WHAT S ACTUALLY RUINING YOUR MOOD?

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WHAT’S ACTUALLY RUINING YOUR MOOD?

Health Habits and Mental Health Quiz +

Customized Workbook


Hi there! I’m Julia Balto, Certified Health and Wellness Coach and Sustainable Behavior Change Expert.

I help women who are tired of feeling stressed the f*ck out, unmotivated, unconfident, depressed, and anxious take control of their mental health.


We’ve been told a story that feeling stressed, anxious, and depressed is just a part of being an adult. Or that it’s something we don’t really have control over.

I’m here to tell you a different story….

Feeling stressed, anxious, stuck, unmotivated, unconfident and depressed isn't just a part of being an adult. You deserve more than that. You deserve to feel happy. Not just meh, life is OK. I’m talking seriously wild, vibrantly, loving the hell out of your life happy. I believe (and the research backs me up) that it’s possible to make lasting lifestyle changes that leave you feeling really good physically AND mentally. You have the power to take control of your mental health, starting right now.

our habits and mental health

“Mental health is a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can

work productively and fruitfully, and is able to make a contribution to her or his community.”

-World Health Organization Mental health is MORE than just the absence of disease, it’s a feeling of vibrant, thriving, and purposeful wellbeing. It’s a reflection of our mental, physical, and emotional well-being. Mental health isn’t just a chemical reaction or thinking sad thoughts. Our daily health and lifestyle habits have a significant and profound effect on our mood and mental health!


When we’re regularly practicing habits that aren’t serving us, or not practicing habits that our body and mind are craving—symptoms appear. These symptoms manifest in mental, physical, and emotional domains and are highly related to our feeling stressed, anxious, or depressed.

So what do we do about it?

START HERE

The quiz on the following page will help you to identify any symptoms

you may be experiencing as a result of your habits.

The rest of this guide provides you with a personalized workbook to start shifting your habits so you can feel better physically AND mentally.

YOUR SCORE If you score a 3 or higher in any domain you may benefit from making small, realistic changes in that area to better manage your mood and mental health. After taking the quiz, start with the domain that feels most relevant to you and explore some of the different habits you can begin to change!

symptoms Circle any symptoms that you’re experiencing

Each symptom = 1 point


MENTAL

Thoughts racing or spiraling Feeling spacey or like you’re on autopilot Trouble concentrating or staying focused Overwhelming feelings of fear, dread, or sadness Feeling like you’re losing control or can’t take control Rushing through your day to get everything done Easily becoming annoyed, frustrated and cranky Procrastinating or telling yourself that you’re lazy for not getting things done Thoughts of not being good enough, pretty enough, successful enough etc Wishing for more will power or follow-through TOTAL:


PHYSICAL Needing coffee or sugar at 2pm to get through the afternoon Bloated or gassy stomach Feeling shaky, lightheaded or hungry if meals are delayed Frequent headaches Waking up groggy in the morning Not feeling hungry for breakfast Sore, achy, or tight shoulders and neck Frequent diarrhea or constipation Regular yo-yo dieting or “cleansing” Weight gain or trouble losing weight especially around the midsection TOTAL:


EMOTIONAL Changing your outfit 12 times before putting on sweat pants Bingeing on cookies, chocolate or wine at the end of day Impulse buying food, clothes, or home décor to feel better Making plans with friends and repeatedly cancelling Not wanting to touch or be intimate with your partner Picking a fight over something insignificant Resenting helping family or being there for someone Feeling like a failure when you don’t follow through with goals to exercise more or eat better Picking apart and putting down your image in the mirror TOTAL:


MENTAL “Distress is the result of what we think should be verses what is.”

Carl Jung

1. LET GO OF PERFECTIONISM Did you know a symptom of perfectionism is actually procrastinating or thinking you’re lazy for never getting anything done? When we hold ourselves to unattainably high standards our performance is never enough and we force our bodies into constant stress mode. Experiment: What is one activity or goal that you have been procrastinating? Break it down to the smallest level of detail possible and then aim to take 3 small steps per day. Letting go means choosing progress and happiness over perfection.

2. PRACTICE BEING PRESENT The key to bringing calm, confidence, and a carefree attitude to a stressful chaotic day? Learn to be present. One of the easiest ways to practice being present is through meditation. It improves our creative thinking, mental strength, focus and memory. Not to mention it lessens anxiety and depression and increases relaxation, happiness, and self-esteem. Experiment: Try meditating for as little as 5 minutes a day. Insight Timer and HeadSpace have incredible guided meditations and are fantastic resources for beginners.


3. CHOOSE ABUNDANCE OVER SCARCITY When we come from scarcity we complain about not having enough time, money, energy, or resources to achieve our goals. We view our challenges through what we lack. An abundance mindset means we choose to believe that we have everything we need. It’s a subtle but powerful shift that opens the door to possibilities, creativity and a deep inner sense of worth. Experiment: Start each morning off by writing down 3 things that you’re grateful for. It can be as simple as a warm bed and clean water to drink. Gratitude makes what we have enough.


PHYSICAL “Health is much more dependent on our habits and nutrition than

medicine.” John Lubbock

1. SLEEP Studies suggest that sleep problems may raise the risk for, and even directly contribute to, the development of mental health problems. The good news is there are lots of easy ways to get longer and more quality Z’s that will have a significant impact on your mood! Experiment: Set a regular sleep-and-wake schedule and keep your bedroom dark. An hour before bed: turn off all screens, journal, take a hot bath or shower, sip a cup of chamomile tea with a teaspoon of magnesium, and place 2 drops of lavender oil on the bottoms of your feet.

2. EAT Hidden sources of inflammation in our food may be one of the biggest culprits ruining your mood. Sugar and refined grains especially can create systemic inflammation throughout the body resulting in hormonal dysfunction and ultimately changes in our mood. Experiment: Remove sugar from your diet for 5 days, 2 weeks, or a month and notice the difference in your mood, energy, even your skin and waistline! At the very least aim for a breakfast high in healthy fats and proteins such as eggs (with the yolk!) bacon, and veggies.


3. MOVE Exercise is just as helpful (if not more) than medications in helping to manage our mood. Getting out and moving your body results in immediate and long term improvements in mood, depression, stress, anxiety, self esteem, and motivation. The best part is, moving your body can be a dance break in the living room or a full on workout at the gym. You do you. Experiment: Commit to walking, swimming, dancing, or biking for just 20-30 minutes 3 times/week. If you’re up for something more intense, give high intensity interval training (HIIT) a try!


EMOTIONAL “To fall in love with yourself is the first secret to happiness”

Robert Morley

1. Own your strengths There is a direct relationship between owning our strengths and our level of success and happiness. Exploring and owning our strengths is a way of exploring who we are. It boots our self confidence, calms us, and we feel more vibrant and purposeful. Experiment: What are you good at? What are compliments you’ve received? How would your friends describe you? List your top 5 strengths and then identify one strength you can practice each day this week and how. Notice how it feels to own and embody your strengths.

2. Practice daily self-care In order to thrive, you have to put your self-care first. We don’t think it’s selfish when we’re told on a plane to put on our oxygen mask before helping anyone else—that makes perfect sense! Daily self-care works the same way, it’s what allows us to show up as the best version of ourselves and give more to the people we love. Self-care isn’t selfish! Experiment: Self-care can be massages and pedicures, but it’s also getting a full nights sleep, taking a long shower, or reading a book. Identify one way to practice self-care each day.


3. Tune into your cravings We tend to think of cravings (for chocolate, wine, a smoke, pick your poison) as a curse. Cravings are one of our greatest tools! Cravings are our body’s way of telling us what we really need. Experiment: Tune into your cravings. When you take a bite of the chocolate you’ve been obsessing over or that first sip of wine, pay attention to the first feeling that comes up. Relief, joy, relaxation, pleasure? That’s what you’re REALLY craving. Identify one non food related way to honor that craving instead such as going for a walk, taking a bubble bath etc. Now it’s time to put all you’ve learned into action. Pick a few habits that you’d like to start focusing on and create an action plan for the coming week to make it happen. I suggest stating with only 1-3 changes at a time. This could look like making 1-3 changes to your physical health, or 1 change each in mental, physical and emotional wellbeing.

Making even one small change will be significant, so don’t feel overwhelmed.

Small, consistent steps create massive shifts!

YOUR ACTION PLAN


MENTAL This week I will: This is important to me because: What I need to make this happen: PHYSICAL This week I will: This is important to me because: What I need to make this happen: EMOTIONAL This week I will: This is important to me because: What I need to make this happen:

My Intention This Week


You are incredible. The world needs your light.

I am so grateful that you are taking charge of your mental health and designing a life that you’re crazy about.

Implementing the habits recommended in this workbook will allow you to start feeling better physically AND mentally. But each of our journeys are different. If you have questions or would like more support or information to take your experience deeper, book a completely free, Manage Your Mood Strategy Session with me at: https://calendly.com/juliabaltocoaching/manageyourmood You can also join my private Facebook support group by searching Manage Your Mood on Facebook or heading to: https://www.facebook.com/groups/1801547143476595/ To your wild and vibrant health and happiness,

Julia Balto - Health and Mindset Coach Email - [email protected] Web: www.juliabalto.com

https://www.facebook.com/groups/1801547143476595/

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WHAT S ACTUALLY RUINING YOUR MOOD?

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