My Journey So Far

Body confidence. It's a term we hear often, but for many of us, achieving it feels like a distant dream. For a long time, as long as I can remember actually, I've struggled with accepting my body as it is; constantly comparing it to unattainable ideals. I wanted to share my personal journey towards embracing my imperfections (of which there are numerous), in the hope that it might resonate with others who have experienced similar feelings. I am by no means, where I want to be “physically” but my mental approach to my own self image has radically changed and that’s made all the difference. Over the next couple of months I’ll be delving deeper into mental and physical health and how I’m trying to improve both. I’m opening my book and letting everyone in with an aim to help start discussions about mens mental health, physical wellbeing and the affects it has on our lives, relationships and cultures. It’s uncomfortable for me to talk about my body, but it’s only through uncomfortable conversations that we really learn and develop…so I’ll start…

Why I Hate my Body.

The Roots of Insecurity: Growing up, I was bombarded with images of 'perfect' bodies in the media. This created an unrealistic standard that I felt compelled to meet. My perceived flaws became magnified, overshadowing any appreciation I had for the unique qualities that made me, well, me.I’ve spent more hours than I could count in tears over a bad weigh-in or another injury set-back.
The Impact on Mental Health: The constant self-criticism took a toll on my mental well-being. It led to a negative self-image and a perpetual cycle of comparison and self-doubt. It was exhausting, and it prevented me from fully enjoying life's experiences. The picture above is from a series of daily photos I started taking this year as I tried to work my way through some tough situations. I’ve probably cried more this year any any in my adult life. My mental health has really taken a beating but I’m so proud of how I’ve weathered what can only be described as a storm of emotions.
Acknowledging the Journey: Accepting my body didn't happen overnight. It's been a gradual process of self-discovery and self-compassion. I started by acknowledging the things I liked about myself, no matter how small. This shift in perspective allowed me to focus on the positive aspects of my body rather than fixating on perceived flaws. I have a large, full length mirror in my bedroom which I write affirmations on and I spend time specifically looking at myself and considering the things I like about my body. It can be a really tough process to begin with but gradually you learn to see how amazing your body actually is.
Gratitude for What My Body Can Do: I began to appreciate my body for what it can do, rather than how it looks. It's carried me through tough workouts, allowed me to explore beautiful places, and has been a vessel for experiences that have shaped who I am. Over the years I have really put my body through the wars both physically and mentally, it’s always been there for me…we’re in this together and it’s holding up it’s end of the bargain…just about.
Celebrating Uniqueness: I realised that the things I once saw as flaws were actually what made me unique. They were a part of my story, and denying them was denying a part of myself. Embracing these 'imperfections' has been a powerful step towards true self-acceptance.

Embracing the Cold

So I recently started taking ice baths on a (nearly) daily basis. I used to cold swim quite a lot and I also used to take cold showers every day so it’s something I’ve got a history with. They’re not only great to aid with post-workout aches but the mental improvements you get from just 15 minutes in the cold are unmatched. I wanted to make sure that I covered all the bases when it came to these, so below is some researched points I found with my own personal thoughts too; if you’re unsure where to start or just curious, feel free to leave a comment below or message me directly!

Ice baths, also known as “cold water immersion therapy” or “cryotherapy”, have been utilised for centuries for their health benefits. While the practice may seem intense, the effects on mental health can be profound. Here's how ice baths can improve your mental well-being:

Stress Reduction: Immersion in cold water triggers the body's "fight or flight" response, causing an increase in the production of stress hormones like adrenaline and cortisol. Over time, with regular exposure, the body adapts and becomes more resilient to stress. This is especially good when you’re wanting to improve your response to situations whether it’s at work or maybe even in relationships.
Endorphin Release: Cold water exposure can stimulate the release of endorphins, often referred to as "feel-good" hormones. These chemicals can help improve mood and provide a sense of well-being. Honestly I can’t tell you how good you’ll feel after a plunge. It can be tough whilst your in there…but afterwards you’ll feel so so good!
Improved Circulation: The cold causes vasoconstriction, which narrows the blood vessels. Upon exiting the cold water, there is a surge in blood flow to warm up the body. This process, known as vasodilation, enhances circulation and can promote better blood flow to the brain, potentially leading to improved mental clarity and focus. This is great for a range of ailements including joint pain, weight loss and poor blood pressure.
Increased Alertness and Wakefulness: Exposure to cold water stimulates the sympathetic nervous system, which can lead to increased alertness and a feeling of wakefulness. This can be particularly beneficial for those struggling with feelings of lethargy or drowsiness. You’ll never feel quite as awake as you do the second you sit down into that icy water, but it can last all day if you plunge first thing in a morning, or give you a boost mid-afternoon if you’re feeling lethargic at work.
Enhanced Resilience to Stress: Regular exposure to cold water can train the autonomic nervous system, which regulates involuntary bodily functions, to become more adaptable and responsive. This adaptability can carry over into other areas of life, making it easier to manage stressful situations. As someone who has struggled with depression over the years I have enountered a lot of “stressors”…I think this can be massively overlooked / misunderstood. Being depresseed is a constant knowledge that something is wrong…something that you just can’t put your finger on and no-matter what you do, you just can’t solve the problem. If you pair this with my ADHD then it’s a horrible combination which has caused my stress levels to be way above what they should be even in the calmest of situations.
Boosted Immune System: Cold exposure has been associated with increased production of white blood cells and other immune factors. A stronger immune system can help protect against the physical and mental toll of illness. I often get asked “don’t you pickup colds when you’re doing ice baths in the depths of winter?” it’s such a misconception. The health benefits from ice baths are awesome and I’ve always felt healthier when in a good plunge-routine.
Improved Mental Toughness: Consistently facing and adapting to the discomfort of cold water can build mental resilience and fortitude. This resilience can translate into improved coping skills in the face of life's challenges. I think this one speaks for itself really…if you can willingly get in a bath of ice for 15 minutes…you’re mentally developing each time.
Enhanced Mood Regulation: The hormonal response triggered by cold water immersion can have a positive effect on mood regulation. Some individuals report feeling more stable and balanced emotionally after regular cold water exposure. This defintiely links with stress levels and depression symptoms. I’ve recently started learning about the Wim Hof method too which is a completely different level and so incredibly good for regulations of the mind and body.
Alleviation of Symptoms in Depression and Anxiety: While not a standalone treatment, cold water exposure can be used in conjunction with other therapies to alleviate symptoms of depression and anxiety. It can serve as a complementary practice to help manage mental health conditions. I can’t recommend cold immersion to people enough, especially if they’re struggling with anxiety or depression; not only do all the points (mentioned above) boost your mental and physical health and help to counteract the symptoms but it also gives you 15 wonderful minutes a day to reflect and be at peace with yourself. It can really be a wonderful time and I look forward to my ice baths as a valued part of my day, I actually miss them on the days I don’t do them.

**It's important to note that ice baths may not be suitable for everyone, particularly for individuals with certain medical conditions or those who are pregnant. Always consult with a healthcare provider before starting any new health regimen, especially one involving extreme temperature changes.

Remember, the key is to start slowly and gradually increase exposure time. Building tolerance over time will allow you to reap the mental health benefits without causing undue stress on your body and if you’re interested in taking things to another level get yourself signed up to a Wim Hof Retreat!

I use my ice baths not only for the wonderful health benefits but the personal challenge of being exposed is massively important to me. I’ve never felt comfortable in baths…and not just because I’m generally too broad for the average bath, but also because I feel exposed. I’m using this new routine as a challenge to myself to learn toi love my body just the way I am whislt I strive to be something better. It’s amazing how in just a couple of weeks my mindset towards myself has changed massively.

How Injuries Affect our Mental Health

I didn’t have the easiest time growing up, I spent a lot of time in hospital for both medical conditions and also sports injuries. I struggled to get into good routines and this has had a massive affect on me over the years. I have a distinct hatred of hospitals these days because of this. If I listed all the injuries we’d be here all day. But some of the major ones have led to arthritis in my knees and my shoulder. I have a near constant pain from these which curses me with terrible sleep most of the time and can really sap me of energy. I’ve also grown so used to the pain that I surpress it which means I’m more likely to over-do things causing more injuries. This is something I’ve really had to come to terms with over the years. I’ve also learned that when I’m suffering I have a tendency to be quiet and closed-off which people read as being “moody” even though all I’m trying to do is get through the day.

Long-term injuries can have a significant impact on mental health due to the physical, emotional, and social challenges they present. Here are some ways in which long-term injuries can affect mental well-being:

Pain and Discomfort: Chronic pain and discomfort can lead to feelings of frustration, irritability, and even depression. Persistent physical discomfort can make it difficult to focus, sleep, and enjoy everyday activities. Having lived with pain on a near-daily basis for over a decade I have succumbed to many / all of the sicde-effects listed above. It really sucks especially as I’m not really one to complain about pain
Frustration and Anger: Coping with the limitations imposed by a long-term injury can lead to feelings of frustration, anger, and even resentment towards the injury itself or towards others who may not fully understand the challenges being faced. Waking up every day after broken sleep and in agony can really have an adverse effect on your mood. I always try to wake up with a clear head but it’s diffciult when you’re trying to surpress pain. Recently I have found that by stretching / massaging every day along with regular ice baths the aches and pains are massively reduced and my mood has improved.
Depression: The ongoing physical limitations and the impact on daily life can contribute to symptoms of depression. Feelings of hopelessness, sadness, and a lack of interest in previously enjoyed activities are common. I’ve previously discussed my journey with depression and I’m certain that my long-lasting injuries have massively affected this, having a constant worry hanging over you that you just can’t shake off is tiring on the mind as well as the body.
Body Image Concerns: Changes in physical appearance or functioning due to an injury can lead to body image issues and a negative self-perception, which in turn can affect self-esteem and confidence.
Impact on Relationships: The strain of a long-term injury can affect relationships with family members, friends, and partners. Communication may become more challenging, and the dynamics within these relationships may change. My recent journey of self-development and discovery comes as a direct result of a relationship brekadown and I have been spending a lot of time reflecting how I can avoid the same things happening again in the future.

It's important to seek support and professional help if you or someone you know is struggling with the mental health impacts of a long-term injury. A healthcare provider, mental health professional, or counselor can provide guidance, resources, and coping strategies to navigate these challenges and promote overall well-being.

I have regular physio and therapy sessions to help with all aspects of injury care and prevention, no matter how much you workout or how good a shape you think your body is both of these are so important to keeping healthy and living a happier life. I also spend at least 45 minutes of every day stretching & massaging my muscles. I use this time for reflection and preperation for the day ahead which, in turn, also helps me to release negative thoughts from the day before.

Remember; I’m running a competition through until December and all you need to do is follow me on Instagram and sign-up to the newsletter below! Competition details are available on my instagram page.

I’d love for you to comment thoughts / ideas below and also if you’re brave enough to give an ice-bath a go please let me know how you get on! Till next time. Ol.