Exercising - not just for physical health

I recently got a gym membership. This is a big deal for me because I hate the thought of dirty machines, not knowing what I'm doing and exercising in the presence of other people. It just got to the point where I was unhappy with my body, but more than that - I know the effect exercise has on my mental health.

I've said it in past posts, but I will always reinforce the positive effects of exercise. Don't just take it from me. According to Mayo Clinic, exercise is scientifically proven to ease the symptoms of depression. I can personally attest that this is true. You know how people say they feel great after a workout? That's because exercise produces endorphins and other chemicals that make you feel good.

So how exactly does exercise help you deal with depression? Mayo says exercise has these effects:

• Releasing endorphins and neurotransmitters (feel-good chemicals)
• Reducing immune system chemicals that can worsen depression.
• Increasing body temperature, which may help calm you
• Increasing confidence - When you're happy with your body, you're more likely to feel good mentally.
• Decrease worries. Exercise is great distraction technique.

You don't need to do a crazy workout that takes hours and hours; anything that gets your muscles moving and your heart beat up will do the trick. Walking, jogging, weight-lifting, swimming, even sporting activities will make a difference.

Even if you know exercise will help you cope with depression, sometimes physical activity seems like it will be the last thing you do. Depression drains your energy and interest, so finding the motivation to work out can be difficult. This is where your personal motivators come in. I can't tell you how to find a reason to exercise. For some people, the motivation that exercise will decrease symptoms is enough. For others, incorporating exercise into a daily routine may be a good idea. This way, it's just something you do, like sleeping or eating.

When you find the motivation, exercise is almost guaranteed to improve your depression. And who knows, maybe when you've found all-natural treatments like exercise, you'll be able to live medication-free.

Deadlines, stress & coping

I read an amazing article from Keck Medicine the other day, entitled "Your Mental Health is More Important than Your Deadlines." Just by the title, I'm sure you understand why this caught my eye. My first thought was, "FINALLY someone says something." I'm a firm believer that our productivity directly correlates with our stress level. You're naturally going to be less productive when your mind is elsewhere. This is true for everyone, not just those with mental health issues.

But for those with anxiety disorder, deadlines and work are a constant source of stress. Deadlines can loom above us like the heavy pressure before a storm. The thing is, you know the storm is coming but you're not sure you are prepared for when it hits. Although this may not be comforting, even people who have excellent time-management skills can be stressed about deadlines. It's normal! (photo cred to relatably.com)

The author of the Keck Medicine article, Anne Fritz, has some great advice for dealing with the stress surrounding deadlines. These are tips anyone can use, but I'll add an extra spin that those with anxiety problems can apply:

1. Take your deadlines seriously. Fritz says even those who claim to thrive under pressure should make sure they're fully prepared and aware of deadlines. For those with anxiety, keeping a calendar is a great way to map out time. It gives you a visual representation of the period leading up to your deadline, which might keep you better organized.
2. Schedule a meditation break. For those with and without anxiety problems, Fritz says meditation is a great way to calm your mind and body in the middle of a stressful task. Although you may want to keep moving, taking a break may just give you the extra inspiration and push to get the job done on time.
3. Get moving. According to Fritz, a change in scenery might help dislodge you from a mental rut. I would add to that, exercise is great for your mental health and will produce some of the chemicals necessary to calm you and keep you focused.
4. Set mini deadlines. Break a project into steps, and celebrate each step as a small victory. And if you meet each deadline along the way, you're sure to meet your goal.
5. Recognize that no decision is final. Fritz brings up the excellent point that you can always re-evaluate decisions later. Things change, and that's okay. For those with anxiety, sometimes we need an extra reminder that it's okay to change things and take a different direction. In the end, switching up your strategy may produce better results.

So if you're feeling stressed, follow these recommendations. You may find you're able to approach projects with less hesitation when you have a consistent strategy for keeping calm and reducing stress.

Sleep: Your greatest ally or your worst enemy?

Sleep is necessary to survive, plain and simple. For those with depression and anxiety, sleep can be both a curse and a blessing. It's well-known that sleeping too much is a symptom of depression. Perhaps this is because depression causes a lack of energy and interest. And what do you do when you have no energy? It's easy to take a nap. However, sleeping and being still too much is bad for you. As a matter of fact, some researchers say oversleeping can be as bad as not getting enough sleep.

Oversleeping messes with your circadian rhythm (the biological clock that tells your body what to do and when). That means your body isn't sure when it's time to sleep, eat or be active. It can even lead to chronic headaches and changes in the chemicals in your brain. One of these chemicals, serotonin, is one of the key ingredients to depression. If you don't get enough serotonin, it can cause depression.

Now I'm not saying people with depression shouldn't sleep. Of course you need rest. It's just important to keep a balance of activity and rest. Being active is a great way to keep the healthy chemicals flowing in your brain.

For those of us with anxiety, sleep is the thing we reach for but struggle to grasp. When I'm having trouble with overthinking or worrying about something too much, I've found that sleeping is the best solution. It turns you the brain for a little while, and lets your unconscious mind deal with things the best way it can. Sleeping is one of the best ways to counteract those negative thoughts and help you approach something from a new angle.

But it's not that easy.

Overthinking and sleep do not get along. When your brain is active, it's very difficult to fall asleep, even if your body is exhausted. All those negative thoughts and possibilities buzzing through your head can become deafening. At this point, it's all about being able to calm your mind and control your thoughts. I can't stress the effectiveness of mindfulness training enough. Learning to recognize your overthinking and control it isn't easy, but like any therapy technique, it's about practice.

If you want to use mindfulness exercises to learn to control overthinking, try meditating when your mind is already calm at first. This will help you learn the technique rather than focusing on the fact that your anxiety is out of hand. When you have the technique down, it will be easier to employ when you really need it. See my past blog on overthinking for one of my favorite meditation exercises. Here's another exercise I've used to relax at night time. I went into this exercise thinking I would listen for a few minutes then give up, but I ended up practicing this technique for nearly half an hour - at which point I fell asleep. Remember, when approaching mindfulness training, the meditation technique doesn't have to be specifically for depression or anxiety. Just use what works for you.