Monday, September 5, 2011

Move!

The wheels on your car do not rotate in forward motion on their own. The process of driving takes everything working together.  From turning the key in the ignition to shifting the gear into reverse; moving your foot from the brake to the gas pedal; fueling the car; and all of the parts under the hood doing just what they are supposed to do, working together with one another allows you to get from here to there.


And even more than that, a functioning car needs, DEMANDs, upkeep.    When we choose to not change the oil or the filters, the system clogs and the car does not run smoothly.  It might even get to the point of sputtering, choking and even stopping.  In fact, the car is telling us to pay attention – something is not working well.  What needs to happen to keep the car moving?


And it works this way with each of us as well.  It’s pretty common knowledge that if you don’t take care of yourself, you can slow down and stop as well.  And this is not always physical but is often emotional slowing down as well.  Emotional slowing down might also be known as ‘depression’.  


You’ve heard the listing of symptoms before:  constant sadness, irritability, hopelessness, feelings of worthlessness or guilt (for no apparent reason), loss of interest in favorite activities, as well as trouble sleeping, low energy or fatigue, significant weight change and/or difficulty concentrating.

Depression is different than a strong emotional reaction(s) to specific situations….but that’s a discussion for another day.  Today, let’s focus on moving forward in spite of the depression.  Having said that, I want you to move forward.  


Literally.

Research indicates that movement, aka exercise, can alleviate some of the symptoms of depression. And while I would NEVER suggest that anyone stop their antidepressant medication without consulting their physician, I DO suggest that my clients begin to MOVE! 

And I will acknowledge to them that I understand that is the very last thing that they probably feel like doing. 


Do it anyway!


Moving:

  •          releases the neurotransmitters and endorphins:  the ‘feel good’ brain chemicals
  •          reduces immune system chemicals that can make your depression worse
  •          Can increase body temperatures which can have a calming effect as well as helping to
§  Gain confidence as you meet the small challenges you set for yourself
§  Distract you from the worries you face – even if for a short time
§  Interact with others
Any of these are far better coping strategies than others you might choose such as drinking, abusing medications or simply hoping that the feelings will go away.

So, what might you do differently today?

  • Get up and get dressed.  It’s harder to sink back into the couch or the bed if you are dressed for the day.  
  • Make your bed.  Later you may believe that you want to crawl back into it and, as above, it will be harder to choose to get back into a made bed.
  • Walk outside and take a deep breath.  Fill your lungs and consider how that feels to you.
  • Walk to the mailbox and back.  It would be foolish to suggest that you run a marathon.  While you may choose to one day, this is not the day for that.  A small, baby-steps toward a change is what you’ll take on today. 
  • Drink a glass of water – like maintenance on a car, do the basics of self-care.
  • Eat breakfast – see above.
  • Sit outside in the direct sunlight for 10-15 minutes – get that dose of Vitamin D naturally!
  • Laugh!  http://www.webmd.com/video/laughter-heals  Laughter is good for the body and I’ll take  this as a form of ‘movement’ today!  And, in that vein......
  • Lather, rinse and repeat.  
Don’t feel like doing any of this? 

Do it anyway.  What have you got to lose?  Make an effort to practice this for one week and see if it doesn’t make a difference.

How quickly would you notice even small changes in your car after proper maintenance? The changes might be subtle but they'd be there. You might notice less sluggishness, more PEP, better gas mileage.  In yourself, you might notice yourself smiling a bit more, more inclined to interact with others, more energy.  

Having said all of this, please know that there is also help out there.  See your physician, seek out a therapist you feel comfortable working with (www.psychologytoday.com  www.therapistlocater.com), or, if you feel too overwhelmed:  http://suicidehotlines.com/national.html