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Depression and anxiety is a huge part of society today and approximately 1 in 5 people will be affected by either of these at some point in their lives.

As you know, working out is one of the best methods for combatting these 2 bastards, however I believe you can add more tools to your arsenal when trying to overcome mental health issues.

1) Give your self a purpose!

Give yourself a focus in life.

When you have goals you tend to fall into some form of routine. Now as I’m writing this I’m thinking but what if routine is the cause?

Sometimes the routine you are in might be a negative, if you turn routine into something positive it will steer you clear of any negativity holding you back.

Especially when each day within that routine is taking you closer to your set goal.

2) Better food choices, now this one is pure vanity but still one that majorly helped me in the past.

If you eat shit, you feel shit and you look shit!
There’s nothing worse than feeling down and out then catching yourself in the mirror when stepping out of the shower and thinking “Karl what have you become”

I know when I look good, I feel great and let’s be honest it’s always good to feel sexy! Is it not? Just me?

Better food choices better bod! Simple.

Also, there’s plenty of research that certain foods can help to boost brain productivity and mood but I’m not bothering going into that right now as I’m chewing on a Reece’s Christmas tree!

3) Better sleep! Let’s be honest, it’s hard to get to sleep when you’re suffering with a mental illness.

However, with the other 2 points in place, these should help your mind settle which in turn will help you nod off a bit easier.

4) Talk! Now, I’m a huge fan of this, I remember back to September of 2015.

I was going through a phase in my life where everything was going amazingly well.

I had a job I loved.

I had just won a bronze medal at the roller hockey world championships (bronze sucks dick if I’m honest, but I played a solid game and helped us secure that dirty medal! YouTube the game if you like)

However, despite everything going well, I still woke up and walked around with some crazy nothingness hanging over my head.

Now in all honesty, I don’t know if I suffer or did suffer from depression at all, I did the dreaded Dr Google and some of the symptoms I had matched with what I read online.

Days would go by where I’d just experience these feelings of nothingness. I started to get disinterested with everything.

It didn’t help that at the time Zoran the Serb was being a huge pain in the arse at work!

Nothing I did seemed right for him and I was just like ‘what’s the point?’

I had loads of people trying to get me to open up about why I looked down all the time.

I always turned down the offer to chat.

Then one frosty Wednesday morning I found myself stood outside the gym with Z, of all people, talking.

It probably started off us talking about the time we took over the U.S embassy in Russia once whilst rescuing a fellow friend named M-Cat. That’s a tale for the future though.

We then got into the deep shit, we literally had so many of the same symptoms, of feeling like we weren’t good enough, insecurities and all the doubts caused with mental health issues.

We talked for around 2 hours outside in -40 (6 degrees)

The sense of relief that I wasn’t the only one with these feelings was just amazing!

A huge weight came off my shoulders and the feeling of nothingness faded.

Now I’m not saying it’s easy to just come out and talk to people about such issues.

What I am saying though is that if you are willing to open up, there is someone willing to listen. Always.

Earlier this year I asked the secret group I run (not that secret now) if any of the guys in there have suffered from depression.

Incredibly I had 12 men openly discussing a very delicate subject.

After speaking to these guys individually they all said they felt so much better for opening up and were actually shocked they took the plunge to do so with such a big audience.

There’s probably 100 more points we could make here but we won’t know until more people open up and discuss what has worked for them.

I’m clearly no doctor or expert in this field but I just hope this post will help anyone secretly struggling.

Peace out guys.,

Coach Karl

“The future will be whatever we make it”