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Not sure whether 'Your Mental Health Workout' is for you? You can trial some of the helpful Daily and Weekly Workouts below to give you a taste of what to expect.

If you're ready to get started, it can be helpful to make a weekly and daily plan of how you intend to incorporate the exercises below and keep a journal of your progress. Think about the following: What felt easy or difficult? Where do you need more support? When does your motivation start to suffer?

 Once you've got the book you'll find worksheets and journal guidance, as well as tons more information in the form of modifications, regressions and progressions of these exercises in order to make Your Mental Health Workout the best fit for you.

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OK, LET'S GET TO IT!

1 x Mindfulness

2 x Connection

3 x Appreciation

4 x Movement

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Daily Workout #1

Consider mindfulness the equivalent to hydrating yourself during your workout. Grabbing a swig of refreshingly cool water always makes you feel better. Similarly, mindfulness is a helpful source of refreshment that you can always have available. It helps you feel calmer and more connected, so that you stay healthy during all the hard work. For anyone who struggles to create space for themselves during busy days and demanding jobs, reframe it like this: no one would stop you grabbing a glass of water, so you can give yourself the same permission to hydrate your mind by grabbing a mindful moment. 

Mindfulness can be challenging because when something difficult is happening, our realities can feel very painful. It can take time to feel confident enough to observe your reality without getting injured and without judging it. It takes effort and commitment to develop those mindful muscles that will eventually become part of your lifestyle.

Your first daily workout is 1 x Mindfulness.

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Daily Workout #2

 Our social media age can make authentic connections difficult, as we feel we're always up to date with each other without actually exercising any sort of relational muscles. Our phones allow us to communicate with others consistently, but a real connection with someone who gets you is where the magic truly happens.

Your second daily workout is 2 x Speaking and Connecting with others, either in person or on the phone.

Connection and community are vital for your mental health – they are primal human needs that work on your self-esteem and give you a gentle nudge to strengthen your boundaries. Any damage done in previous relationships can heal through your current (or future) relationships, and connection is where that starts. Once you begin practicing this mental health workout, you’ll start to feel nurtured, soothed, supported and more whole.

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Daily Workout #3

The appreciation section is where we really get into your full mind-body workout. The workout involves both affirmations and gratitude practice.

Your third daily workout involves 3 x Affirmations per day 3 x Gratitude statements per day (increase repetitions where necessary).

Affirmations work by strengthening your self-concept and aligning your self-image with where you need to be. They provide definition around who you are. Those short punchy one-liners don’t work for everyone though, and the affirmations you choose need to be personalised to you and what you're working through. They might look more like affirmative conversations to start with – you can always add technique and definition as you develop endurance around this mental health workout.

Gratitude is the other half of the Appreciation section. Having a solid gratitude practice is the mental health equivalent to that post-workout glow… it looks good on everyone. Used consistently, it unlocks vitality and joy in your life.

Repetition is most vital in this section. It might help you stay committed and accountable if you share, post or tell someone about it. Tag @yourmentalhealthworkout on Instagram, so we can connect and inspire each other.

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Daily Workout #4

Movement (which is different to exercise) is like interval training for your mind. Just like with physical training, we tend to start seeing great results in short amounts of time when rest and recovery are involved.

Your fourth daily workout is 4 x Movement Breaks.

Moving your body four (or more!) times a day connects your mind to your body. In a world where we're often stagnant for long periods sat at computers or scrolling on our phones, feelings get trapped in our physical body. Negative feelings, tension, depression and anxieties can build-up if we don’t give ourselves a chance to move. Change your energy, take eye breaks, or walk around the block – do anything that gets your body moving without a cardiovascular focus.

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On the hunt for a therapeutic space to support your mental health journey, but not sure where to start? Here is a list of questions to help you narrow down your search:

1. Do you want 1:1 sessions or group sessions?     
2. What gender would you prefer?     
3. What age therapist would you prefer? 
   4. Do you need them to specialise in a specific thing? (e.g. anxiety or bulimia)     
5. What do you want to get out of going to therapy?


Due to the Covid 19 pandemic, most therapeutic spaces have moved online, which makes including therapy in your week much more accessible. Providing there is no second wave, most therapists and therapeutic spaces will most likely recommence face-to-face sessions towards the end of the year. Here are some websites to check out if you're looking for a therapist here in the UK:

BACP
UKCP
Psychology Today

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Finding a way to exercise out of love and connection for your body (rather than out of punishment) can sometimes be a challenge . For those who are in recovery from any type of eating disorder, body image issues or exercise addiction, as well as those who are not, I suggest using exercise as a way to connect with your body and mind, rather than focusing only on the physical output.

Here are my top three workouts in London:

PSYCLE - Has a great for a variety of workouts that you can tailor to work with your mood, mind and body.
BARRY'S - Offers you high intensity workouts that will challenge your mind and body.
ROWBOTS - The only HIIT workout I have come across that also offers a few minutes of theme-specific mindfulness to finish off your class.
STRENGTH HOUSE - Offers private strength training, injury rehab and nutrition advice all under one roof.

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The weekly workouts are simple exercises that target your psychological core stability. They increase your psychological range of motion and promote healthy, sustainable self care practices. they're perfect for weaving into your weekly routines.

give the workouts a try

TRY THE WEEKLY WORKOUTS

"I worked with Zoe for 6 months, prior to which I had always been quite sceptical about whether I would benefit from therapy . During that time she helped me to get to know myself, understand myself, and be kinder to myself.”
 - Dr Zoe Williams

‘Zoe’s techniques are easy and give great results. Her work has given me wonderful insight into how I can look after my mind and makes mental wellness feel accessible to everyone. I highly recommend Your Mental Health Workout to anyone who has the desire to improve their emotional health.’ - Pixie Lott

'Through Zoe’s work, I have developed a greater understanding of the importance of the muscles of the mind. If you want to make your journey through life easier, then the first step you need to take is to get to know yourself better and the full potential of your mind. Even at my age, I now know and am able to recognise the things that can be responsible for holding me back if I allow it to.' - Mr Motivator

2020 has been a year of significant upheaval for many on a personal level. So, I created a toolkit to help you navigate all of that - and more.

This ebook is the small but mighty first aid kit you need in your back pocket 'just in case' - ready to help you find your way through a mental health crisis and prepare you for the full 5 week programme

(available May 2021)

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Grab your copy of the 'Your Mental Health Workout' book here.

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