Coatney Design

Tag: mental-health

  • The Quiet Power of Doing Nothing: Rest and Recovery for Mental Wellness

    Written by Madeline Thomas

    We live in a world that’s always “go, go, go.” But sometimes, the most powerful thing you can do for your mental health is nothing at all. Rest isn’t lazy, it’s necessary. Here are a few reasons why slowing down matters more than we think.

    Your Body Needs A Break

    When you’re always on the move, your stress levels stay high. Rest helps calm your nervous system and brings your body back to balance. Even just sitting quietly for a few minutes can signal to your body that it’s safe, reducing tension and helping you recharge physically and mentally.

    Doing Nothing Boosts Creativity

    Ever notice how great ideas pop up in the shower or when you’re zoning out? Your brain needs space to wander and that’s when the creativity kicks in. When you’re not forcing yourself to be productive, your mind can connect thoughts in new ways and spark ideas that wouldn’t show up in a packed schedule.

    Emotions Need Room to Breathe

    When life is nonstop, feelings can get buried. Quiet time helps you check in and actually process what you’re feeling. It’s in those moments that you can recognize what’s really going on underneath the surface, which is the first step to healing and feeling more grounded.

    You’re MORE Than Your Productivity

    We’re told we have to “earn” rest, but that’s no true. You deserve rest simply because you’re human, not because you checked everything off a list. Giving yourself permission to rest without guilt can help shift your mindset from constant pressure to self compassion.

    Stillness Helps You Be Present

    Doing nothing teaches you to just be. No distractions, no multitasking, just paying attention to where you are and how you feel. It brings you back to the present moment, which can be incredibly calming when your mind is racing or stuck in the past or future.

    Rest Stops Burnout Before It Hits

    If you never take breaks, burnout creeps in fast. Even small pauses throughout the day can keep your mind and energy from crashing. Think of rest as maintenance, not an emergency fix. It helps you show up better in the long run.

    Your Mind Needs Recovery Too!

    Just like muscles need recovery after a workout, your brain needs downtime, especially if you’ve been stressed or overwhelmed. Mental fatigue is real, and ignoring it will only make things harder. Rest helps your brain clear the mental clutter and regain focus for the rest of the day.

  • 8 Reasons Why Fitness is Crucial for Improving Mental Health

    Written by Madeline Thomas

    We are all familiar with the benefits that exercise has on our bodies but what about the additional benefits that come and stay long term? We were created to be active which in turn improves our emotional well-being. Here are 8 reasons how exercise takes part in that.

    1. Improved Sleep Quality

    Research shows that exercise decreases insomnia. Studies show that insomnia prevalence rates range from 10%-30%, and in some cases can be as high as 50%-60%. This range mostly applies to older adults, females and those who struggle with certain medical and mental health conditions. When your body is hard at work during the day, it allows you to properly rest and go through the natural sleep cycle we were designed for.

    2. Decreased Stress Levels

    Exercising regularly allows our bodies to release endorphins that significantly decrease stress levels which improves your overall mood and sense of well-being. It also reduces levels of the body’s stress hormones such as cortisol and adrenaline. For as long as we have been alive, any type of physical activity, even if it’s a 30 minute walk with your dogs, has been proven to benefit your mental health in ways that improves your ability to stay active long term.

    3. Reduced Anxiety and Depression

    Similar to the benefits it has on decreasing stress levels, it can have the same effect on anxiety and depression symptoms. There have been many studies done to show that exercise is a valid form of treatment for mental illnesses like anxiety and depression. Exercising is a healthy distraction from anxious thoughts and brings a sense of peace through the release of endorphins. For those who struggle with this, it doesn’t take much to get this effect. Being out in the sun and getting extra steps in can drastically improve anxiety and depression in just a matter of days.

    4. Confidence Boost

    Committing to working out and taking better care of your body brings a new found confidence into your life. Feeling more comfortable in the clothes that you’re wearing or just in your own skin has a huge effect on the way that you see and feel about yourself. Even the smallest amount of change in your body is motivating and can feel very reassuring. For some, body image issues can go hand in hand with mental health struggles but the good news about exercise is that it directly treats both. The feeling of strength and energy has the power to shape your day to day life.

    5. Decreased Brain Fog and Fatigue

    Constant brain fog and fatigue is very discouraging and makes it hard to get up and get things done. When your body is used to a routine of sitting on the couch and sleeping for large portions of the day, it’s not getting the practice it needs to improve mental stability and health. Even on the hardest days, working out will always leave you feeling rejuvenated and refreshed. The effects of exercise on your brain can also help you concentrate and retain what you learn. Research shows that exercise allows your brain to stimulate the growth of new brain cells in the hippocampus.

    6. Community Growth and Social Connections

    Just the simple practice of getting out of the house and being around others with the same goal is helpful for growing your social circle. It’s easy to isolate, especially if working remote, so being around others similar in age and interests opens up the door for new opportunities to grow your community and have accountability and support. Mental health issues can feel lonely and isolating, so being around other people even if you don’t know them, automatically helps that feeling of loneliness.

    7. Improved Mood

    Exercise releases what we call “feel good” chemicals such as serotonin and endorphins in the brain and spinal chord. For anyone, this will leave you feeling more stress free, motivated and with a clear sense of mind. Furthermore, exercise overall gives you a sense of achievement, allowing a more positive mindset throughout your day which is a instant mood booster.

    8. Increased Motivation

    If you commit to a new habit of exercising daily, you WILL see and feel results. For many, after 3-6 weeks of working out you can already feel the change and that spikes motivation to keep going. When feeling anxious and depressed, motivation can be hard to find. If you can access the feeling of motivation in one area of your life, like exercise, then your brain will get attached to the feeling of receiving those results and will encourage it in other aspects of your life.