Comments on: Why is exercise so hard when you are depressed?

By: Cathy

Cathy — Wed, 07 Apr 2010 13:29:19 +0000

to Paula, maybe doing some form of meditation might help. i have a copy of a Tai Chi dvd and it is excellent. It is a very good form of exercise and helps you relax and you cant worry about things because you have to concentrate on the slow movements you need to do and your breathing. It is a gentle form of exercise and I got the dvd originally from the local library. It doesnt cost anything to join the library and if your town doesnt have one then maybe there is a mobile library that comes to town. good luck!

By: paula

paula — Sat, 13 Mar 2010 11:47:21 +0000

i know how helpful exercise can be, but my biggest problem is not getting out of bed but knowing that whenever I am on my own I cry so walking is out of the question for me. umfortunately I live in a small isolated community and I don’t have the option of walking with someone else.
Any suggestions?
Paula

By: Peter

Peter — Mon, 04 Jan 2010 07:16:29 +0000

Hi Graeme,

I have been in a manic episode for the better part of last year, culminating in a lengthy hospitalisation, and terrible problems associated with over spending and potential marriage breakdown,all associated with Bipolar Disorder.

Unfortunately, what goes up, must come down. And depression is what I am experiencing now. My Pyschiatrist won’t put me on antidepressants for fear of cycling into mania again and repeating the potential problems .

Upon surfing the net, I came across your site and am particularly interested in the 7 strategies you mention. Especially exercise. My main problem I suffer with depression, is the diurnal variation, with the symptoms being much worse in the morning which makes getting out of bed so difficult.

I must say that when I do exercise, which I do regularly. Not only does it benefit the dog, but my mood lifts too.

Thanks for the positive comments and words of encouragement.

Peter

By: Hilary

Hilary — Tue, 22 Sep 2009 02:18:22 +0000

I am new to this site. Thank you - it is empowering.

Marc, from my reading it takes 6 to 8 weeks before real benefit from regular exercise is felt. I guess that is why I find it hard to keep it up each morning when not feeling benefit!

Hilary

By: Helen

Helen — Mon, 07 Sep 2009 09:42:54 +0000

Hi Graeme, Always good to hear from you, and to hear other peoples hints on their self help or rehabilitation strategies. When out exercising ,walking, its advantagious to walk where the scene / surrounds are edifying, e.g. along a beach, a park rather than a highway or main thoroughfare. And to think pleasant thoughts whilst out and about. To dwell on the warmth of the sun, the beautiful trees etc., in other words train your thoughts to be thankful to give thanks.
Regards Helen

By: Chris

Chris — Sat, 05 Sep 2009 12:28:21 +0000

Thanks Graeme for being so open and answering my question on GROW and 12 steps.. I would love to know how to put the right sort of pressure on the organisation for change without it getting nasty so to speak as I have had a somewhat not nice reaction from one person in a rather high position in Grow.. I would like it if you could email me privately anything which could be helpful. You see I can see where change is needed but it falls on deaf ears.. I would love to know more about alternative group as I feel the group situation is invaluable but with a lot of changes to the structure of what is an outdated method..I do not want to go into details on here so I would love to talk further to you on this subject.

You certainly are doing well with your endeavorer for mental health.. I believe we need to break down the stigma.. That is why I am partisipating in a Living Book presentation at our local library during October..

I think you are on the right track with your 7 strategies.. it is a combination that has so much potential to bring about so many more positive outcomes, and even when falling one is able to get up much quicker than previously. Being involved in a fulfilling way I feed is the most important thing for me.. But I do have to get up and get involved which means exercise too.. If by any chance you are up around your old stamping grounds of the mid north coast I know that 2BOB will be having several spots for community partisipation on air and I am sure our community would love to hear you..

Keep up your good work… but when your books come out in an audio book I would love to know.. I did ask you about it when I was at your talk at Forster but have not heard any more.. Reading is difficult for me and I think many others so an audio book would be wonderful..

Thanks again

regards Chris

By: Graeme

Graeme — Sat, 05 Sep 2009 00:57:39 +0000

Hi Chris and Marc,
Thank you for your comments.

Chris thanks for recommending the movie “What about Bob” - I love watching movies and if it helps to convey a principle in a funny manner - all the better.

With regards to you comments about GROW - it has been very helpful for many people but I would have to say that for an organisation that promotes personal change it is incredibly slow to change itself. Having said that, it is the only national mental health support group and many people receive a lot of benefit from the social support it provides. One of its greatest drawbacks is that it is still using material that is over 30 years old and it’s some of it’s language and principles are clearly outdated. I always advise people to try something (if it has been shown to help others) and if it doesn’t work for them - move on. I have helped create a new support group and that may be something that can be duplicated once it has established itself.

Marc, with regards to you starting to exercise - congratualations - well done. Don’t be concerned about still feeling unhappy as sometimes it takes time. The fact that you are now sleeping better is definitely a plus. I don’t say exercise is the only strategy to pursue - just the most effective for the vast majority of people.

The 7 strategies I advocate are:
1. Exercise
2. Support of family and friends
3. Psychological counselling - seeing things as they really are
4. Fulfilling work - be it paid or voluntary
5. Meditation/relaxation
6. Nutrition
7. Medication

I am very close to releasing a CD and workbook program called BEATING DEPRESSION TOGETHER in which I outline how to incorporate these activities into your day to day life.

This contains the material from my webinar program which Kathy was alluding to in her comment.
Hang in there.
Kind Regards
Graeme

By: Marc

Marc — Fri, 04 Sep 2009 22:26:55 +0000

I’m getting up at 6 each day now and walking for 40 minutes or so. I might take the dog for a walk late afternoon as well. I dont feel much happier but it feels ok. It also creates some sort of routine for my mornings as well and I’m sleeping better [5-7 hrs as opposed to 3-5 hrs before.]

By: Chris

Chris — Fri, 04 Sep 2009 08:09:23 +0000

I have discovered that Play is a vital part of activation of exercise. We think about exercise as a task that we have to begin in order to get well. By discovering that child like play we once had to just kick a ball or fly a kite or sit on a beach and make a sandcastle we begin to escape the boundaries that keep us from engaging in activities of exercise. I totally agree that it has to be ‘Baby Step’ out of bed even onto the lounge, then out the door and to the letterbox. A Movie I saw quite some years ago and now have purchased it on DVD is called What about Bob. Bill Murray is Bob and Richard Dryffus is his psychiatrist. Of course Bill drives his Psychiatrist round the bend with his ‘Baby Steps’ into his life while on vacation. It is a funny movie but it does show the ‘Baby Steps’ principal. I would recommend this movie to anyone it will give you a belly laugh and also give you some food for thought.
Going further that the GROW saying which is quite good wisdom.. Feelings are not right or wrong, neither negative nor positive. Feelings are a product of situations. It becomes right or wrong – positive or negative when we enact on the feeling. So many people see anger as a very negative feeling, but anger in its self is neither, it is what one does with the anger.. Look at what some people have achieved by harnessing their anger to a positive Endeavour. Ian Kernan of the ‘Clean Up Australia’ campaign. He was angry of how we indiscriminative threw our rubbish away. Now we have come so far since he began.
Depression and Anxiety plus chronic pain is a vicious cycle. One feeds the other the pain makes it difficult to exercise which is really good for Arthritis pain, but then the body is sore cannot do the things that once were so easily done. So Depression sets in and it continues the cycle. Now when it comes to exercise I do what I can within the limits of my pain, but to exercise the mind by playing a game at least activated the brain. One of my friends has found it so helpful for her depression to play a current game on Facebook tending to a virtual farm. She now is getting up and showed and dressed to go to the computer at the times to tend to the farm. Then now she is up she has gone out to visit a friend. Where as previously she was staying in a darkened room all day and night.. We have to find our own equation of life to get the best outcome for ourself.
Thanks Graeme always good to read your blogs..
But I still have many Questions regarding the GROW method..still not answered or addressed from this organisation… It is such a shame they will not communicate with me.. I am sadened by their response to me and could never refer anyone to thier method as it stands.. I would appreciate any comments on these 12 Step Programs.

By: Graeme

Graeme — Fri, 04 Sep 2009 06:07:19 +0000

Graeme.

I came across a book.

The Mindful way through Depression
Freeing yourself from Chronic Unhappiness.
by,
M Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn

Very helpful.
Have a good day

Anthony