Exercising with Anxiety and Depression: Runner’s high – it isn’t just for athletes!

I am sure everyone is enjoying the winter-time and the sweets that come with it, maybe thinking in the back of their minds about the looming "New Year's Resolutions" some of us make. One of the most common resolutions is to get healthier, eat better or start an exercise program. Well I have some good reasons why to jump on the bandwagon before it even gets rolling. Get a jump-start on 2014 by starting today! Not only does exercise help keep you physically fit and healthy, it also helps to maintain mental health.

When people visit their doctor complaining of fatigue, general malaise and high tension they are often handed a prescription for medication and an appointment with a local psychotherapist. Not all* mental health issues need to be handled this way, however; there is a third alternative: Exercise!

As a preferable coping method alternative to drugs and alcohol, exercise contributes positively to mental health and helps to elevate moods and release tension when coping with depression and anxiety.

Question: Should I start with a full workout program right away or ease into it slowly?

You know your body best, and your personality as well. If you are the type that gets excited by new activities then speak with a local gym or community centre about classes and programs or personal trainers to help get you started.

If you are less inclined to publicize your goals, start small and local: run around your neighbourhood, lift weights (or substitutes) in the comfort of your own home.

Resistance bands are always an excellent choice to do in-home workouts. Also another great option are ankle or wrist weights. Both of these options fit in most storage spaces.

If you have chronic depression, the novelty of exercise may seem exhausting, but keep pressing yourself each day to do more – do not feel upset if you can’t do as much as someone else, you are on your own healing journey.

If you have anxiety, you will likely find that a brisk run, or a completing good set of heavy weights helps to release tension. You will feel renewed and rejuvenated after a great workout! Plus, these achievements will help increase your self-confidence.

Another added benefit of exercising outdoors or at a community centre: you will meet new people, make new friends and increase your social circle. This support network will help boost your self-esteem and keep you active and engaged in your community.

By starting an exercise regime you will be committing yourself to your health and wellness, both physically and mentally. Exercising regularly will help you sleep better (which helps you conquer depression and anxiety), lift your mood with endorphins and feel-good brain chemicals and contributes to an overall better sense of life satisfaction.

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*ensure you seek proper medical guidance regarding the best course of action for your situation

Coping with panic attacks - What to do to help yourself or a loved one calm down

Your heart is pounding, your vision is blurring and your breathing is rapid... You feel like you are dying...

If you've ever had a panic attack, you know how terrifying they can be. If you have never had the experience, consider yourself lucky.

Panic attacks typically are self-limiting and short in duration. The usually develop and peak suddenly, their intensity reaching the highest level within ten minutes and then abating. Someone experiencing a panic attack may feel their heart bouncing around in their chest (palpitations); may feel sweaty or shaky; might feel like they are choking or can't breathe; and may feel disoriented or dizzy as well as an intense amount of fear¹.

Today a friend of mine had a panic attack unexpectedly (as they usually are "out-of-the-blue") and I happened to catch it and help them calm down. I want to offer some tips to those of you who experience panic attacks or have loved ones who do.

Generally the first thing you want to do is control your breathing, as calming your physical self down will help to short-circuit any of the "fight-or-flight" responses occurring in your body. If you are having a panic attack (or your friend or family member is), get into a comfortable position and relax the body and focus on proper breathing. I quickly knelt by my friend and got them to a chair. I told them to focus on their breathing and breathe in through their nose and out their mouth using only their belly. I kept eye contact with them and held their hand and breathed with them.  It is hard to think during a panic attack so if you can be the guide for breathing, it is much easier for the other person to follow; also, if you are helping someone else, it is important to keep calm yourself.

If you are alone when panicking, it may help you to call a friend/family member to help you breathe or talk through what you are feeling while focusing on breathing (but be safe! If you are panicking while driving, pull over and make the call or use a hands-free device). If you can't call anyone find a comfortable spot and begin your breathing exercise. Distraction works well in this case - video games, movie, music, writing. Anything to get your mind off the feeling of fear or the physical symptoms you're experiencing. If you continue to breathe correctly your anxiety should subside. If it doesn't, there are help-lines to call and the operators will be able to assist you.

Once you've regained control of your breathing and are in a safe place to relax, you can work on progressive muscle relaxation (PMR) exercises (especially if you are prone to panicking before bedtime). This will bring the anxiety level down even farther. The slow and controlled breathing is an important first step and might help you come completely out of an attack or might just bring you back to a manageable level of anxiety; but the PMR exercises can really help you get centered again, especially after a panic attack. It all depends on your base-line anxiety levels.

If you are noticing that you are having many anxiety attacks in a short period of time or that they are getting worse or your work/school/relationships are suffering you should speak with your doctor. There are many helpful therapy programs (CBT especially) as well as medications that can help you manage your anxiety. It is not a weakness to reach out for help when you need it.


List of crisis lines*:

https://www.lifeline.org.au/  (Australia)
http://suicideprevention.ca/thinking-about-suicide/find-a-crisis-centre/ (Canada)
National Suicide Prevention Lifeline toll-free at 800-273-8255. (USA)

*if your country is not listed, a quick Google search should help you find one in your area.




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Other topics you may be interested in:

13 Beliefs to Disbelieve 
   
The downward spiral: the fastest way down!
     
Staying motivated when depressed. 5 ways to fight the sludge of depression/anxiety!

Sleep, Insomnia and Anxiety  




¹  Kessler RC, Chiu WT, Jin R, Ruscio AM, Shear K, Walters EE: The epidemiology of panic attacks, panic disorder, and agoraphobia in the National Comorbidity Survey Replication.
Arch Gen Psychiatry 2006, 63:415-424. PubMed Abstract | Publisher Full Text | PubMed Central Full Text 

"A Journey of a Thousand Miles Begins with a Single Step"

 

"A journey of a thousand miles begins with a single step." 

Lao-tzu, The Way of Lao-tzu 

Chinese philosopher (604 BC - 531 BC)

          Today I was speaking with a friend about motivation, road-blocks and walls. We are both musicians, and aspire to create. There is nothing like the feeling of cohesive music that just flows from your mind into your instrument and out into beautiful music. There is nothing like writing the perfect poem or story, or achieving your goals. But there are so many potential obstacles that can arise along the way. The thoughts of encountering these obstacles, or actually encountering them, is enough to stop most people's motivation dead in its tracks.

The same is true for coping with depression or anxiety. There are many walls and obstacles that can crop up - some may be physical, some may be emotional/mental. Sometimes the simplest task is overwhelming and the urge to shrink from it is strong. Getting out of bed some days can be very hard for some people. Facing a personal fear can be daunting. Finding the will inside to keep pressing forward, through the emotional fog and walls can be exhausting. Finding the motivation can sometimes seem impossible.

As people, we don't often give ourselves credit where it's due; we are our own hardest critics, our worst judges. It has been said before and it's true. But this mindset doesn't help to keep you motivated, and it definitely doesn't keep you feeling mentally well. We rarely look behind us to see where we have come, the challenges we have conquered, the goals we have achieved. We are constantly looking forward, berating ourselves for not being there yet, not being better yet, not being good enough.

When taking on a big battle like fighting depression and anxiety, or setting long-term goals, or starting a new routine or habit, people don't often acknowledge the little steps they take along the way in order to make it to the end goal. It's an all-or-nothing, black-and-white perspective that will leave them feeling defeated.

I didn't do all the tasks I had set out today. I'm a failure. 

I didn't run the whole 5km. I didn't succeed.

I didn't.... 

This list can go on.

But, chances are, you did do some of the tasks on your list. And chances are you at least put on your shoes, maybe took a few steps, maybe you ran half your 5k. Chances are, you did do something to help you achieve your goal. These are little steps.

They are the most important steps you will take.

Little steps are what set you in motion for sustaining habits; they are the power behind the inertia of routine. They will get you to where you are going.

Be happy with the little steps, as they are the biggest part of your journey.




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Other topics you may be interested in:

Overwhelmed? Carve a Staircase Out of a Wall!

Engine for Change - Motivation for self-relection and self-improvement.

Motivating and encouraging statements - Help yourself stay above the water!

Staying Motivated When Discouraged

Empowering yourself quickly: while coping with anxiety, job-searching or other life challenges.

Well Conquerors, it's back to the grindstone for a lot of us: back to work, back to school, back to real life.
If you are fortunate enough to have a job to come back from the summer holidays from, count yourself lucky. But for those of you finding yourself confused with the next steps in your life, read on!

Don't wait around for opportunities to come to you, you have to go and find them.

This applies to so many different facets in life; particularly when trying to find a job or attend a school of your choice.

We have been raised in a society which fosters the development of entitlement. The educated and intelligent people pouring out of universities and colleges (and high school even) expect that there will be a job waiting for them.

It doesn't always work like that..

Now this isn't to crush dreams and hopes of ever finding something stable and satisfying, but it certainly should serve as a reminder of how to stay focused on things in your life that need immediate attention - especially when job searching. 

In this current economy, the market is less favourable than it was in previous years. Even for those with degrees and experience.

For the average person, losing a job and then embarking on the search for a new one is daunting enough.

For someone who deals with anxiety on a daily basis in a variety of environments, losing a job or searching for a job can be extremely stressful.

There are a few ways that you can take your challenging situation and turn it around to give yourself a bit more power. You can quickly get a sense of control over your situation by writing down three immediate, short-term goals.

Each day, you can write out three things you need to accomplish in order to move you forward in your situation (job-search, coping with anxiety, going to work, whatever your struggle).

An example could be (for job-searching):

1) Polish resume and start a LinkedIn* account

2) Apply to 5 jobs at least (do not be picky, just apply, apply, apply...).

3) Call friends and family and let them know you are available to work – NETWORK!

An example for coping with anxiety or depression:

1) Call up a friend and meet for coffee – take small challenges

2) Clean the dishes (or one dish; whatever you can manage)

3) Write in your journal

The most important rule for goal-setting when coping with anxiety or depression is to ensure your goals have a 95% chance of being reached. That is, if you write it, there is a 95% chance you will do it. If the chance you will succeed is less than that, reduce your expectations.

If you want to go for a walk, but there is not even a chance you’ll get out the door, that goal is too high for you. Drop your goals until they are within your 95% margin of possibility.

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*LinkedIn is useful for online and other applications – it serves as a quick way to reference you when you are job searching. If you include it in the conclusion of your cover letter, or in the contact area of your resume, chances are a potential employer will check it out.

Make sure to include your resume, any skills or talents, and a contact email (be wary about including phone numbers on your online-profiles for safety).

An engine for change... motivation for self-reflection and self-improvement

Welcome all to Conquer the Clouds.

I started this blog half a year ago with the intention of sharing ideas and coping strategies, information and other things regarding anxiety and depression, motivation and goal-setting and achievement.

I also began this blog with the intention of helping others along their paths of self-improvement and development. I have long since been interested in the psychology of thought and action, as well as the psychology of mental illness. I never really gave an introductory post for Conquer the Clouds because I was still trying to figure out what it was that I wanted to do with it. It is a learning hub, and an engine for change.

I would like to share some of my background and history with you, in order for you to understand CTC's birth a little better.

I remember when I was 8 years old, reading my mom's psychology textbook (she was taking a course at the time, if I recall correctly). I remember being fascinated by everything in it. In highschool, biology became my passion (I am sure if we had highschool level psychology courses, I would have been right onto it). And then in college and university I pursued biology with ferocity - only adding psychology into my life as electives and hobby-reading.

Coming up on a couple years after having graduated, I feel as though I have learned so many things about living, working and being human in our time and society...
My passions have evolved, some have shifted, some have become almost obsolete...

I realize though, that throughout all my experiences, I am not a collection of segmented memories. I am a fluid, ever-experiencing, ever-evolving, and growing person. Every new challenge, and every new failure changes me for the next.

I would like to work with you on your journeys as I take on my own, to find a place in ourselves where, while the world turns, we can remain strong and knowledgeable.

Learning is the ultimate strength. Knowledge is the tool to move us forward.

Take this challenge, to become the strongest you.

Conquer on!

Help someone else when you feel helpless: A quick fix for feeling better

Hello Conquerors and welcome to Thursday night!

I hope you have had a fantastic week - I didn't saddle you with a Weekly Challenge this time, but don't fret my friends, another is surely on its way! Look forward to February 5 - 11 Weekly Challenge, posted on Sunday!

What I'd like to discuss today is the act of altruism: that is, helping others without any expectation of returned favours.

When you are feeling depressed or anxious, the tendency is to become very self-focused (in very negative, defeating ways). This can have disastrous outcomes (as explained in The Downward Spiral).
The world becomes increasingly smaller as all you are focused on resides in our heads... This has very real physical feelings as well - it feels as though your body is being crushed on the inside, or you might get that sinking feeling in your stomach or chest...

The outcome is that you start analyzing, and picking yourselves apart... Any of the 13 beliefs to disbelieve may play a part in a negative-bias towards yourselves, as well.

A very quick and effective way to take the heat off of yourselves and free our minds from the torment of constant judgment is to genuinely help someone else, or offer an honest compliment. Showing interest in other people takes the focus off yourself and making someone's day is extremely rewarding.

The feeling of being helpful lets you realize that some or all of the beliefs you may harbour are untrue - being a helpful person means you are not a bad person... It is empirical evidence against the negative voice in your head.

So the next time you are feeling the grip and dark clouds of depression or anxiety, acknowledge your own issues. Do not dwell, however. Move towards helping someone else - whether it be by volunteering to mow an older neighbour's lawn, or doing extra work at your job for a colleague. Anything that is genuine will work.

Tips:
Do not expect a favour in return: in order to become stronger people you must strive to consider others and their feelings as well as your own. Acknowledging your pain is how you consider yourself; helping others is how you act to show you are a capable, caring person.

Volunteering is a great way to give back. You can volunteer with the SPCA, or with a local homeless shelter, for example.  


Warning: If you find yourself over-extending your assistance to others (including friends) and are starting to feel used, pull back and reconsider if perhaps you are suffering from the cognitive bias I am only worthwhile as long as I am doing something for someone else. (Letter E on the list).

Helping people is not the cure for depression or anxiety but it helps in the short-term for creating a sense of well-being. Helping others and volunteering can become part of a healthy way of living, and everyone can strive to give back to their community in some form.

Conquer on!

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Indecision, confusion, extro- and intro-version...

Hello conquerors,

It's been a while, I apologize for missing this week's Weekly Challenge - I've had some things on the go, and haven't made time to sit down and write for you.

I have been thinking very recently about indecisive behaviour, and the anxiety that precedes and follows it.

When you have depression or anxiety, I think there is a great concern for the opinion of others (possibly because you view yourself negatively, or think your anxiety/depression makes you a bad person). This concern creates expectations of yourself which you may or may not be aware of... Also, it mimics perfectionistic behaviour as well because you'll begin to judge whether what you are saying or thinking is the "right thing" to say... This judgment will halt your thinking process and in turn, your decision process. There is also the weighing out of alternate ideas in your head and their possible outcomes, as well.

So if you're stuck trying to think of the "right thing" to say or the "right thing" to do, you might end up saying/doing nothing at all. This is an example of how analysis can lead to paralysis. You also run the risk of becoming confused and upset or, for extroverted people, "venting" or "airing out".

But let's be honest, how many of you out there can say you feel 100% comfortable saying everything you think? There are very few environments in which to vent possibly confusing ideas that you don't entirely understand but want to 'air out'. (This "airing out" is very common for extroverts, anxious or not)... If you are speaking with or relating to someone who is more introverted, an "airing out" of your thoughts and ideas and emotions might be very overwhelming for them - to the extent that you cross emotional boundaries. You might actually be doing damage even though you think your behaviour is benign... So air yourself carefully and be respectful... It's hard to hold in your thoughts if you're an extrovert because thinking things over by speaking and getting it out of your head is so helpful, this is especially noticeable if you are anxious or depressed in addition.

If you don't have a supportive group to which you can air your thoughts and concerns, I would suggest doing so in your journal, or perhaps into a voice-recorder. Just saying or writing or typing out what you are thinking might help you follow your thoughts better, and perhaps help you connect the dots - without getting someone else involved. (This also saves you from the "back-lash anxiety" of having vented and then worrying if what you said was the wrong thing!!)

Next time you need to "air out" - do so first on paper or online to yourself, then read it over and take out any key points that might still resonate as issues you need to solve.The issue itself may just be that you needed to vent - but you can do so without causing damage to relationships and other people.

If you find that you have "aired out" and yet still feel extremely confused or anxious, seek out a close friend who understands and is willing to listen. Try to come up with positive, workable solutions to the problems you discover. Once those solutions have been crafted, try to stick with them.
Don't get down on yourself if you can't stick with them all the time, no one is perfect - and that mentality will just add to your self-judgment and anxiety/depression even more.

I hope this has been helpful for those of you coping with this interesting aspect of anxiety/depression - that is, the interactions and relationships aspect.

Conquer on!

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Progressive muscle relaxation

Many of you may have heard of this before, and many of you may be completely new to this subject.

Progressive muscle relaxation (PMR) is a technique involving the tensing and relaxing of various muscle groups as a way to relieve stress and induce relaxation. PMR was developed in the 1920’s by Edmund Jacobson.

The theory behind the practice is that because muscular tension accompanies mental anxiety and stress, then the opposite (loose, relaxed muscles) will induce relaxation.

In order to properly begin a PMR session – find a comfortable sitting or lying position where you will be undisturbed for 20-30 minutes. It is also nice if you have some soft instrumental music playing (nothing too exciting, just something relaxing).

As with the deep-breathing exercise, I want you to close your eyes.

You may start the breathing exercise as a warm-up for the PMR. Ideally, if you can maintain your breathing during the PMR you will find the most benefit, but in the beginning, do not be discouraged if you find yourself unable to maintain your breathing patterns. This will come with practice.

As you lie or sit there with your eyes closed I want you to feel your body. This may be frightening, as you might be feeling very anxious and focusing on the feeling of your body may exacerbate this, but bear with me.

Next, tighten up all the muscles in all parts of your body and hold for 10 seconds, maintaining your deep-breathing, in and out.

Then release all the muscles of your body, focusing on the warmth and heaviness of them as they relax from the tension. Feel the stress releasing as you relax your muscles.

Do this body-tensing 2 or 3 three times.

Next, after the last relaxing, tense only the muscles in your toes, then your ankles and calves, then your thighs, your hips and butt, your hands, forearms, upper arms, stomach chest and face muscles. Hold this tension for 5-10 seconds. Then slowly release all of those muscles in the backwards order – face first, chest, stomach, hands and arms, then finally thighs and lower legs.

Do this 3 or so times. Finish again with 2-3 full body tenses and relaxes.

Focus on your breathing for another 5-10 minutes, practicing deep, belly-breaths.

The key here is not to rush the tension and relaxing. Slower is better.

You should feel more relaxed after this exercise, but if you are new to breathing or relaxation exercises, you might not feel much different. However, with practice, relaxation will be attainable. You will find yourself eventually doing these tension and relaxation exercises subconsciously in stressful periods.

If you would like to read more about mindfulness and relaxation read this article on thought-monitoring and this one on practicing mindfulness as ways to centre yourself during stressful periods!

Conquer on!

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Other topics you may be interested in:


New music for you to enjoy! (Video-game themed relaxation music).

More Relaxation Music To Get You Through The Week

More relaxation music videos!

Bumpy roads!

I don’t know how many of you sometimes actually feel that you want to be depressed, or angry or otherwise in a bad mood when it starts coming on... The oxymoronic thing about depression is that, though one may want to feel better or good, thoughts and moods are like water – they travel and follow the easiest path. If you have spent many years thinking and feeling particular ways, then it is likely that in times of stress, or just in general, you will continue to think that way.

As an example, imagine a crevice slowly etched over the years into rock by a river or quick-moving stream. Your thoughts are like that water, gradually finding the softest and most malleable parts of the rock substrate. Eventually, a path is formed and the water will travel that easiest and least-resistant way.

This is also why when you are trying to fight these long-engrained habits that you find it difficult – imagine trying to make that water travel over the raised parts of the rock, it’s just not possible (because it’s water!) but we are lucky that as humans we have control over our reactions, if not some over our moods as well.

What do I want you to take from this?

On the road of life (because that’s what this is) we are going to encounter days and times when we are not on the top of our game or moods. Accept it, and try to learn from the situation that you find yourself in. Be easier on yourself when you are feeling low. Reach out if you are finding you need someone to talk to. And remember that it doesn’t mean you have failed just because you have hit one bump. Think about the drive to work (or my one-hour drive to work!) and how many bumps you must hit on the way! Can you remember exactly where they are? I am sure you notice them while actually driving, but in moments you have forgotten them. Just as with those bumps, you will eventually forget these mood-bumps, so don’t worry about them affecting your future. Likely no one else will notice either.

So, accept your mood today. Understand that it doesn’t change you as a person, and that it is transient and that you have the ability to modify your reactions to situations as they occur. It can also help to track your moods and thoughts in your journal. Work on the moment – cope with your symptoms as they arise, and focus on the positive things in your life. This will help you dig a way out of a hole if you find yourself slipping down.

                                                            Conquer on!

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Weekly Challenge 4 - Week of January 8 – 15

Welcome back everyone! This week's challenge is a few hours late, but I hope you enjoyed last week’s challenge of the 10 things you find fun to do.


I have come up with an interesting challenge this week:

In your journal, along with the three things per day that go well, start recording your mood upon waking and before sleeping. Also, during the day, begin to notice when your mood starts to dip or falter, or you feel that twinge of sadness well up from “nowhere”. Pause and before engaging the feeling – ask yourself what went through your mind at that moment.

This approach to mindfulness will help you track your moods. If you can find out what things are triggering your bad moods you might be able to circumvent a slide into depression or at least prevent it from being so intense because you’ll know it’s just those thoughts and you don’t have to engage the feelings to their full extent.

If you haven’t been following the Weekly Challenges, start here today!

Thanks for reading!

                                                     Conquer on!

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Like little boats on a stream – practicing mindfulness everyday.

One of my favourite topics to read about and experiment with is mindfulness and meditative breathing. One of the most important imagery tools I've found involves disconnecting myself from my thoughts and just watching them as if they were seated on individual tiny boats floating along a stream. It's extremely grounding.

To practice this, find a quiet room and take a seat in a comfortable position and just feel yourself breathing (deep, abdominal breathing!). Try to see your thoughts as their own entities, floating by on boats. Do not engage the thoughts, just watch them. It will be difficult at first, you will find yourself analyzing why your friend said that thing the other night, or the argument you had with your partner this morning. When you notice that you have begun to engage the thought, gently bring yourself back to the shoreline by counting down from 10 slowly.

          Then stay again with the moment on the shoreline, watching but not boarding, all the thought-boats floating by.

It will be hard in the beginning as we are so used to just constantly thinking and over-thinking, ie: worrying. But the more you practice, the easier it will be to maintain a mindful state. This is only one aspect of attaining and seeking mindfulness in your life, but it’s helpful to think about your thoughts as things you can choose to think.

By imagining thoughts being physical beings, it makes it easier to push negative ones away. Pair this imagery-tool with the thought-monitoring concept. It will help you manage your anxious or depressing thoughts.

                                                                 Conquer on!

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