I Like to Move It!

I earned my bachelor's degree in Fitness and Wellness Management, so this post is an obvious one for me. One way to chase away the blues and clear more room for joy in your life is...

EXERCISE!

I know that is a word that many people dread. I am a freak of nature and actually enjoy exercising, especially running. Weird, I know. But I respect the fact that not everyone is blessed to share my opinion. I know many people exercise whether they love it or not. If that's you, good for you! If not, just read the post and see if you can squeeze in some "sweatin' time". I'm not trying to add one more thing to your to-do list, exercise is just extremely worthwhile. Most of this post will be taken from an article written by Mayo Clinic staff. If you want to read the whole thing (highly recommended) click here. To get you interested, here is a summary:

How It Helps:

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. "Small bouts of exercise may be a great way to get started if it's initially too hard to do more," Dr. Vickers-Douglas says.
Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness. (In other words, anti-joy feelings.)

Benefits:

Confidence. Being physically active gives you a sense of accomplishment. Meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most. Exercise can also make you feel better about your appearance and your self-worth.

Distraction. When you have depression or anxiety, it's easy to dwell on how badly you feel. But dwelling interferes with your ability to problem solve and cope in a healthy way. Dwelling can also make depression more severe and longer lasting. Exercise can shift the focus away from unpleasant thoughts to something more pleasant, such as your surroundings or the music you enjoy listening to while you exercise.

Interactions. Depression and anxiety can lead to isolation. That, in turn, can worsen your condition. Exercise may give you the chance to meet or socialize with others, even if it's just exchanging a friendly smile or greeting as you walk around your neighborhood.

Healthy coping. Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol excessively, dwelling on how badly you feel, or hoping depression and anxiety will go away on their own aren't helpful coping strategies.

Tips to start exercising when you have depression or anxiety
Of course, knowing that something's good for you doesn't make it easier to actually do it. With depression or anxiety, you may have a hard enough time just doing the dishes, showering or going to work. How can you possibly consider getting in some exercise?

Here are some steps that can help you exercise when you have depression or anxiety. As always, check with your health care provider before starting a new exercise program to make sure it's safe for you.

Get your mental health provider's support. Some, but not all, mental health providers encourage exercise as a part of their treatment plan. Talk to your doctor or therapist for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.

Identify what you enjoy doing. Figure out what type of exercise or activities you're most likely to do. And think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a walk in the woods or play basketball with your children after school? Do what you enjoy to help you stick with it.

Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think about what you may be able to do in reality. Twenty minutes? Ten minutes? Start there and build up. Tailor your plan to your own needs and abilities rather than trying to meet idealistic guidelines that could just add to your pressure.

Don't think of exercise as a burden. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or antidepressant medication — as one of the tools to help you get better.

Address your barriers. Figure out what's stopping you from exercising. If you feel intimidated by others or are self-conscious, for instance, you may want to exercise in the privacy of your own home. If you stick to goals better with a partner, find a friend to work out with. If you don't have extra money to spend on exercise gear, do something that's virtually cost-free — walk. If you think about what's stopping you from exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Exercise isn't always easy or fun. And it's tempting to blame yourself for that. People with depression are especially likely to feel shame over perceived failures. Don't fall into that trap. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you're a failure and may as well quit entirely. Just try again the next day.

Sticking with exercise when you have depression or anxiety
Launching an exercise program is hard. Sticking with it can be even harder. One key is problem solving your way through when it seems like you can't or don't want to exercise.

"What would happen if you went out to your car and it wouldn't start?" Dr. Vickers-Douglas asks. "You'd probably be able to very quickly list several strategies for dealing with that barrier, such as calling an auto service, taking the bus, or calling your partner or friend for help. You instantly start problem solving."

But most people don't approach exercise that way. What happens if you want to go for a walk but it's raining? Most people decide against the walk and don't even try to explore alternatives. "With exercise, we often hit a barrier and say, 'That's it. I can't do it, forget it,' " Dr. Vickers-Douglas says.

Instead, problem solve your way through the exercise barrier, just as you would other obstacles in your life. Figure out your options — walking in the rain, going to a gym, exercising indoors, for instance.

"Some people think they need to wait until they somehow generate enough willpower to exercise," Dr. Vickers-Douglas says. "But waiting for willpower or motivation to exercise is a passive approach, and when someone has depression and is unmotivated, waiting passively for change is unlikely to help at all. Focusing on a lack of motivation and willpower can make you feel like a failure. Instead, identify your strengths and skills and apply those to taking some first steps toward exercise."

Okay, so I pretty much posted the whole article. But didn't you think it was really great? (And I'm a little short on time tonight). I really feel that exercise should be something that everyone makes room for in their lives. I know you are all very busy. But you can find a way to make it work. We bought a treadmill a few years ago so I could exercise while KN slept. One summer a friend and I went walking every morning. Now I have a gym membership that includes childcare so I get to exercise and get a break every day. It's so great. I always feel happier after a good workout.

What are your positive experiences with exercise? What are some of your barriers to exercising? How can/have you overcome them? What are some of your favorite ways to exercise?

My Story

I've been working on this blog for weeks now. I've written the intro in my head dozens of times and they've all been great. But then I put my fingers to the keyboard and nothing comes out right. So, I'm just going to try to briefly explain why I'm doing this and what my goals are for this blog.
In a way, I've been working on this for over a year. After giving birth to my second child, I felt great for about 6 weeks and then everything tanked. Postpartum depression hit with a bang and my body just fell apart. It was all I could do to get out of bed every morning and then sit on the couch until my husband came home at night. He took over almost everything--the cooking, the cleaning, the parenting. I just tried to survive each day. I've dealt with depression for several years, so I knew how to get help for that. But the extreme exhaustion stuck around. I began researching different things and then went to the doctor to be tested for Adrenal Fatigue, even though I was already certain I had it.
As I sat in the doctor's office I saw a magazine headline, "How to Fake a Good Night's Sleep". And it hit me--that is the problem of so many of us women today. We're trying to be everything to everyone and of course, coming up short. So, we try to fake it. That's so stressful! And that's why I was sitting where I was sitting. Because I had tried to be the perfect wife and the perfect mother for so long that my body had given way under all the stress. And when I couldn't I felt like I had to make the world believe that I was anyway. I felt like the whole world was watching and judging my every move. If I bought a frozen pizza, I knew the cashier was thinking what a horrible mom I was for not giving my family a home cooked meal. If I walked during a morning run, I knew that everyone driving by was thinking how weak I was for not being able to finish my workout. If my kids didn't look perfect, I knew everyone would wonder what was wrong with me. If my husband didn't have a great lunch to take to work, I knew his co-workers would think I was a terrible wife. And the list goes on and on and on.
Sound familiar? I know it does to some of you because I've talked to you and learned that you feel the same way. And yet, when the tables are turned, I would never judge any of you to be those things. We're all willing to cut each other slack but there's none left for ourselves.
And that leads to the title of my blog--"Abiding Joy". I made that the title because that is my goal. I'm trying to stop wasting my energy appearing to have a perfect life and start spending my energy on appreciating what I really have. I really have a great life, one that should be full of joy. But I'm so busy putting myself down that although I can see the joy in my life, I can't really reach it. It's like standing outside a bakery window seeing and smelling all the wonderful pastries, but not being able to taste any of them. Why can I recognize that I have a wonderful husband, two healthy and adorable children, a great family, and fabulous friends, but I can't always feel the joy that all of those things should bring?
I'm learning things that help and I want to share those things with anyone else who can benefit from them. I also want input from anyone else who has gone, or is going through something similar. This includes depression and anxiety because I think that it is all very similar and connected. I think my lifestyle breeds stress which then breeds depression and anxiety. But I also deal with clinical depression. I have finally accepted that. I also finally accept that it isn't a sign of any weakness or defect on my part. Like someone with diabetes, it's a condition I have. That doesn't mean that I'm depressed all the time, thankfully! But I know that I will have bad days and good days, just like everyone else. But what I want is to not feel so distant from the joy in my life when I am having one of those bad days. And I definitely could feel it more even on my good days.
So, this is just a forum for us to share and discuss and learn to let the joy in and to make it stay so that we all can experience abiding joy.