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

Seasonal Affective Disorder (SAD) - Do you have it? What can you do about it?

The days get shorter, you seek out your fuzzy pyjamas, and break out the winter coats. It sounds like a great prelude to a 'winter wonderland' but for some people (approximately 1-10% of the North American population) the darker winter months can spell emotional disaster. (Note: it is also possible to have Seasonal Affective Disorder during summer).

People who are affected by SAD experience a general drop in mood (depression), a tendency to want to sleep more, eat more and have low energy. (SAD during the summer can include periods of exacerbated anxiety).

The symptoms of SAD mimic those of depression.

There are a few treatments available including light therapy, medication (typical anti-depressants), and

cognitive-behavioural therapy.

Light therapy uses a lightbox or set of LED lights in a panel that emits far more lumens than normal room lighting (2,500-10,000 lux compared to 400-600 lumens). A bright, sunny day is around 5,000-7,000 lumens.
There is evidence to suggest that the alterations of melatonin* secretion affected by the changing photoperiod (the time and amount of light in a day) affects the seasonal mood cycles of SAD. Light therapy has a positive effect on SAD by altering the secretion of melatonin, modifying the circadian-rhythm as well as sleep patterns. The most effective time of day seems to be early morning just after awakening. But your individual "dosing" schedule may differ (in the evening, for example) depending on your body's reaction to the light therapy.

If medication is something that works for you, speak with your doctor. Ask whether herbal alternatives like St. John's Wort are suitable if you are interested in alternatives (be careful when selecting herbal remedies as the strength of each "batch" is variable - it really depends on the health and harvest of the plants). And if you are interested in typical pharmaceutical treatments for depression/anxiety, let you doctor know.

Additionally, there are many ways to integrate cognitive-behavioural therapy into your life, and speaking with your doctor to ask about local programs or therapists they can recommend is a good first step. Always make sure the person you are considering as your counselor/therapist is certified (either a psychologist, psychiatrist, certified counselor, etc.). Some of these are *not* covered by insurance, so make sure with your insurance company what kind of coverage you have.

And then get back to baking those Christmas cookies!


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Other topics you might be interested in: 

Vitamin D and Mental Health

Anxiety - What's it all about anyways?

Top 10 Depression Symptoms

The Nervous System


*Melatonin is a hormone in the brain that signals it’s time to sleep. Read more about sleep and anxiety here.

Top 10 Depression Symptoms - When To See Your Doctor

 Feeling down or out-of-sorts is common for many people and is usually a transient state. But, if these down-in-the-dumps feelings linger for a longer period of time, you may be dealing with depression.


Here are 10 common symptoms of depression (in no particular order):

1) You lose interest in your 'fun' activities: Your ability to enjoy once pleasurable pastimes and hobbies is diminished or non-existent. You may isolate yourself, ignore social invites and find your sex-drive is low.

2) You're sleeping more... or less: This is usually one of the first signs for many people. An inability to sleep, or falling asleep too late at night (if you're a shift-worker, this is a bit different). Also, waking very early, or having difficulty waking in the morning is common in many people suffering from depression. Total sleep time may be reduced or increased.

3) Difficulty concentrating on tasks: You are finding it hard to think straight, make decisions or remember. You may feel like you are in a "fog", or scatterbrained. You may be falling behind in school or having difficulties staying focused at work.

4) You are feeling hopeless and helpless: You feel as though things in your life are terrible and won't improve. You feel incapable of changing your situation and trapped.

5) Your body feels depressed: You're tired, slow, lethargic. You have no energy and even getting up to get a glass of water can feel like a marathon. Getting out of bed is very difficult, and you may not even make it that far.

6) Feelings of guilt and worthlessness: Self-loathing, harsh self-criticism and negative thought patterns regarding yourself. You pick on your "faults" and past mistakes, ruminating over them endlessly. This drives your feelings of guilt, shame and worthlessness.

7) Changes in your appetite or weight: You notice a significant (5% or more in a month) change in body weight - either gain or loss. You may feel hungrier than normal, or less than normal. You may notice you have specific food cravings (ie: fatty foods, salty foods, sugary foods, high-carbohydrate foods like pastas, etc.)


8) You are experiencing unusual/unexplained body pains/aches: You may be experiencing more headaches, back pain, muscle-aches or stomach-aches with no known cause.

9) You feel a deep need to "escape" your life: You abuse drugs or alcohol to numb your feelings or drown out your thoughts, you may gamble compulsively, or drive dangerously and recklessly or participate in dangerous or extreme sports. Also, if you find yourself spending many long hours in front of a computer screen browsing the internet or playing video games, you may also be exhibiting escapist behaviour.


10) You feel angry, on-edge or irritable: Every little thing is bothersome for you, you lose your temper at trivial issues, perhaps getting into fights with friends and/or family. Everyone and everything is getting on your nerves. You feel restless and agitated. Maybe you are beginning to exhibit signs of violence or feelings of violence.

If you are exhibiting any of these symptoms with no known other causes and have been feeling this way for most days of the past two weeks, see your doctor and discuss the possibility of depression. They may have you fill out a questionnaire to determine if you are depressed and if you are - how depressed. Treatment options are extensive and include: various types of therapy, medications*, natural herbs and remedies*, self-help programs and books, etc. Your doctor will point you in the right direction.

*Please speak with a pharmacist prior to using any medications or natural medicines as they may interact with other medicines or food you may be taking. Please read the bottle and pamphlet on any prescription or over-the-counter medication you take.

***** If you or a loved one are having thoughts of suicide or speaking about suicide call your local crisis-hotline numbers or the emergency department immediately.*****


Crisis number USA: http://www.suicidepreventionlifeline.org/  ( 1-800-273-TALK (8255))
Crisis numbers in Canada:  http://www.suicideprevention.ca/in-crisis-now/find-a-crisis-centre-now/
Crisis number Australia:  http://www.lifeline.org.au/



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Other topics you may be interested in:

The Nervous System 

13 Beliefs to Disbelieve 
  
The downward spiral: the fastest way down!
  
Staying motivated when discouraged

Sleep, Insomnia and Anxiety

Friends and Family: The Built-in Buffer

Today I will write about the power of friendship and the poison of isolation and how the balance between the two can make or break your mental health.
When someone is feeling down or out of sorts, they tend to develop an affinity for being alone. Unfortunately this is usually the opposite of what they should be trying to do!

It's almost as though they think it will get better if they just wait it out, stay in bed longer, sleep more, sleep-it-off, draw the blinds, and shut out the world... ignore reality.

But the world won't wait and it won't really ever go away. So you have to catch yourselves and pull yourselves out (in very serious situations medication may sometimes be needed but you must consult with your physician).

It can be really hard to find the motivation to do anything let alone get out of bed sometimes. And if you find yourself constantly stretched thin and weary, then perhaps you need to do some self-reflection. This is easiest when writing in your journal.

It helps you to connect with yourself, regain perspective, expose thoughts and desires or fears of recent (or past) events in your life that may be affecting you now... It's a great place to work through confusing life situations or help you with major decisions. (It's even really fun just to doodle sometimes).

Even though the most enticing thing could be to hole up in the basement and vegetate, maybe the better thing to do is pick up your phone and call your friends. Try to organize a small (or large!) social gathering. If you find that you have few or no friends, maybe it's time to join a club or a community center and expand on your interests. Staff at local recreation centers are usually pretty knowledgeable about what is happening in the community. You could even check your local newspapers, or see if the city website has anything going on.

It is hard to make friends, but when you have them, they are an important buffer for protecting your mental health. Family is also very important. All the positive social interactions you experience serve to help maintain a good state of mental health. Facebook has been taking place of real-life interactions and while in some cases this is a good stand-in (long-distance friend/relation-ships, while traveling, etc.), nothing really beats a face-to-face conversation.

 With that, I will leave you with a few small things to help you get motivated and start turning the downward spiral around:

- Try to make time for friends and family
- Join clubs/develop interests and skills
- Meet people (if you are shy, or have social anxiety, I will address these topics at a later date!)
- Write in your journals to self-reflect and re-connect with yourself; get grounded.
 

Conquer on!



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Other topics you may be interested in:
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Empowering yourself quickly: while coping with anxiety, job-searching or other life challenges. 

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