping to maintain my normal personality and quality of life. 

Every month I pick up two medications from the Walmart pharmacy. Phenobarbital for Campy to prevent his seizures and Sertraline for my mental health. I always joke with Karel that I am picking up our "happy brain" pills. 

Campy needs a pill to control the abnormal activity in his brain and I need a pill abnoral response to normal hormonal changes.

Demonizing medication as a treatment option for mental health does a real disservice to those in need of it. Mental health is equally as important as physical health. Illness is illness. Mental health is health. 

There's no health without mental health.

Hi athletes, weekend warriors and fitness enthusiasts, 

I feel you. 2020 was a brutal year. We all lost our primary source of mental wellness - sport, gym, socializing, traveling, racing. We lost our routine and our favorite way to socialize. Sport and exercise affect us in deep and personal ways. After a year of cancellations, disrupted routines, changed plans and unpredictability, we all feel a profound sense of loss. We lost our self-identity during a time of uncertainty. 

It's not silly to feel a wide range of emotions - almost like a death. Something this powerful and meaningful was taken away. Right now you may still be experiencing any one of the stages of grief - denial, anger, bargaining, depression, acceptance. Left unaddressed, these feelings can lead to more serious mental and physical health problems. 

If you have felt growing levels of anxiety and depression, you are not alone. You may be confused on whether or not it's worth continuing on with sport with so much uncertainty. There's nothing wrong with you. You don't need to feel bad for your feelings. 

But don't give up. 

With such a strong link between well-being and performance, you may feel like you need to hide from your thoughts and feelings. You may feel misunderstood or unheard. You may be confused and left wondering if it's worth continuing to train for your sport with no clear plans of the near future.

Don't give up. Sport and exercise serves you well in so many ways. To keep you thriving, I encourage you to address your mental health. Physical health is nothing without mental health. 

To help with thoughts, coping skills and behaviors during this incredibly challenging time, I encourage you to mark your calendar to watch my live discussion at Trimarni Coaching and Nutrition with Dr. Gloria Petruzzelli on January 8th, 2021 at 1pm EST/11am PST. If you are unable to watch live, you can rewatch the broadcast at a later time. I will also share on my blog, newsletter and on Instagram. 

This talk is not intended to be medical or mental advice or treatment. If your are worried about your mental health while reading this or while watching the broadcast, please contact a local medical or mental health provider. 

Call 1-800-273-TALK (8255); En Español 1-888-628-9454
The Lifeline is a free, confidential crisis hotline that is available to everyone 24 hours a day, seven days a week. The Lifeline connects callers to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals. People who are deaf, hard of hearing, or have hearing loss can contact the Lifeline via TTY at 1-800-799-4889.

It's time for your mental health check-up

 

It's been a difficult time for everyone. 

I came across this article on assessing your mental health. After reading this article and going through the self-exam questions, I am surprised that more people don't admit to having mental health issues. There's no shame in not being okay. If feelings of sadness, worry, hopelessness, anxiety, nervousness or irritability are effecting your ability to fully engage in work, physical activity or relationships, do yourself a favor and seek help. One in four people in the US is living with a diagnosable mental health issue, yet less than half seek treatment. It's so easy to reach out for physical health help but far too many ignore mental health help. Your brain is part of your body. Your mental health is part of your physical health. 

I wanted to invite you to check-up with your mental health:

• Have you felt more anxious or worried than usual?
• Have you lost interest in activities that usually hold your attention?
• Have you felt more sad than happy lately?
• Do you have trouble concentrating?
• Do you struggle to give yourself appropriate “me” time?
• Do you regularly skip meals or snacks?
• Have you noticed a change in your appetite and eating habits?
• Do you struggle falling asleep or staying asleep?
• Have you experienced significant mood swings or thoughts of suicide?
• Do you feel overly fatigued or exhausted by the end of the end?
• Have you recently lost interest in activities that used to keep you interested, happy and engaged?
• Do you rely on alcohol or drugs to cope with stress or emotions?
• Do you feel alone and wish you had someone to share your personal thoughts and feelings with?
• Do you feel as if you lack purpose in life and are scared about what the future holds?

Your responses to these questions does not take the place of a formal mental health exam. 

If are concerned about your mental health or need help building better coping skills, seek the care of a licensed mental health provider or for immediate care, call the National Suicide Hotline: 1-800-273-8255.

Alcohol - addictive, dangerous and socially acceptable

Bread is villainized yet beer is socially accepted. 

Despite the fact that alcohol is addictive and dangerous (contributing to countless injuries and deaths), alcohol is normalized in so many societies around the world. From "mommy juice" to a way to relax or celebrate, alcohol is advertised, touted and consumed in ways that you wouldn't see with any other drug. Even though alcohol is a drug, it's extremely accessible and as socially acceptable as drinking water. In fact, in several places in Europe, beer is cheaper than water when dining out! 

The popularity of alcohol and the pressure to drink is everywhere. This makes it incredibly difficult for the many recovering alcoholics that are working incredibly hard to maintain long-term sobriety. I have several friends that continue to battle alcohol abuse triggers and temptations.

Weddings, sporting events, backyard BBQs, birthday parties, office events and holiday functions. In almost every social function, you are likely to find an assortment of alcoholic beverages - you may even expect that alcohol will be present and available. Alcohol is legal, easy to access and socially acceptable. 

Although alcohol is socially acceptable, many people have made a habit of abusing alcohol. 

• Beer and other alcoholic drinks are marketed as a way to have a good time. 
• Many people see alcohol as a way to relax. 
• Some people can't have a good time without alcohol. 
• Alcohol is used as a coping mechanism. 
• Alcohol can make you feel more confident.

If you have recently found that you can't go a day (or more than a few days) without a glass of wine or glass of hard liquor or beer, you turn to alcohol when you are stressed, anxious or overwhelmed or you can only relax/destress when you consume alcohol, you may be using alcohol to assist with mental or emotional needs. 

Once step above of alcohol use is alcohol abuse. 

While you may feel relaxed, calm or joyful after an alcoholic beverage, alcohol dependence or abuse should not be overlooked. With more data indicating that people are drinking more than usual due to anxiety and isolation related to the current pandemic, reach out to a professional for help. 

If you or someone that you know needs addiction help, reach out to the Substance Abuse and Mental Health Services Administration.  1-800-985-5990.

Suicide Prevention Month: Stigma of mental illness

September is National Suicide Prevention Month. 

September 10th is World Suicide Prevention Day - a time to remember those affected by suicide, to raise awareness and to focus on efforts on directing treatment to those who need it the most. 

In 2019, the unthinkable happened. We lost an athlete and friend to suicide. Words can't describe the sadness that we felt when we heard he took his own life. We miss him dearly. 

Mental health is extremely important to me. Growing up, I always felt like my mind functioned a bit different than other people. But my mental health became more of an issue when my dad passed away just 3-days before my 32nd birthday (2014) after a 10-month battle with cancer. While I continue to learn how to navigate life without my dad, life still has it's obstacles, struggles and setbacks - all of which affect my emotional well-being. 

Unfortunately, because of the stigma of a mental illness, it's a silent struggle that many of us share in common. Some of the harmful effects of stigma include: 

• Not seeking help or treatment
• Self-doubt, weakness, shame
• Isolation - uncomfortable expressing emotions/thoughts
• Equating yourself with your illness
• Lack of understanding by family, friends, co-workers
• Bullying
• Health insurance that doesn't adequately cover mental illness treatment

There is no face or look of a mental illness. A mental illness can affect every skin color, shape, religion, gender and ethnicity and can occur at different times in life and through all age groups. If you feel comfortable seeing a doctor when your physical health is compromised, there should be no shame in treating mental health in the same way. 

We are taught not to judge individuals with conditions like cancer, lupus, heart disease and so much more. As it relates to physical conditions, people are surrounded by love, support and care. Each person with a physical illness is encouraged and often provided the support and means to live a full life despite a physical illness.

But what about PTSD, addiction, depression, anxiety and bipolar disorder? When it comes to mental health illnesses, there's a fear of being understood. Your job status could be compromised and you may not be able to afford quality mental health care. 

There's no way to tell what someone is going through. Social media is constantly showing us the highlight reels - making the lives of others look exciting, perfect or amazing. This can cause comparison - which is the thief of joy. Many people who are anxious or depressed don't "look" anxious or depressed because we are all taught to carry on the best we can, given the circumstances. Like body image struggles, there is no one "image" as to what a mental illness should look like. More so, mental illnesses are often regarded as socially unacceptable - thus the stigma associated with conditions like depression, anxiety, schizophrenia, eating disorders and addictive behaviors. Just because someone doesn't have any outward signs of a mental illness or doesn't fit into a "box" of symptoms, this doesn't make it any less serious or real. Someone may not "look" like he/she is struggling but it doesn't mean that this person is ok. 

Check up on your friends, your family, your co-workers and your neighbors. Silence is a scary part of a mental illness. I know for myself, when I feel anxious, I am constantly trying to sort through the many different thoughts in my head. And there are a lot of them! Thankfully, I have a strong tribe around me for outside input so that I can make sense of the thoughts that make the most sense (and get rid of the thoughts that are false, nasty and unproductive). 

Life is not easy. Sometimes it's fun and exciting but often it is messy.
But it's worth sticking around for. Let's make sure that everyone has an opportunity to live life to the fullest. 

We can all help prevent suicide. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals. 1-800-273-8255

Mood-Boosting Tips

                   

Staying positive and optimistic in such an unpredictable time is tough. We could all use some good vibes right about now. 

If you are in need of a mood boost, give these simple tips a try:

• Cultivate gratitude - It's difficult to feel positive about your life if you are constantly making comparisons. We've been culturally conditioned to focus on what we don't have, instead of appreciating what we've already achieved or received. To turn your mood around, change your outlook. When you are grateful for what you already have, you'll feel more joy and contentment - no matter what you have or don't have in your life.
  
  
• Make a list - Bad, upsetting and dissapointing news is everywhere right now. If you spend a lot of time watching, listening and reading, you'll feel sad, negative and emotionally depleted. Everyday, write down at least five things you are grateful for. If you feel stuck, start by being thankful for the fact that you are making time to be grateful.
  
  
• Appreciate yourself - Take time to value your positive qualities and accomplishments. It's easy to focus on what you need to do or what you failed to do. Celebrate the big and small successes in your day - especially the work you accomplish when you don't feel like working. If may not feel natural to give yourself an ego boost but you deserve to be acknowledged. Life is constantly evolving and changing. Learn to embrace the space in-between where you are and where you want to be. 
  
  
• Be creative - Your brain is a muscle that needs daily exercise. Not only can you reduce stress, but doing something creative is distracting - especially when you are forced to try something new. Don't fall into the trap of comparing your creative projects with that of someone else. Creativity doesn't have to be a competition. Creativity is a way to create and innovate. Creativity is about doing meaningful and fulfilling activities. 
  
  
• Get outside - Spending time in nature helps leave stress and worry behind you. It gives you an opportunity to rejuvinate and focus on more simple and refreshing thoughts. Even if your time is limited, your brain deserves a chance to relax. Instead of scrolling your social media feed or watching TV, visit a local nature park or take a walk. Your mind, body and soul will thank you. 

"We can complain because rose bushes have thorns, or rejoice because thorns have roses.”

― Alphonse Karr

For more healthy living tips, nourishing recipes and motivation, subscribe to the FREE Trimarni newsletter (delivered to your inbox every Wednesday morning). 

Healthy coping during stressful times

In today’s fast-paced, stressful and unpredictable world, it’s important to have a toolbox of healthy coping mechanisms. A coping mechanism is something that helps you deal with something that is difficult or uncomfortable. Truth be told, nearly every coping mechanism can provide a benefit. However, some coping mechanisms have negative consequences associated with them.

For example, do you often reach for a beer, glass of wine or hard liquor to help unwind after a long or stressful day of work? What does your alcohol consumption look like in social situations or during difficult times? Alcohol functions to slow down the central nervous system, helping you feel more relaxed. It also reduces inhibition, memory and judgement. For many people, having a drink is the easiest way to deal with something that is uncomfortable or to distance from a stressor or challenge. As a result, alcohol becomes a crutch and barrier to developing more effective and healthy coping strategies.

Another example is using food as a coping mechanism. Individuals vulnerable to an eating disorder often experience circumstances in life where they feel trapped, a loss of control or pressure to succeed. Food is used as a coping mechanism to help gain control and as a way to relieve stress. Whether it's overeating (ex. binging) or restricting (anorexia), controlling food and the body provides a false sense of safety. Sadly, once trapped within the eating disorder, people struggle with how to live without it. They don't know who they are without it or how to cope without it. There's often a "voice" that is problematic and disruptive, causing a great feeling of helplesness. This negative and controlling voice can distort logic, make threats, be overly critical and demanding and can make it incredibly difficult to trust your own decisions and abilities. 

With the unpredictability, stress and external pressures of life, you may be experiencing a wide range of difficult emotions. Some of which are familiar but others may be new to you and thus, extremely uncomfortable. If you've lived a life of pushing away uncomfortable feelings, it may be incredibly unnatural to come face to face with your emotions. Learning how to embrace these inner demons or dark emotions is the first step to coping with stress, anxiety, worry and fear more successfully.

Currently we are all experiencing great stress. Even though we've been given a temporary reset and an opportunity to be creative and to slow-down, nothing is easy about our new normal. If you have recently found yourself overwhelmed with life's stressors, it's time to do some soul-searching to determine if you have been self-medicating with drugs, alcohol, excessive exercise, overspending, avoidance, overeating or some other type of instant gratification or temporary emotional relief. Just because a strategy helps you endure emotional pain, it doesn’t mean it’s healthy.

Whether it's food, spending, exercise, drugs or alcohol, it's very easy to become addicted to something, especially when it's used as a means to cope or to escape complex emotions. To cope in a productive way, it's important to first understand the root of the problem - which situations, traumas or emotions are driving you toward your unhealthy coping mechanism. Learning how to handle stress, anxiety or any other uncomfortable emotion - without the use of drugs, alcohol, food, exercise or spending - is healthy and positive for the mind, body and soul.

I’m incredible grateful to my best friend and amazing Licensed Clinical & Sport Psychologist Dr. Gloria Petruzzelli for sharing her knowledge on this topic and why we need to face our emotions head-on while developing healthy coping skills.

A quick self-care trip to Lexington, KY

I took Campy on a weekend road trip to my old Kentucky home. If you are new to my blog (thank you for finding me), I was born May 31st, 1982 and I spent the first 22 years of my life in Lexington, KY before moving down south for graduate school.

I get awfully sentimental over people and places. No matter if the experience was positive or negative, if it shared some meaningful time in my life, I have trouble letting go.

Like many of you, I'm still on a rollercoaster of emotions. I've been on the same ride since around mid March. I recogniz that I have a lot to be thankful for during these times and I realize it's a privilege to feel grateful for so much - health, career, home, family, love. But sometimes I can't get out of my own head and this leaves me stressed, overwhelmed, anxious and confused. Let's just say that unless I have a lot on my daily plate to keep me insanely busy, my mental gymnastics will spiral into overdrive.

Another fun fact about myself - I am stimulus hungry. My brain needs a lot of stimulation. They say opposites attract and this couldn't be more true for me and Karel. Karel gets his energy from being alone. He tolerates people in small groups and in small doses. Thankfully, he also tolerates me ;)

As for myself, I get my energy from being with and around people. Being alone or alone with my own thoughts is incredibly difficult and brings me great stress and anxiety.  I receive a lot of happiness from the outside world and I am constantly trying to cultivate interesting activities and seeking out companionship to give my brain the stimulation that it needs.

Our current global health situation has been incredibly hard for us all. You are not immune to the stress and distress that is affecting your community, nation or the world in which you live. The things that brought us joy and freedom have been temporarily removed and we are learning to embrace a new normal as we welcome certain people and things back into our life.

Feeling so overwhelmed with my thoughts and emotions, I needed to gift myself some me time. Even tough my extrovert personality loves being with and around others (something that I miss dearly, especially with the cancellation of all of my races this summer), I seek opportunities that allow me to collect my thoughts.

Travel is my way of "me time." Since most of my travel is for personal reasons (racing), it's something that I greatly look forward to as it makes me feel happy and alive. Travel serves as a recharge to my brain and I always feel more energized (not drained) than when I left.

Earlier last week, I decided to book a quick trip to Lexington, KY. A short weekend away, just me and Campy. Oddly enough, Campy is a great travel partner as he never makes me feel alone. Plus, I love making memories with my 12.5 year old furry BFF. I safely reconnected with people, places and things that I hadn't experienced in a long time. With such a positive, nostalgic view of my past, I tried to keep myself busy as I ran, walked and drove myself around my old Kentucky home. When I found myself bored and tired of my own company, I knew it was time to head back to Greenville, SC.

Here are a few pics from my trip:

On Friday morning, I did an hour workout in my makeshift pool and hit the road around 10:30am for my 5 hour drive up north to Lexington, KY.

While I listened to podcasts, my co-pilot was great company. 

We didn't stop throughout the drive so Campy slept the entire trip. So much cuteness. 

Exploring an unusually quiet downtown Lexington, KY.

Saturday morning long run (10.3 miles/1:22) on the Legacy Trailhead. 

I started my run from my Airbnb in downtown Lex (on E. Maxwell street) and made my way through downtown side streets to the trail. 

I ran a similar route on Sunday (8.6 miles/1:11). 

Both runs included sight-seeing and picture taking. And a lot of humidity!

It was fun to run around downtown. 

And see new and familiar sights. 

And so fun to run on flat pavement and not hills! 

Transy! Where I went to undergrad and earned a bachelor degree in Exercise Physiology and minor in Psychology. 

Triangle Park in downtown. 

Visiting my high school friend Shannon (who's a nurse) and her horses on her farm. 

Campy was on his best behavior. Just a few tough barks to the horses in the barn. 

What a peaceful backyard!

During my last trip to Lex, I visited my old house where I spent all of my teenage life. For this trip, I wanted to visit the house where I was born at in 1982. My parents were the original owners of the house and it was the first house they purchased. I drove past the house and with the owners in the front yard, I asked if I could take a picture of the house. After talking to the owners (who were incredibly nice and have lived in the house for 30 years - the 3rd owners of the house), they kindly invited me inside for a socially distant tour. Because I couldn't remember a lot about the house, I decided to Facetime my mom who gave me a memory-filled tour inside the house.

My mom loved sharing stories to the owners about the house. There were so many original things in the house - like the toilets and cabinents! And they even had a piano in the same place where I learned to play piano. 

I had so many memories in this backyard! 

 Funny thing - the house felt SO much bigger when I was little! This was the basement (with the original wall finishings) where I played a lot with my dad. I remembered it to be SO big but in reality, it was just a small finished basement room.

Finishing our morning walk outside my Airbnb. I learned this is a Poplar tree - which has very distinctive leaves. As it name suggests, it's a popular utility wood.

One last long walk around downtown Lexington. 

Someone is SO tired from the trip and all of his memory-filled adventures. 

How body image affects mental health

In honor of mental health awareness month, it's important to discuss body image. Body image is how you think and feel about your body.

I want to stress that body image issues affect men and women, athletes AND people of all ages – especially adults. Consistent exposure to “the perfect body image” can make you dislike your appearance, look, weight, size and shape. The message that “leaner is faster” or “thinner is better” or “strong is the new sexy” is everywhere, and especially for athletes, ongoing exposure to this “socially defined ideal body” message can increase body dissatisfaction, which can lead to dieting, disordered eating and may eventually cause an eating disorder. We also have a problem with weight stigma in our society, which is the discrimination or stereotyping based on a person’s weight. Additionally, if you constantly strive to meet very high expectations for yourself, you may find yourself in self-defeating cycle of dissatisfaction when failing to meet high expectations and lofty goals. This sense of frustration and disappointment can drive towards control, which often turns into dysfunctional eating and obsessive exercise behaviors.

With all this being said, it’s not surprising that so many people in our society have developed such a negative relationship with food and the body. Increased body dissatisfaction has been linked to increased likelihood of depressive symptoms, psychological distress, disordered eating and eating disorders. On the other hand, positive body image has been linked to better overall wellbeing, mental health and quality of life.

We live in an interesting time where it has become socially acceptable not to eat. In other words, it's not uncommon for an athlete to restrict calories and from the perspective of others, it's accepted, encouraged or advised. Some athletes are afraid to eat "bad" foods while others are afraid to eat "too much." There are tricks, rules and games that athletes play as it relates to food - all in an effort to keep, obtain or achieve a different look or weight. Athletes are fasting, eliminating food groups, strategically choosing the training sessions that deserve fuel and hydration and avoiding/reducing carb and calorie intake and sometimes it's applauded as a way of taking control over health, being dedicated to sport or having a passion for healthy living. To me, it looks like a miserable way to live but to others, it's become viewed as the necessary thing to do for performance, health and body composition. I'm shocked to see how many endurance triathletes will train for hours at a time, only to eat a few hundred calories in the name of attempting to become more "metabolically efficient."

To the outsider, certain athletes may look fit, lean, strong, healthy and happy but it's very easy to hide behind a photo on social media. With an overvalued belief that a lower body weight will improve performance, it's not surprising to hear that so many athletes suffer from eating disorders and mental health issues.

Our society has a very dysfunctional relationship with food and body weight/image but things only get worse when it affects athletes - who place tremendous stress on the body through training. A super strict, rigid and controlled way of eating often comes at a huge emotional and physical cost. Dieting and disordering eating require a lot of focus, which means using a lot of mental space for food-related decisions. Ultimately, this increases the risk for mental health problems.

Because athletes can easily hide under the umbrella of being very dedicated to healthy eating and extreme exercise because they are training for an athletic event, it's important to ask yourself if your current eating habits are enhancing your training, health and lifestyle?

Changing your diet and/or exercise regime in an attempt to achieve an "idealistic" body type fights against your current biology and places you at risk for physical and mental health, hormonal and performance issues. There are healthy ways to change your body composition for health or performance but the methods of your strategies should optimize health and performance - not destroy your physical and mental health. What may start as an innocent attempt to lean-up or to lose a few pounds, can easily spiral out of control, undermining health, training, recovery, performance and mental well-being

Regardless of your fitness level, I'm here to tell you that it's ok to not have a body that fits into your sport specific body "ideal." Every athlete has his/her own optimal training and performance weight where the body and mind function at its best. This body type and mental state is achieved by consistent training, nutritious eating and proper fueling and hydration. Acknowledge your strengths beyond the physical, for you are so much more than just a look. Care for your mental and physical health. Eating is not cheating. Meeting daily nutritional needs and supporting training sessions with proper sport nutrition is a necessary component of athletic success - and it keeps sport fun and health-promoting.

As a mental health advocate, I want to send a message of hope and support. Mental illnesses often come with the stigmatized belief that those who struggle with depression, substance abuse, anxiety or disordered eating are weak and fragile. You may feel shame and embarrassment for having to struggle with mental health issues. Seeking help is a sign of strength, not a weakness. Because mental health issues affect how you feel, think and behave, don’t be afraid to ask for help. You can be successful, courageous, inspiring and badass all while getting treatment for a mental health issue. There's no shame in strengthening your mental health. With appropriate care, you can go on to live a meaningful, productive and rewarding life. Carrying for your mental health is just as important as taking good care of yourself physically. Be kind to one another and most of all, be kind to yourself.

Emotionally fulfilling workouts

As a life-long athlete, I crave competition. I love showing up to a race with the desire to give my best and leave it all out on the race course. But with the temporary removal of "race day" competitions for the uknown future, I continue to seek opportunities to release my competitive spirit. Some workouts are intense. I find myself smiling (or perhaps it's a cringe) through the pain of a challenging workout that leaves me drenched in sweat and completely drained and empty. These workouts are so hard and the suffering is so intense that it actually cleanses my soul. It's a sick type of pleasure that feeds my inner athlete.

Having said that, the passion I feel for the sport of triathlon and being part of this incredible triathlon community provides a sense of belonging, purpose, opportunity for growth and pursuit of victory - all without an actual race day start and finish line. Fortunantly, within every workout, I can still give myself a proverbial start and finish line.

My intense training sessions are now supported by workouts that bring me peace, calm and joy. The feeling of being alive, free, healthy and safe - without feeling pressure to "perform." I feel a sense of accomplishment simply by keeping my heart rate low, stopping to smell the roses (or talk with farm animals), marveling at the beauty of the mountains and releasing the stress of what's happening in the world by staying completely present to the current moment.

While it may look as if I sometimes lose perspective on what it means to be an athlete (I probably stop to take pictures of nature and say hi to animals far too often), it's actually the opposite.

What we (athletes) are going through right now is really hard. It’s challenging in ways that we could not have planned for. We are all struggling with fear, anxiety, changing moods (ups and downs) and worry. This isn’t easy. This is hard. Really really hard. Not one of us - you, me or anyone out there - is expected to have all the answers as to how you are supposed to feel, function and act during this time.

While it's good to feed your body and mind with challenging workouts, a key ingredient to thrive during this time of uncertainty is to commit yourself to several weekly emotionally fulfilling workouts. These workouts help give life rich meaning, soulful purpose and ecstatic joy. Whereas you may be used to thinking of workouts as something that must be endured and not enjoyed, now is the time to make workotus pleasurable, soul-fulfilling and emotionally satisfying.

If you are struggling with how to train during a time of cancelled races and living with a pendulum of emotions, I encourage you to include workouts into your weekly training that can serve as a healthy way to unload stress, process deep emotions and emerge more balanced and self-aware. Look at your surroundings, stop when it feels right (without guilt or self-judgement) and be creative with your use of "me time." It's ok (and necessary) to continue to push your physical limits but make space in your training for these necessary emotionally fulfilling training sessions.

Looking after your mental health

Physical activity is a powerful drug. It can help shift the tide when you are feeling anxious, overwhelmed, sad, worried, frustrated or dealing with a major stressor in life. Daily exercise not only has a positive impact on depression, anxiety, ADHD and PTSD but it is also plays a role in addiction recovery. Because addiction is an illness that changes the structure of the brain and involves compulsive behaviors, exercise can serve as a healthy way to reduce the reduce the risk of relying on alcohol or drugs to cope with emotions.

While staying physically active can help you get through difficult times, it may only temporarily numb the emotions that you are feeling. While I try to do my best to keep others motivated and positived through tough times, I know I can only do so much.

To offer some help during this time, my amazing friend Dr. G (who also happens to be an incredible clinical sport psychologist) will be joining me LIVE on Facebook (at Trimarni Coaching and Nutrition) at 2:30pm EST/11:30am PST on Wednesday 3/25 to discuss the following:

• Reducing the stigma towards mental illnesses. 
• How to work through uncomfortable feelings and emotions (depression, anxiety, fear, worry, loss) without judgement. 
• How to live/function in a time of uncertainty. 
• Recognizing that "athlete self-identity" is separate from who you are as a human being. 
• Identifying your unique qualities, strengths and traits to help you thrive.
• Redefining your purpose of working out and staying active. 
• Limiting social media but recognizing the need to keep authentic connections. 
• Healthy coping mechanisms during stressful times. 

As a reminder, don’t let one disease distract you from treating another. Don't give up on yourself. 

Injury and mental health

Injuries are an unavoidable part of sport participation. While there are ways to reduce your risk and some injuries result from accidents, almost every athlete will experience some type of injury during an athletic career. While some injuries can be managed with just a little disruption to training (I call these niggles), some injuries cause substantial physical and mental stress. 

It's normal to feel frustrated, annoyed and sad when you experience an injury. Depending on the severity of the injury, your emotions may change on a daily basis. Every person has his/her own emotional reaction to an injury as well as how to best emotionally cope with a setback. It should be noted that injury process doesn't just include the time immediately after an injury until the injury is healed but it also includes the rehab process and the time needed to return to optimal fitness.

Because sport/exercise/training is often used as a healthy coping mechanism to manage stress, to boost self-esteem, to optimize health and body composition and to increase self-confidence, athletes may struggle to find healthy coping behaviors during an injury. The psychological response to an injury may trigger the following:

1. Disordered Eating - When an athlete is no longer exercising regularly, it's an assumed response to want to restrict calories and carbs in order to avoid weight gain. While a small change in eating habits may be necessary, feeling like you don't deserve to eat or feeling intense fear of weight gain may trigger disordered eating. For some individuals, when self-identity is threatened, the incidence of disordered eating or an eating disorder may increase.
2. Depression - Sport increases self confidence. Great feelings come from completing a workout, relieving stress through exercise and socializing with others. When you can no longer do what you love to do, you may question your own self-worth. Feelings of anxiety and stress due to a re-injury or lack of confidence in your return to training may cause extreme worry. There's also the emotional exhaustion that comes from spending an excessive amount of time and energy on the should of, could have and if scenarios.
3. Isolation - You may feel like everyone can train but you. Seeing people at the gym or outside may cause anxiety, sadness and a sense of alienation. When you feel like you no longer fit in with your community or friends, this may cause isolation and a loss of interest and withdrawal from healthy behaviors or proper recovery/rehab. 

There's no right time for an injury. If you suffer from an injury, allow yourself to mourn. You don't have to be "strong" by hiding your feelings. Your emotions are an important part of the healing process. You must feel to heal. While it's difficult to do, try to stay positive and keep everything in perspective. Use the success stories of others to give you hope. Maintain a positive outlook.

While rehab and therapy may not be as fun as training, don't cut corners or waste time doing nothing. Work as hard with your injury recovery rehab as you did with your training. Don't be all or nothing. If your injury allows you to still continue some part of your training or a different mode of activity, do it. While  you may not want to do it because it's just not as fun as what you did before, do what you can to get back to where you want to be. While you may feel upset and maybe even embarrassed, don't isolate yourself from others. Seek the support of people who can lift you up. Be patient - injuries don't follow a defined time-line. Rushing the process may result in a re-injury or a delay in healing. Sometimes the quickest way to heal an injury is to go slow.

Lastly, seek help. Use the time away from sport to work on your nutrition, sleep habits, personal relationships and/or mental health. Seeking out the help of a professional, therapist or counselor is not a sign of weakness, but a sign of strength and determination to overcome a setback.

Struggles with mental health

The past few days have been incredibly tough for us at Trimarni. We lost an athlete who took his own life. Although we know that depression can be life-threatening, never have we experienced something like this before. It's been an emotional time for us - with several days of carrying around a very heavy heart. While this is an incredibly sad time for us, it's also an opportunity to re-address mental health illnesses. These are real illnesses that are often hidden behind a smiling or "successful" person. Never underestimate the importance of taking care of your mental health.

Athletes often feel a strong connection with their body. The mind-body connection can be extremely powerful as it relates to optimizing performance.

However, by constantly existing in a state of high expectations, your emotional well-being could become compromised. When you feel as if you must perform physically and mentally at your best - in both training and in life (work, family, friends), this may exacerbate feelings of anxiety and depression. Mental health illnesses include biological, psychological and environmental factors. Depression can drain your energy, optimism, and motivation. Depression isn't something you can simply "snap out" of and you can't just "look on the bright side." Depression clouds judgment and distorts realistic thinking. Don’t underestimate the seriousness of depression and anxiety.

Mental illnesses often come with the stigmatized belief that those who struggle with depression or anxiety are weak and fragile. This conflicts with the idea that athletes are strong, resilient and healthy. Athletes may feel shame and embarrassment for having to struggle with mental health issues but because this illness affects how you feel, think and behave, leading to a variety of emotional and physical problems, it's important to seek help. Seeking help is a sign of strength, not a weakness. There are many mental health services available for mental, emotional and social concerns. With appropriate care, you can go on to live a meaningful and rewarding life. Carrying for your mental health is just as important as taking good care of yourself physically.

In today's visual and connected world, you may hold yourself to high expectations and standards. Too much time spent scrolling through social media can be destructive to your mental health. It's very difficult to avoid making comparisons of others perceived success, physical appearances, happiness, finances, relationships/friendships and career achievements. Social media can be healthy if you are taking advantage of ways that you can positively connect with family and "real" friends, but many times, social media is destructive to mental health.

Treat yourself with kindness and respect. Don't be too critical of yourself. Surround yourself with good people who make you feel good about yourself. Never stop giving to yourself. Identify the triggers that make you feel anxious or depressed. Make time for you. Don't be overambitious with your goals and avoid putting too much on your daily plate. Don't over-schedule yourself and be willing to say no. Let the little things go. Learn safe and healthy ways to deal with stress, anxiety and depression to help quiet your mind.

For more information on this topic, here's a recent article with several pro athletes who have suffered from depression.