There is a lot of stigma associated with mental health issues. Disorders like depression are seen more as a mental weakness then an actual disorder. But many of us go through mood issues and depression. In this post I wanted to talk about something really personal, my personal struggle with depression and how regular physical activity saved me. In 2006, I went through a high-risk pregnancy and during the post partum phase I slipped into depression. With a new baby to take care of round the clock and a full time job life had gotten really stressful. I was really riding an emotional roller coaster. My primacy care physician suggested I take Zoloft but unfortunately I could not tolerate the side effects and all other medications were not safe during breastfeeding stage. So I discontinued the medication. Life felt so gray and depressing.
Finally unable to cope with the stress of a full time job and a small baby I quit my job. started investing more in my health and personal well being. I took a few courses like the Art of Living course, Vipassana etc. One of the Art of Living courses I took was Sri Sri Yoga. A senior Art of Living teacher called Kishan Verma taught it. I was totally blown away by Kishan Vermaji's fitness level. At 60 he looked so fit, he talked with such mental clarity and he could do push-ups with complete ease. I was completely inspired by him and I took yoga more seriously.
 |
| Kishan Vermaji |
My emotional and physical health tremendously improved. In
order to lose weight I incorporated cardio and strength training into my
physical routines. This gave me further boost. After intense workout sessions I
felt more energized and positive. It has been scientifically proven that when
you exercise, your body releases "feel good chemicals" called
endorphins. The release of the endorphins causes a temporary euphoria called
"runners high" to set in. So as you workout more and more regularly
your overall mood and outlook towards life improves. Your confidence and self-esteem
improve. I experienced all of this first hand. It was the experience of the
"runners high" that kept me coming back again and again. I had first
hand experienced the debilitating effects of depression and the ugly side
effects of anti depressants. Exercise helped me get over my depression in a
more natural way. It helped me to wean myself away from anti-depressants. Life
felt so gray and sad when I was depressed. But now I am grateful that it gave
me the opportunity to change my outlook towards life and broaden my
perspective.
Don't be in denial and please accept what is happening to you. This is the biggest hurdle to cross. We often think of depression as a mental weakness. Rather depression is a neurological problem where the brain becomes low in some neurotransmitters. Clinical depression is something that you cannot simply snap out of. During this phase you may feel people around you do not understand what is happening to you. They may even belittle your condition and label it as mere "mental weakness". You are not alone. Ignore their erroneous perceptions and invest in YOUR health and well being. Life throws curve balls at us and many of us go through challenging periods in life when we succumb go depression.
Step 2:
Seek medical help. Get your blood work done and check your thyroid levels since thyroid has a direct effect on mood. I saw this first hand when one of my family members succumbed to Graves’s disease. Fortunately thyroid mal-functions are fully treatable. The right dosage of medication will help you get back on your foot. Your doctor may possibly put you on anti depressants and anti anxiety medications. Yes, anti depressants do have side effects but the benefits outweigh the risks. The more you resist treatment the more prolonged your suffering would be and you will put yourself in a vicious cycle and spiral downwards. It takes time to find the right medicine and the right dosage. So start early on.
Step 3:
Engage in a physically active workout session 2-3 times a week. This may be a hike in the woods, a walk in the park or attending a dance class in your gym. Find one activity that you love doing. When I feel mad and angry at life I like going to a kick boxing class. End of the class I would have burned out my anger and 600+ calories :-) Don't be afraid to try and find something that you love. Some people love to dance to a fast beat, some people like to walk in the woods in the solitude of nature and some others like to soak it in the pool. Keep trying new activities to find something you love. Don't give up, just don't give up!!! Exercise will stimulate the production of the body's natural anti-depressant endorphins. It will boost your confidence and self esteem. At this point in life this is what you need to turn yourself on the path to recovery.
Step 5:
During sad times we often turn to food for comfort. Some even use alcohol and
drugs to numb the pain. This when you should be really careful. Self-awareness
is key. Avoid the trap of being an emotional eater. Diet has a tremendous
effect on your mood. I took an Ayurvedic cooking class with Art of Living and
learned how foods can affect our mental and physical health. Ayurveda has a
system of classifying foods as Sattvic, Rajasic and Tamasic. Sattvic foods are those,
which help in developing positive feelings, Rajasic foods are those that arouse
passion and energy and Tamasic foods are those that dull your mental energies.
You are what you eat.
So choose your diet wisely. Eat whole grains, fresh fruits and vegetables.
Avoid foods high in fat and sugar.
Step 6:
Supplement your food with a complete vitamin. Vitamin and mineral deficiencies will cause fatigue and irritability. The right supplement will help in offsetting any deficiency. If you do not regularly consume yogurt with live culture consider taking a food based probiotic supplement. Probiotics are the healthy and beneficial bacteria that live in the human gut. A deficiency in these good bacteria is known to cause a "leaky gut".
A leaky gut will allow
undigested toxins to escape to your blood stream and trigger a host of immune
and inflammatory reactions in your body. Only now scientists have begun to
understand the far-reaching effects of having a leaky gut.
If your severely depressed here are a few suggestions I have for you. If you
are persistently feeling sad and you have lost interest in life you may
possibly be clinically depressed. Depression is not just the occasional blue
mood that we all go through. It is more persistent.
Step 1:Don't be in denial and please accept what is happening to you. This is the biggest hurdle to cross. We often think of depression as a mental weakness. Rather depression is a neurological problem where the brain becomes low in some neurotransmitters. Clinical depression is something that you cannot simply snap out of. During this phase you may feel people around you do not understand what is happening to you. They may even belittle your condition and label it as mere "mental weakness". You are not alone. Ignore their erroneous perceptions and invest in YOUR health and well being. Life throws curve balls at us and many of us go through challenging periods in life when we succumb go depression.
Step 2:
Seek medical help. Get your blood work done and check your thyroid levels since thyroid has a direct effect on mood. I saw this first hand when one of my family members succumbed to Graves’s disease. Fortunately thyroid mal-functions are fully treatable. The right dosage of medication will help you get back on your foot. Your doctor may possibly put you on anti depressants and anti anxiety medications. Yes, anti depressants do have side effects but the benefits outweigh the risks. The more you resist treatment the more prolonged your suffering would be and you will put yourself in a vicious cycle and spiral downwards. It takes time to find the right medicine and the right dosage. So start early on.
Step 3:
Seek actively to improve you mental health and mental attitude. Try to find a
good therapist specialized in techniques like EMDR or Cognitive behavior
therapy. Ask your doctor for recommendations. There is nothing wrong in going
to a therapist or joining a support group. Often times a good therapist will
help in putting life in perspective. Try to engage in a mindfulness-based
practice like yoga, pranayama, Tai Chi. Many medical clinics offer mindfulness
based stress reduction programs. Such programs have shown positive results in
improving mental health. A note of caution, when you are on the lookout for
such programs be careful about the organizations you lean onto for support.
Many of them do yeoman service to humanity but unfortunately there are also
many fraudulent spiritual organizations that prey on people going through tough
life situations. Be careful about the organization from which you seek to be
trained. Avoid organizations that lean too much on a single Guru and operate
like a cult. The emphasis should be on the teachings and not just the teacher.
Deeply contemplative and meditative practices may not be suitable for people
with severe depression but physically more active practices like yoga, Tai Chi,
pranayama are highly recommended.
Step 4:Engage in a physically active workout session 2-3 times a week. This may be a hike in the woods, a walk in the park or attending a dance class in your gym. Find one activity that you love doing. When I feel mad and angry at life I like going to a kick boxing class. End of the class I would have burned out my anger and 600+ calories :-) Don't be afraid to try and find something that you love. Some people love to dance to a fast beat, some people like to walk in the woods in the solitude of nature and some others like to soak it in the pool. Keep trying new activities to find something you love. Don't give up, just don't give up!!! Exercise will stimulate the production of the body's natural anti-depressant endorphins. It will boost your confidence and self esteem. At this point in life this is what you need to turn yourself on the path to recovery.
Step 5:
During sad times we often turn to food for comfort. Some even use alcohol and
drugs to numb the pain. This when you should be really careful. Self-awareness
is key. Avoid the trap of being an emotional eater. Diet has a tremendous
effect on your mood. I took an Ayurvedic cooking class with Art of Living and
learned how foods can affect our mental and physical health. Ayurveda has a
system of classifying foods as Sattvic, Rajasic and Tamasic. Sattvic foods are those,
which help in developing positive feelings, Rajasic foods are those that arouse
passion and energy and Tamasic foods are those that dull your mental energies.
You are what you eat.
So choose your diet wisely. Eat whole grains, fresh fruits and vegetables.
Avoid foods high in fat and sugar.Step 6:
Supplement your food with a complete vitamin. Vitamin and mineral deficiencies will cause fatigue and irritability. The right supplement will help in offsetting any deficiency. If you do not regularly consume yogurt with live culture consider taking a food based probiotic supplement. Probiotics are the healthy and beneficial bacteria that live in the human gut. A deficiency in these good bacteria is known to cause a "leaky gut".
I hope all this advice helps. I know I have given a whole list of suggestions.
The path to my recovery has been an extremely rewarding and enlightening
journey. It taught me to look at life in a different perspective. It has taken
me 8 years to come this far and I am still learning and making changes. Take
one step at a time and soon you will be on the road to full recovery. Yes, life
does throw curve balls at us time and again but learn to catch the ball and
bowl it over. You can do it!!!
