Saturday, 22 June 2013

Not doing any physical exercise? You make a big mistake on your way to mental health! Read why and learn very easy and efficient sources of motivation! part #1

As it has been already mentioned in another posts (read for example 15 very useful steps for triumph over depression), regular sport exercise and being in nature can have a couple of positive impact on your mental health.

This series of articles is intended especially for all people who don't practise any exercise at all or who must struggle a lot to do something. Never mind if you have no experience or you think you can't afford it for a lack of money. Keep reading further!

Let me start with a real life example. I know a man whose only method how to get up from bet in morning during his worst depression period (in time before his first tablets started doing their jobs) was to put on running shoes and get himself out of the door of the house in the woods. The more kilometres he ran the better the started for him. Today not only that he is living almost normal life, but he also wins running races:)

Photo: Salomon running

Some of the great benefits of doing sport for mental health (at best outdoor):
  • releasing endorphins, adrenalin and other stuffs in your body make your mood by nature much better and moreover suppresses usually negative thinking 
  • everyday exercise helps to your body to settle down to a regular biorhythm (depression is in a certain way disorder of biorhythm, that is way the body is overstimulated during night hours and lacks the energy during day hours...). In addition to it, regular exercise can soon become a positive highlight and a focal point in your week or everyday schedule.
  • beneficial sunlight and chemical stuffs in woods - sunlight is a well-known natural very efficient antidepressant and moreover it is proven that there is a quite a lot of some sort of chemical naturall stuff in woods emitted by trees whose inhalation has also in some way positive mental impacts 
  • relaxing - the muscles are being naturally loosened up during any exercise. This appreciate especially the people with some mental disorders as their muscles are being unusually tensed and consequently exhausted due to the excess of stress, anxiety and nervousness.
  • self-esteem - sport is a natural way of boosting of your self-esteem and gaining more self-confidence. Moreover, you get in deeper contact with your body which is especially for depressive people often quite tricky in normal life and theretofore beneficial to learn and experience. 
  • social activity - your newly discovered hobby - sport can develop soon in something more than just individually kept recreation. Becoming a member of sport club, participation in a competition, finding a group of people which are engaged in the same sport or simply starting just doing team sport often lead to socialization which is another great source of depression release (read our another post: Get among people if you want to beat the depression)

I personally like very much the idea of going regularly during the season for competitions almost every weekend. Based on my own experience, you get through the 5 working days quite easily knowing that there is soon escape from the town with neither access to your computer nor to your working desk with all duties. My favoured sport is running and therefore I go to trail running competitions. 

Next part of the series will be focusing on the finding the right motivation which is not always easy, right?:) Watch a tasting already today: This famous short video on Vimeo with accurate name "birthright". It is a story of seriously disabled man whose daily incredible ritual how to find his natural self is to surf on a see... I guarantee to you that every time I watch it I can understand more clearly not only that sport exercise in general makes sense, but also get a new motivation for getting through all my struggles. I hope you will get it too.

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Thursday, 6 June 2013

Almost nothing is impossible - the only limit I might face is the one I created by myself

That is what I've learned during my battle with neurosis and anxiety. At the time before I realized that I would have to change some of my attitudes if I wanted to avoid the depression for the rest of my life, I wouldn't have really believed that I could be capable of something that I managed in fact only a few months later.

Unsurprisingly the soul usually wants to tell your through depression in its own way that there might be something bothering in your life (read another post) your have already learned and reconcile to live with! But you have been wrong here - that is the message the depression wants to send you.

It doesn't matter whether it is not letting your boss push you around, asking a girl for a date, asking somebody doing a flavour, starting pursuing new hobby or project, looking for a job, attending a psychotherapy sessions etc.

Take this chance. The feeling of satisfaction when you once realize that it was a lie which you listened is definitely worth an attempt. Remember the fact that even though every part of your body tells you that you can't succeed in it, deep inside you, your real self is capable of much more that you think.

With respect to my own experience I can say that realizing all this stuff brought me on the incredible way of getting to know new things and in addition to that rethinking of my self-esteem (no wonder as it is widely believed that the fear is the opposite of the self-esteem in many ways...)

Remember some basic advices regarding this area.

  • Don't take yourself to much seriously 
  • Take risks more often - you have almost nothing to lose so "step outside the boat" 
  • Know that every attempt is the step further no matter of the result. Moreover, next time you will achieve your goal more likely. 
  • Be aware that the exposure is much better way than theorizing and standing still 
  • Be yourself (authenticity usually gets sympathy....)
  • Definitely don't discuss with your negative thoughts, but ignore them (read this post) - they don't reflect the reality at all (especially in area of your "imaginary" limit and future)
  • Set for yourself adequate goal not too big ones
  • Write down any slightest progress you make so that you can see that your effort makes sense even in the moments when your mind wants to convince you of the opposite
  • Focusing meanwhile on some other things besides your challenges and troubles will certainly help. Start going more among people (read here), regularly exercises or attend a theatre performance (this one in particular always boosts my self-confidence)
  • Here you find list of 15 useful anti-depression steps
  • Always smile:-)

We are are really curious about your personal experiences and opinions on this article so don't forget to put a comment below.

Did you find this article beneficial? Then, please don't hesitate to share this blog through social networks. That is the best way how to spread the article content as far as possible and at the same time to help to growth this blog.

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Monday, 3 June 2013

15 very useful steps for triumph over depression and neurosis from personal experiences

There are many list which aims to summarize main points for depression beating.

This is one of them. It doesn't give you all necessary steps, but rather some goods tips concerning all possible areas based on author's personal experience.

  1. Don't care what other people think of you
  2. Do not compare yourself with others. Your life is unique. 
  3. Reduce your own demands on your personality. 
  4. Slow down. Relax. Do not put much stress on you. Get enough of sleep (if you can). 
  5. Practise some sport. Exercise. It will be beneficial to your body in many ways.
  6. Do what you like. Try to find such activities and integrate them into your daily life.  
  7. Ignore negative thoughts (read another post)
  8. Go outside to nature and get some sunbathing. There is a proven link between sunlight exposure and depression diminishing.
  9. Try to figure out what caused your depression (e.i. your attitude or personal trait) and make changes accordingly (read another post)
  10. Behave assertively
  11. Don't stay alone. Get some social support such as family, friends or even join some group psychotherapy or support group. (read another post)
  12. Learn to reduce your over-responsibility. You do not have to be burdened by so many worries.
  13. Eat healthy - it can involve for example adding some Omega-3 fatty acids. But in general what matters is eating regularly, healthy and proportionately.
  14. Find a specialist if you haven't done so so far. At the beginning professional treatment can be the only way out of the depression.
  15. Learn to pamper yourself. Reward yourself for achieving any goals. 

Do you have remarks on this? Share them in comments below.

We will be elaborating on these items in future so stay tuned and good luck in your depression recovery.

The beauty of nature can sometimes make our suffering more bearable

Thursday, 30 May 2013

Ignore the negative thoughts and find thus the key tool to recovery from depression

All of you might have definitely come across same negative thoughts. They usually concern areas of our lives such as relationships, work or health. In my case the examples of such thoughts would look as follows:

"You will never be healthy again."
"Other people think badly about you."
"Your appearance today is terrible again, you are too fat and have ugly cloths on you, others will always look better."
"There is still something else to do, you can't really afford to take proper lunch break."
"It will be the disaster. The first time I will be doing it and I will definitely fail in it. No way."

Don't argue and discuss with the thoughts, but rather ignore them. Although I didn't follow this simple advice many times (I was then disappointed that I didn't so), I can tell you that it is essential thing which every specialist would recommend you. Once we start arguing with our mind that the thoughts are wrong, it is a game we can't win. Moreover, once we start arguing with negative thoughts, they make significantly the functionality of our body worse in every way, in other words they cause depression and anxiety. Yeh, it is dangerous vicious circle.

The tricky thing about them is that we are usually completely accustomed believe them and we might have never thought that they might tell lies to us. Therefore, you won't naturally learn to master negative thoughts within one day. Never mind. Every step further counts at the beginning. It is really worth spending some time.

One of my favourite author says: "The thought comes, and it will go. Don't bother about it".

Based on my own experience I can say that one often tends to give in to negative thoughts in other to stay (unconsciously!) in a role of victim.... However. building on the role of the victim is the opposite of the responsible approach to life.

Hopefully there is a way out. Here are some basic tools on your escape from the influence of negative thinking.
  • crucial rule: don't argue with the thoughts about the rightness - you will lose. The only safe way is to ignore them 
  • remember the fact that your thoughts may not reflect the reality at all 
  • every time you feel that negative thoughts are taking strong control of your mind try to start doing something else - more relaxing (e.g. meditation) or what you like better
  • read regularly a book of positive quotes. So that you can start looking forward to your everyday commuting to work when you will feed your mind with positive fuel 
  • stop assigning automatically bad scenarios to bad luck - If your girlfriend doesn't type, it doesn't necessarily mean she isn't interested in you any more.:) Better way is to live in uncertainty 
  • schedule your free time in advance and thus prevent chaos often caused by the negative thoughts 
  • don't blame yourself for negative thoughts. After all they have usually such a strenght as a result of your mental problems. As you get gradually recovered they start vanishing 
  • get among other people 
 Nevertheless there are much more items which could have been on the list and this blog will elaborate on them gradually in the future. So stay tuned and share this article. Thanks.  

Saturday, 18 May 2013

Get among other people if you want beat the depression

Being among other people brings benefits to you in many ways. First of all, getting involved in some social interactions naturally prevents you focusing on your own (negative) thoughts. Another crucial thing which emerges naturally while being among others is the boost of your self-esteem. It is simply given that your self-esteem rises better while being among others than being alone (practically no matter what you do).

Depression is often related to the lack of some social skills (read post) and is largely taught that the best way in improving one's social skills is the practising and practising. In fact exposure (in general, not only in social skills) is effective means in preventing all kinds of depression, anxiety and neurosis.

The thing is that suffering from the depression causes inevitably often feeling of inferiority and as a result of it we might feel the fear from going among the people and rather stay at home. You will definitely hear from your thoughts that staying at home alone (even for sake of some important duty) is at the particular moment better choice then joining your friends, mates, co-workers etc., but try not to obey your inner voice for once and you might be pleasantly surprised.

I personally experienced all of what I have described above. Often I went to a pub to join my fellows even though I would have liked to stay at home much rather. Very surprisingly for me what followed then was the huge reveal from depression and I almost never regretted my decision.

Do you have any tips regarding this topic? Be so nice and add them beneath the article to the comments.

I will be glad if you share the link to this article through social networks so that it spreads among others people!

Flowers make my soul always a bit happier. Taken in our garden

Thursday, 16 May 2013

Identify what depression wants to tell you

You might have already heard it thousand times but without understanding what message the depression wants to tell you, you can be sure that you will fight with it with difficulties. Remember that taking the medicine can be useful at the early stage of the disease but in the long-term it is not the ultimate solution.

It is largely believes that the depression is the reaction of the soul to something that is beyond its strength to cope with. It can be related to all spheres of life but most often it concerns work and relationship. It follows that depression can be understood as the calling out for change.

As already mentioned it may concern your overworking at work or at university, your low assertiveness, your dissatisfaction in relationships etc.. It is common that tricky problem of your life is often repeated in your dreams, especially if you suffer from vivid dreams or nightmares.

The truth is that today's society puts large emphasis on the performance and other things more than it is good for one's health. As a result of it the people might spend 16 hours per day at work and they don't even realize that something is going wrong with them. Yeah, the get through the disease the message: "Slow down, I can't stand it any more."

So don't be frustrated, if you follow this guideline and listen to your suffering and don't rely purely on the medicaments, you will take very important step on the way to return to normal life.

Wednesday, 15 May 2013

Do what you like

Whether you fight with such type of depression that you can not regularly work or you are just in a melancholic mood you can improve you daily psychical life quite easily by following some guidelines.

Do what you like 

It is not always easy if you have learned to devote all your free time only to your work, duties, family, friends, etc.. At the beginning it is enough if you find only a couple of minutes spare every day. Try to find out what activities may cause pleasure to you. If you can't find any, try to remember, what ever appealed to you in the past. It can be reading a novel, listening to your favourite music, watching the sunset, starting manufacturing sth. etc.. When you do something already, be ready to overcome the thoughts that you have no right to spend time on such unimportant activity. It is definitely worth because you will be rewarded by natural escape from negative thoughts, bigger self-esteem and among other things rediscovered pleasure to live.