by Tony Gjokaj January 10, 2022 5 min read
As we continue our way into 2022, one thing that can set us back from reaching our goals are our habits.
Some of us have habits that help facilitate all aspects of our health: mental, physical, and even existential.
Other habits can forestall or neglect those aspects of our health.
So in this post, we are going to go over 7 bad habits that can affect your mental health this year.
Let's dive in!
If you would rather listen while you read, or you'd rather listen, watch my video on the topic here:
When I was dealing with my severe bouts of depression, I felt like I had nothing to work towards in my life.
I escaped in video games for 8-10 hours at a time. This was super unhealthy to me because I wasn't taking care of my physical and mental health.
So when I started to exercise, my mental health improved. Through numerous studies, exercise has been shown to improve mental health, and even improve cognitive health as a whole.
What's important is that you get moving. You physically work towards something. Anything.
It can be a light walk or a short workout.
Your mind and body will thank you for it.
While I preach an active lifestyle, I tend to have a bad habit of sitting a lot because of all the writing and videos I do!
I definitely need to be moving more.
In our technological age, sitting is commonly known as a silent killer.
According to one study done on government employees, it is quite possible to develop elevated risks of depression and anxiety after sitting for longer than 6 hours daily.
So with that in mind, here are some tips that may help remind you to stand up:
We all know we need about 7-8 hours of sleep (on average) every night... and we still don't do it.
And it's understandable, especially if you're dealing with depression.
It also impacts the type of food you eat and the calories consumed.
So how do we get better sleep quality, especially when dealing with depression?
Here are some tips proposed by various websites, in addition to Sleep Foundation:
I am not saying to restrict food groups or delectables.
What I am saying is to make it your goal to eat more nutritious foods MOST of the time.
Here are some recommendations:
It's nice to take care of others. In fact, my mission is focused on helping others on their journey to use fitness for mental health.
But if you take care others more than yourself, you will put your own self-care on the back burner.
You NEED to take care of yourself.
You can do this in the following ways:
Procrastination can be both a good and bad thing, depending on the situation.
Sometimes, with procrastination, that pressure of a deadline can help us do some very creative things.
Most of the time, however, procrastination can limit our growth. Procrastination is typically our fear of taking action on something new and uncomfortable.
In this technological age, so many of us tell ourselves that we need to do research or watch videos before making a decision in our lives.
As much as it is difficult to jump at something new and uncomfortable, we need to do SOMETHING and figure it out as we go.
You can listen to all kinds of advice and read this post here, but what matters is when your mental health is on the line, you NEED to get out of your comfort zone.
Lastly, one of the hardest habits we have to limit is social media.
Social Media is a nice escape, but sometimes it can get you down in your feelings. You see a perspective of reality that people want you to see, but not what truly is.
Here are some simple solutions to this:
These are only 7 common bad habits you can break to improve your mental health. Ultimately, we can focus on the following:
With that being said, get started. Get active.
Prioritize exercise, and break the bad habit chain.
I wanted to thank you for reading this post.
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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