Exercise Benefits


Being Physical


Why stay fit?


This particular blog I created discusses the mental health benefits of being physically active. I call it “Mental Health Exercise Benefits”. This blog discusses the importance of exercise for your mental health. It is frankly invaluable to you to be active and certainly it should not be underestimated. The Mental health exercise benefits of physical exercise are numerous!


I must admit, I’ve never been the typical “gym rat.” Luckily I grew up in the mountains of Slovenia where there are plenty of hiking opportunities. Frankly, I’ve always loved the outdoors. Even when I was in college, I still found time on weekends to go hiking with my friends. It was fun and it helped me to stay fit. At the same time I also enjoyed the company of my friends.


Mental Health Exercise Benefits- Dancing


In addition to hiking, dancing has also been my passion. Initially, that meant going to clubs. It wasn’t really until I turned 26 and broke up with my ex that I found solace in dancing. This was while healing a broken heart after he cheated with one of my childhood friends. My dysfunctional family, the hurt and pain related to my childhood and adolescent abuse, as well as a broken heart, led me to move to the US in October of 1997. This is where I joined my now ex-husband an American.


Importance of Exercising


I never truly understood the importance of exercise until years later. One of my boyfriends who was an athlete and a runner encouraged me to join the gym. At this point I didn’t enjoy going to clubs anymore. At that time as well I didn’t enjoy listening to hip-hop, dance, or techno. But I did take some belly dancing classes and I danced at drumming circles.


Mental Health Exercise Benefits




Eliminating Medication with Exercise


My healing journey took me to work with traditional psychotherapists, coaches, healers, and psychics. I was on and off medication for clinical depression and anxiety for the last 20 years. It had bad side effects such as weight gain, loss of libido, gastrointestinal issues, and even suicidal thoughts when life pressure and stress got to me. Remember the goal here is to get off all meds and utilize and healthy Holistic Lifestyle.


“Energy Healing and Spiritual Counseling“ Blog


This seems like it is a good opportunity to share a blog with you. This blog is about “Energy Healing and Spiritual Counseling” I wrote it not long ago.

Energy Healing/Spiritual Counseling

Research Alternative/Holistic approaches


Over time I kept researching alternative and holistic approaches to healing from abuse, trauma, chronic anxiety and depression. I learned about Buddhism and Hinduism and started meditating. This is something I have been doing for 20 years now. Still, I have not been able to find lasting solutions to stay off medication for any extended periods of time. Stress didn’t help me! You see I had worked at many toxic workplaces while building my private counseling and coaching practice.


The Functional Medicine Connection


Finally, a few years ago I learned about Functional Medicine. Now I began to understand the connection between my mental health and nutrition, as well as my gastrointestinal issues and lack of exercise due to working long hours. So I adopted a healthier, low carb diet. Quickly I lost over 15 lbs and I was able to get off medication and started taking B12 and CQ10 supplement.


I also stopped binge-watching Netflix and avoided drama and violence. Functional medicine, as opposed to traditional Western medicine, is more concerned with root causes, not symptom reduction, quick fixes, and taking an antidepressant or anti-anxiety medication.


The Functional Medicine Connection (cont.)


The key steps to health include:


 1. Proper nutrition (rich in healthy fats, veggies, protein, nuts, seeds, and fruit)


 2. Exercise (daily as much as possible)


 3. Adequate sleep (minimum 7-8 hrs.)


 4. Nurturing relationships and socializing


 5. Stress management and spiritual practices



Mental Health Benefits of Physical Exercise Stress Life Coach Mateja Petje Holistic Coaching International Anxiety PTSD Trauma Boca Raton Tapping EFT



James M Greenblatt, MD, Breakthrough Depression Solution


According to James M Greenblatt, MD, in his book Breakthrough Depression Solution, exercise is important and plays a key role in fighting depression. Several studies have proven the efficacy of exercise in significantly decreasing depression symptoms. For example, in a study conducted in 2013, researchers assigned 48, alcohol-dependent, inactive patients to a twelve-week, moderate exercise program.



The other group of participants was simply told to exercise. The participants reported far less drinking as compared to those who had been simply told to exercise. Similarly, in another study conducted by a Columbia University of Epidemiology survey, over 60% of participants who exercised were much less likely to suffer a major depression (p. 152).


According to Dr. Greenblatt :


Exercise fights Depression (p. 154)


  • Reverses Harmful Effects of Stress


  • Lifts Depression


  •  Improves Learning


  •  Builds Self-esteem and Improves Body Image


  •   Leaves You Feeling Euphoric or Joyful


Supplements and Physical Exercise


Dr Greenblatt also recommends taking supplements such as B12 and Carnitine, as many clients have very low energy and lack the motivation to exercise. The best type of exercise is probably Interval Training, because it helps to get the heart rate up quickly. However, any type of exercise can help including walking, yoga, Tai Chi and Qi Gong, strength training, biking, swimming or dancing.


It’s important that you set realistic goals and start slowly. For example, 15 minutes three times a week, gradually increasing your exercise time. Do what you love and don’t force yourself to go to the gym if it’s not your cup of tea.

Mental Health Exercise Benefits for Life


I think we would agree in conclusion utilizing Mental Health Exercise Benefits are vital. Vital in the sense of enabling us to stay fit, vibrant and as well is a cornerstone part of a healthy Lifestyle

Have fun!


Health and Wellness Articles


There are numerous publications available to you to help you stay in shape & lose weight.As a matter of fact whatever it is you want to accomplish you could probably locate huge amounts of data on the subject to help you. As an example of an excellent magazine for men to consult for instance is Men’s Health Magazine. I’ve included a quick link to their website below.


Click here for Men’s Health



Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028


Click here Book a Session for FREE 15 minute consultation 


Mateja Petje Holistic Coach near me


Virtual Address: 2234 N Federal Hwy #3094 Boca Raton, Fl 33431​



Mateja Petje Exercise Holistic Coaching International Natural Stress Management Stress Anxiety PTSD Trauma Life Coach Boca Raton Florida Tapping EFT Mental









Happy Holidays!

Mateja Petje offers Telemedicine


We accept most Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)


If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! See Mateja for Holistic Therapy. Don’t wait to get better on your own. We all need help sometimes so why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!


Client Testimonial


“After my mother passed away and I felt as though I was at a crossroads in my life as well as in my relationship, I sought the help of Mateja. Without pressure or judgment, she helped me come to grips with the decision I ultimately had to make and gave me tools to use in order to come to that difficult decision. She provided me with many helpful tips, tools and resources to achieve my goals in life that I will continue to use throughout my life. I learned a great deal from Mateja and her methods and am grateful I sought help from her.” ~AD


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Post Traumatic Stress Disorder


What is PTSD?


“Trauma Informed Therapy”


What is Post Traumatic Stress Disorder or PTSD? When are we most likely to see the effects of PTSD? How does it affect people? Who are the folks most likely to experience the symptoms of PTSD? These are questions along with so many others that are all very important things to consider when speaking about Post Traumatic Stress Disorder.


Thank you for finding your way to my Blog. Let’s explore the topic of PTSD together and maybe we can find answers that may assist you right now.


It’s Veterans Day 2018. In recent years so many war veterans have been diagnosed with Post Traumatic Stress Disorder (PTSD). In addition there is now an above average rate of incidents of shootings. Specifically there was even a recent event close to my home, in Parkland, Fl. That and other things made me decide to write this article. Mainly I wrote this so that it will hopefully help to bring some clarity as to what PTSD is and some suggestions as to how it can be treated.

Mateja Petje Trauma Work


Post Traumatic Stress Disorder- Treatment


Unfortunately there is no one correct treatment for Post Traumatic Stress Disorder. However I based this on my personal experience. Having suffered significant trauma which was a result of all types of abuse during my childhood and adolescence. As well as experiencing trauma related to being in abusive relationships later on in my adult life. I have experienced nightmares and some flashbacks for as long as I remember. This just serves as a guideline. Therefore I strongly recommend that if you feel that you suffer from PTSD that you consult a licensed clinician or a psychologist.


Mateja Petje Trauma Informed Therapist


Post Traumatic Stress Disorder- Defined


In 2013, the American Psychiatric Association revised the Post Traumatic Stress Disorder diagnostic criteria. This is in the fifth edition of its Diagnostic and Statistical Manual of Mental Disorders (DSM-5; 1). Post Traumatic Stress Disorder is included in a new category in DSM-5, Trauma, and Stressor-Related Disorders. Full copyrighted criteria are available from the American Psychiatric Association. Here I just list a few.


Post Traumatic Stress Disorder- Diagnosis


What does it take to be diagnosed with Post Traumatic Stress Disorder? The person would have had to have been previously exposed a number of things. Death, threatened death, actual or threatened serious injury, or actual or threatened sexual violence, or similar. This is including any kind of abuse or domestic violence, experiencing it directly or indirectly by observing it.


Post Traumatic Stress Disorder- Symptoms


Typical symptoms include: nightmares, flashbacks, emotional distress, and intrusive thoughts. For example, for years following the abuse, I would have continued nightmares. Inaddition I also developed sensitivity to criticism and aversion to anybody talking loudly. I would experience physical sensations, such as vomiting or upset stomach. Basically, I developed a trigger – in this case, a loud voice.


Post Traumatic Stress Disorder- Violence


Another example is in the case of people that were exposed to violence. This includes shooting and guns. They develop emotional distress with ANY loud noises that resemble a gun shot. It can take years to heal and not to experience emotional distress when the trigger presents itself.


For a person to meet the criteria for PTSD, the symptoms need to last at least a month. They also experience distress and functional impairment in several key areas of life such as social and occupational


PTSD Professional Overview



Post Traumatic Stress Disorder





Post Traumatic Stress Disorder- Strategy


Most of all you should know that you are not alone. What helped me most is to seek support of friends. They normalized my feelings and helped me to see that what I was experiencing was not the norm. My boyfriend’s family was nothing like my own. Fortunately I experienced joy and laughter, and not abuse and tension, which was the norm in my family when I was an adolescent.



I also worked with several therapists, coaches, and healers. By now I had learned how to identify my triggers and how to manage my emotions and “rewrite my story”. One approach that was helpful was EMDR. Helping me with a pervasive memory of being severely beaten. The fortunate thing was finding a therapist that was trained in EMDR. After a few sessions I was able to tell my story without crying and was able to emotionally detach from the incident.



Post Traumatic Stress Disorder- NLP


However, there was an approach that finally started to help me. This is in terms of stopping intrusive and limiting thoughts and beliefs. This occured when I learned and received training in Neuro-Linguistic Programming (NLP). In essence, this approach focuses on the linguistic and how we store and process memories.



Negative Programming  as it relates to Trauma & Abuse


I have been able to start understanding that my negative programming was due to being exposed to abuse and trauma that colored my world. Largely I saw the world as a threat and subconsciously sought experiences and people that confirmed that the world is not a safe place and that people cannot be trusted. Only when I started changing my beliefs did my life and my well-being improve.



Post Traumatic Stress Disorder- Support Group


Join a support group. Other people who have gone through similar experiences can not only offer validation, you will also feel understood. Not many people (including some therapists) really understood why I am not able to get better. This is in spite of years of therapy and medication. Medication can be helpful in the initial stages. But the key is to understand the root causes and how your beliefs and thoughts contribute to the disorder.



Keep journaling. When we are overwhelmed with thoughts keep journaling! It’s key that we find healthy ways to manage our thoughts and get them out of our head.



Learn stress management and breathing techniques. I think meditation literally saved my life. Previously I studied different modalities including mindfulness, zen, guided meditation, and meditation based on mantra (the Art of Living Foundation). Finally I was able to heal insomnia and significantly reduced anxiety and depression symptoms.


Hopefully this blog post was helpful. Take a moment and let us know in the comments section.


Holistic Psychotherapy Mateja Petje- Blog Resources


You might benefit by reading other articles & Blogs available on my website. You can explore the Psychotherapy services I provide as well too. But specifically speaking about PTSD, Post Traumatic Stress Disorder, here is another Blog for example entitled “Mateja Petje PTSD Diagnosis” you might find helpful. Here is a quick link to that.

Click for “PTSD Diagnosis” Blog



Post Traumatic Stress Disorder PTSD



Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here Schedule your FREE 15 minute consultation 


Mateja Petje Holistic Coaching International


Virtual Address 2234 N Federal Hwy #3094 Boca Raton, Fl 33431 



Post Traumatic Stress Disorder PTSD


Mateja Petje PTSD Diagnosis


Happy Holidays!


Mateja Petje offers Telemedicine


We accept most Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)


If you can’t come to our office I offer online and distance therapy! Don’t wait to get better on your own. We all need help sometimes so why delay your happiness. In the final analysis your mental and physical health is priceless! However, no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call. All things considered you’re possibly in a dark place and need a fresh start!



Client Testimonial


“I am writing this so others may benefit from what I was experiencing so that it may aid or help anyone who is having any or all of these symptoms: worry, despair, extreme anxiety, helplessness, loss of self-confidence, sleeplessness, extreme irritability, just feeling real low and much of the same.


When I came to see Mateja few months ago, I was experiencing all these symptoms. See I was overwhelmed with changes at work and parenting. Yet I continued to work until one day I just broke down and wanted to put myself out of misery. Now I knew I needed help and thank God I reached out and met Mateja. The most important thing for me was to get professional help. I tried for months to get better on my own. Yes I wish I had reached out for help sooner”.



Client Testimonial


Mateja Petje is an outstanding therapist


Mateja is an outstanding therapist. She will listen to you and give you guidance and advise needed to help improve your condition with holistic approaches including tapping, meditation, and NLP. This in combination with therapy and medication helped me that after a month I was back to normal. Then Mateja will help you get out of your own way and will offer you the best tools to get back to where you once were and beyond. I feel very blessed to have her work with me, I just had to have faith. Definitely I would highly recommend Mateja. She has helped many and is more than qualified to improve your current situation.”~P. S. Boca Raton



#matejapetje #HolisticPsychotherapist #NaturalStressManagement #ptsd #VideoChat #TeleMedicine #complexPTSD #TraumaInformedTherapist #strategiesfortoxicpeople #MatejaPetjeStressRemedies #StressRemedies #SevenClinicalDepressionSigns #ClinicalDepressionSigns #PTSDDiagnosis #MatejaPetjePTSDDiagnosis #MatejaPetjeHolisticPsychotherapist #MatejaPetjePTSD


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