A Millennial ponders social media and health

Remember when the Internet used to be FUN? Small DIY sites coded by someone who had just learned HTML from a textbook, message forums about anything and everything and even the very beginnings of social media as we know it now (Anyone else remember Bebo???). It was all low-stakes experimentation and connection. It didn’t require you to pick an “aesthetic” or identify your own “personal brand” and there was no real thought given to going viral.

As a spoonie my energy is limited. Each day I have to decide on how I choose to spend the small amount of energy allocated me. And yet I can still find myself mindlessly scrolling on social media. In the past month I’ve seen a deluge of AI-generated videos flooding my feeds. Yes they’re technologically impressive but I can’t say that seeing a AI granny fall into an AI tigers den left me any better off. It left me wondering: why am I spending time watching this type of trash?

From Connection to Exploitation

People have been sounding the alarm on social media since it came into our lives. At first they were just a new and fun way to connect with others but now they are marketing machines that try to emotionally provoke us into responding to the content they show us. Carefully researched algorithms provide us with content that feels relevant enough to us that we will tolerate it but which ultimately aims to meet the companies marketing goals.

Starting a small health coaching business made me feel like I needed to wade into these platforms to make myself visible. didn’t have outrageous ambitions of brand collaborations, I just wanted to get myself out there and connect with others. But here’s the thing – the social media platforms today are giant corporations that try to control what, how and when we post content and if anyone gets to see it. They want you to provide them with aesthetic and marketable content, and they want a steady stream of it! If you can’t post every day or even multiple times a day then your reach suffers. I realised how bad it got when I saw a social media marketer I followed drop off all their socials. They later revealed that they had developed burn out as they just couldn’t keep up with it all – and this was a full-time social media marketer!

As a spoonie who has to work full-time to keep a roof over my head it is impossible to keep up with that insanity. So instead of trying to convince a board room of social media suits that my content is worthy - I’m here! Writing out my thoughts on my own terms. If I reach people great, if not then oh well. I am not trying to be something I am not. I am not promoting something that is unsustainable and I’m not feeding a system that is fundamentally ableist!

Rediscovering Joy (and Boredom)

So how am I using social media in my own life as a Millennial, spoonie and health coach? Well, I’m repeatedly setting boundaries with myself around its use. Whereas before I would open an app when I had a few minutes of spare time (usually resulting in my beating myself mentally for not posting more – ugh), now I am just sitting with myself. Sometimes with a book! I’ve rediscovered boredom. And yes that’s a good thing! Because instead of consuming empty content on social media, I find myself reaching more for creative pursuits or just sitting and appreciating the present moment. The mental noise has greatly reduced. Highly recommend!

And if I feel like I want to post something online I do. But only for the enjoyment of it. I am not trying to keep up with those corporations, I’m just doing my own thing. RIP the gentle days of the early Internet and hello to rediscovering the peace of my own mind!

If you’re thinking of reviewing your own use of social media you might like to check out this short article and guide from UC Davis Health! https://health.ucdavis.edu/blog/cultivating-health/social-medias-impact-our-mental-health-and-tips-to-use-it-safely/2024/05

Managing Life with Seasonal Affective Disorder (SAD): Tips for Coping with the Winter Blues

I was delighted to see that Arthritis Ireland recently shared an insightful blog on battling arthritis alongside Seasonal Affective Disorder (SAD) here

Raising awareness of SAD is so important because this condition can deeply affect people’s lives—especially here in Ireland and the wider Northern Hemisphere, where daylight hours are limited for much of the year.

What is Seasonal Affective Disorder (SAD)?

Often nicknamed the “Winter Blues”, Seasonal Affective Disorder is a type of depression linked to changes in daylight. While it’s most common in the darker autumn and winter months, some people also experience symptoms in spring. For many, the reduced light levels disrupt mood, energy, and motivation.

Personally, I find the winter months the hardest. From as early as August, when the evenings begin to shorten, I notice changes creeping in—fatigue, brain fog, low mood, and a lack of motivation. For years I brushed it off as just “not liking winter.” But SAD is more than that.

How I Learned About SAD

I only discovered what SAD was relatively recently. I used to wonder why winter seemed so much tougher for me than for others. Everyone slows down a little when it’s cold and dark, but I struggled far more.

It wasn’t until meeting my partner, who grew up in the Deep South of the U.S., that I made the connection. When they moved to Ireland, the drop in daylight hours hit them hard. They recognised it immediately as Seasonal Affective Disorder—and suddenly, I realised my experience had a name too.

Ways to Manage Seasonal Affective Disorder

The good news? SAD can be managed, and small lifestyle shifts often make a big difference. Here are some strategies that have helped me and others:

• Light therapy lamps: Affordable SAD lamps mimic natural daylight and can help lift mood. Using one for 30 minutes in the morning—and again on gloomy afternoons—can really make a difference.

• Vitamin D supplements: Since we don’t get enough sunlight in Ireland, vitamin D is essential for energy and mood support.

• Stay active: Regular movement helps combat fatigue and boosts endorphins. Even a brisk morning walk can set a better tone for the day.

• Maximise natural light: Sit near windows, open curtains wide, and take breaks outside whenever possible.

• Professional support: Counselling or antidepressants can be effective options for some people. SAD is personal, and so is treatment—what works for one person might not work for another.

For more detailed information on treatment options, the HSE website

Final Thoughts

Living with Seasonal Affective Disorder can be challenging, but recognising it is the first step toward managing it. Whether through light therapy, vitamin D, or lifestyle changes, there are ways to ease the impact and reclaim energy and positivity through the darker months.

By talking about SAD openly, we can reduce stigma and help more people find the tools they need to cope. If you think you might be experiencing symptoms, you’re not alone—and support is out there!

Happy Monday!

Monday! Another week begins! Not sure if it’s an age thing but recently weekends seem to disappear rapidly and before you know it it’s time to return to the office. I recently received confirmation that my trademark has been registered so The Gentle Health Coach is official! It’s exciting and a little tension-inducing. I’ve been dealing with a relapse in my depression and it is HARD to just do the regular 9-5 – never mind trying to add a side hustle.

So I’m trying to put on my health and wellness coach hat and work with myself through it. I’ve reached out and am getting support from a doctor, getting encouragement from loved ones and most importantly practicing being gentle with myself. Considering I named my whole business “The Gentle Health Coach” you might be mistaken for thinking I am a pro at being kind and gentle to myself, but no. I am truly harder on myself than anyone would ever be. But I have learned through years of dealing with mental and physical health issues that gentleness needs to be a core practice for me. It truly does make a difference, and helps you speed through issues that otherwise might keep you stuck.  

Let us hope and practice for a gentle ride through another week! 😊

Managing Depression as a Health Coach - And What I Want You To Know

A toy figurine sitting on a rock looking sad or bored

If you search for health coaches online, you’ll likely find a sea of perfectly curated lives—young, energetic professionals with impeccable diets, glowing skin, and a lifestyle that screams "I have it all figured out!"

Then there’s me ha!

Hi, I’m a health coach, and I struggle with depression. My life is far from picture-perfect. I don’t have all the answers, but what I do have is a lot of experience—both personal and professional. I’ve learned a lot over the years about managing mental health, and today, I want to share some of those insights with you.

My Journey with Depression

Sometimes, I wonder if I was born with depression. I can’t remember a time when it wasn’t there.

As a child, I didn’t understand why I felt so sad all the time or why thoughts of death crept into my mind while my friends played outside. Back then, mental health wasn’t as widely talked about as it is today, and I definitely felt isolated in my struggles.

When the internet became more accessible, I finally found the words for what I was experiencing: depression. Later, I sought help from my doctor, started antidepressants, and attended therapy. These things helped—but they didn’t "cure" me. And that’s something I’ve come to accept: depression is complex and there usually isn’t a quick fix available.

What Depression Really Feels Like

For those unfamiliar, depression isn’t just "feeling sad"—it’s an illness that affects your mind, body, and daily life. Some symptoms include:

✅ Persistent sadness or numbness
✅ Fatigue and body aches
✅ Changes in appetite and sleep patterns
✅ Difficulty concentrating
✅ A sense of hopelessness

(For more details on depression, check out this resource.)

Lessons Learned

1. You Are Not Alone

It might sound cliché, but it’s true—you’re not alone in this. I’m living proof of this. I used to feel like I was the only one struggling, but but the reality is depression and low mood is (unfortunately) quite common.

Support is out there. Reach out. Whether it’s a therapist, a trusted friend, or an online community, connection is key. (If you or someone you know is struggling, Aware has great mental health resources.)

2. Reframe Negative Thoughts

Depression loves to whisper lies:
❌ "You’re not good enough."
❌ "You’re a failure."
❌ "You’ll never feel better."

I’ve learned to challenge these thoughts. If I drop a glass and it shatters, my brain might say, "I’m such an idiot." But the truth? Everyone drops things. Instead of spiraling, I try to respond as I would to a friend: with kindness, not criticism.

3. Nutrition Matters

Your diet plays a massive role in mental health. Nutritional deficiencies can contribute to depression, so it’s worth checking if your body is getting what it needs.

When I’m struggling, my appetite either disappears or craves junk food. To make things easier, I keep my kitchen stocked with:
🥦 Frozen chopped veggies (for quick, easy meals)
🍓 Frozen fruit (great for smoothies when I don’t feel like eating)
🥑 Healthy fats (like nuts and avocados, which support brain health)

Even small changes in diet can make a big difference in how we feel.

4. Movement Helps (Even When You Don’t Feel Like It)

Exercise is a proven mood booster, but when depression hits, the last thing I want to do is work out.

So instead of forcing myself into intense workouts, I meet myself where I’m at:
✔ Some days, a simple walk outside is enough.
✔ If I can, I go to a park or nature spot (nature is scientifically proven to reduce stress).
✔ On really tough days, just getting dressed and taking a shower helps.

The goal isn’t perfection—it’s momentum.

5. Be Gentle with Yourself

There’s a reason I call myself The Gentle Health Coach—because the biggest lesson I’ve learned is to extend grace to myself. There is no shame in dealing with mental health struggles. It doesn’t make you any less of a person. You deserve kindness. You deserve to treat yourself with gentleness. Some days will be harder than others, and that’s okay. Don’t make them any harder for yourself!

Final Thoughts: You Are More Than Your Struggles

If you’re reading this and you’re struggling, know this: you are not broken.

Your mental health challenges do not define you. You deserve support, compassion, and tools to help you feel better.

If you need guidance on your wellness journey, I’m here to help. Whether it’s through coaching, resources, or simply sharing my story, I want you to know you’re not alone in this.

💙 Need support? Let’s connect. My DMs and inbox are always open.

The Gentle Health Coach Begins…

The truth is, I don’t ever remember feeling good in my own body. It seems like I have always struggled with chronic pain, digestive issues, and low energy levels—far lower than other children my age. My parents brought me to doctors, searching for answers, but none came.

One visit stands out clearly in my mind. I was around seven or eight years old and feeling unwell. My parents, frustrated by yet another doctor’s visit, took me to the GP. Imagine my shock when the doctor looked at my parents and declared, “There is nothing wrong with this child.” Then, he bent down, looked me in the eye, and asked, “Young lady, is there something at school you’re trying to avoid?”

I was devastated. I truly felt sick, but my parents believed the doctor over me. This moment sparked my interest in the medical field and set the tone for the years that followed—struggling with unexplained health issues while being told it was “all in my head.”

Navigating Chronic Illness and Seeking Answers

For years, I battled mysterious health challenges while receiving little support. I was labeled a hypochondriac, told to “push through,” and even ridiculed for avoiding physical exercise due to pain. Teachers dismissed my discomfort, assuming I was making excuses. But they didn’t feel the pain I was feeling.

Determined to understand my body, I became fascinated with holistic health and the mind-body connection. I decided to pursue medicine, hoping to help people like myself—those who didn’t fit into neat diagnostic boxes. However, my struggles intensified. An eating disorder, trauma, and chronic pain made my journey incredibly difficult, and after two years of medical school, I had to drop out.

This experience, painful as it was, led to an important realization: If I wanted to help others with their health, I first had to heal myself. I immersed myself in self-care strategies, lifestyle changes, and functional health practices. Eventually, I returned to college, earning a BSc in Health and Society from Dublin City University (DCU).

I was finally moving closer to my dream of becoming a doctor—until financial barriers put an end to it. While this was devastating, something unexpected happened. As I grieved the loss of that dream, I began to unravel the root causes of my long-standing health struggles.

Finding the Root Causes: A Path to Healing

After years of misdiagnoses and being dismissed by doctors, I finally found answers. I was diagnosed with Lyme disease, psoriatic arthritis, hypermobility, and food sensitivities—all of which had been impacting my immune system, gut health, and energy levels for years. Later, I also discovered I have ADHD, which helped explain many of my lifelong challenges.

Receiving a diagnosis of psoriatic arthritis was both frightening and validating. For the first time, I had a doctor who truly listened. Treatment involved immune-suppressing medications—a necessary but difficult step. In 2020, I began injections that made me more vulnerable to illness. It was a challenging journey, but I was willing to do what it took to reclaim my health.

However, I didn’t stop there. I worked closely with my doctor while also making natural lifestyle changes—reducing stress, eating an anti-inflammatory diet, and engaging in gentle movement. The real breakthrough, though, was learning to be kind to myself.

Becoming The Gentle Health Coach

For years, I pushed myself relentlessly, berating my body when it didn’t meet my expectations. It wasn’t until I could barely walk that I realized the importance of self-compassion. True healing required me to stop fighting against my body and instead, work with it.

As my health improved, I was able to reduce my reliance on medication and step into my power. I no longer needed a doctor to validate my experiences—I had the knowledge and tools to take control of my own health and wellness journey.

This led me to pursue health coaching. I wanted to help others navigate their chronic illness, autoimmune conditions, and unexplained health issues with compassion and understanding. I may not be the stereotypical confident, outgoing coach, but I know what it’s like to feel unheard, dismissed, and lost in a body that doesn’t feel like home.

That’s why I’m here. That’s why I’m The Gentle Health Coach.

If you’re struggling with chronic illness, autoimmune conditions, stress-related health concerns, or simply feeling unheard in your health journey, I want you to know: I believe you. You are not alone. And together, we can find a path forward.

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