depression and exercise

J

Joni

Cathlete
Hi everyone,

I wanted to see whether anyone else on the board struggles with depression and, if so, to what degree do you use exercise to keep it at bay.

I'm a Cathe-addict, but I've been in a "slump" for the past month or so. I suffer from mild depression, so I was taking lexapro for awhile - but I had HUGE problems with fatigue. I switched back to prozac - which worked wonders in the past until it "pooped out" - and since then I've been in a funk. Normally I workout at least 5-6x a week, but lately it's been next to nothing and I need some motivation.

I *know* exercise helps a lot. In fact, I wonder if my current state isn't exacerbated by the fact that I haven't been working out regularly. The thing is, when you're feeling poopy - it's hard to get those shoes on and get going!

Anyone else deal with this?

Thanks!

Joni
 
Hi Joni,

I definitely think exercise helps with depression. There are studies to prove it. I have exercised formally on and off since I was 16, I am now 31.

I always have had bad PMS with moodiness etc. In the past few years it has been really bad. For about 2 weeks every month I am depressed, irrational, moody, and basically absolute torture to live with. I have 2 small boys and a wonderful husband, I knew I could not live like this for the rest of my life. I started doing some research and there is a medical diagnosis called PMDD. Premenstrual Dysphoric Disorder. The primary treatment is cardiovascular exercise. Prozac is also used to treat it.

I started running 8 months ago on a regular basis. Nothing has made me feel better. I do Cathe 2-3 times per week also. I have never felt better mentally in my adult life. I am more even keeled and basically happy. I never really stuck to exercise on a regular basis. It would be 2 months of all out exercise, 3 months off, etc. I notice such a difference and so does my husband. I definitely think it works for me. Although, I have never been diagnosed with "clinical depression" I was depressed and the hormones where reeking havoc with the mental health. I think Duke University did a study with Zoloft and exercise, and the findings were that exercise alone worked as well as Zoloft if not better to treat depression. I am not a scientist but maybe the reason why depression is so prevelant is because we live in such a sedentary society. Human beings are meant to move.

Lori
 
Yes, Joni, all the time. I am constantly in the process of working my way back to my former levels of fitness, because I am constantly unable to exercise due to depression lows, and family commitments, and unable to maintain year round consistency.

It gets you down.

You know that depression feeds on self-loathing and lack of care of the self, feeling like we just aren't worth it, so why bother, let it all rot in hell. So, the number one thing any book on depression tells you is to stop that cycle: start your treatment with better care of the self. That means eating well, sleeping well, taking time to do the things that relax you, seeing friends and family, reaching out to others and yes, exercise.

I have just started back again after 2 and half months of not working out. One month because I was on vacation in the UK and could not fit it in, and the second month and half because I was too depresed to do so. I really could not see that I was worth taking care of.

But you know what? I am an adult and my family is nowhere near me and nobody else is going to look after me except me, so I have to do it. My kids are a motivating factor for me. They hate it when I am down, the little one in particular gets very anxious and thinks something terrible will happen to me. So, partly, I have to exercise again and feel better and act more like "normal" so that she will lose her anxiety.

Partly also, I get so tired of feeling like sh** all the time, after I have spiralled all the way to the bottom and licked my wounds, then I start to feel pissed off with hating life and angry that I am missing out on life, so, from there on, the only place left to go is up!

A good friend, whose shoulder I had cried on one Sunday, came to see me every day for 3 days and took me out walking because, as a nurse, she knows I needed to get out of the house, get more natural light and move my body. She did me the best favour. I am now doing 2 cardios per week and some weight training too, with half the normal weight I lift. It's not what I want to be doing, but it is a start.

We need to accept ourselves as we are. Not being able to do so is our biggest stumbling block. I have to accept that I will never be like some of the people on this board who can work out hard 6 days per week consistently without ever taking a break. I have to accept that there will be times when it is all I can do to get out of bed in the morning and then be a mother to my children and simply get through the day, snatching little moments of happiness as I share the day with my girls. I sometimes cannot ask for more than that. It is sometimes quite a lot!

I have to accept that there will be periods when Imax anything is way out of the picture, and what I really need is to just do something. So, I accept that I have to go easier on myself. I know that I derive enormous benefit out of just doing something to move my body through space, and since I crave light like anything, when the days are sunny and blue skies, I just go out and walk. I derive as much benefit from that as A-Jock does from her Imax routine. And that is all that matters. I am not in competition with anyone here. I am just doing something that is a step forward, not a step backward and not standing still either.

Joni: there is no secret solution or recipe. This is what happens with me. If it helps you any, I am glad. Motivation is a slippery thing and what works for each of us is an individual thing. But, I would say the following rules apply:

1) you must not compare yourself to anyone else on these boards. Who cares how much they do, or how much they are lifting: you and I are just not at that place right now, so what they do will not work for us.

2) Any kind of movement is good: tone down your expectations of yourself. Even if all you do is walk around town doing errands, it is a start. Treat yourself gently when you need it. Only raise your (fitness) expectations when you are strong enough to do so and success is guaranteed. Never lead yourself down the path of failure by trying things before you are ready..

3) Accept yourself for who you are, and what you are. Work with your unique qualities and find solutions that work for you.

4) Depression feeds on self-neglect. Self-care is the first step towards management of your depression. Only you can do thius for you.

5) YOU ARE WORTH IT. AND SO AM I.

Joni, special hugs to you from me, and keep me posted about how you do, if you like,


Clare ;-)
 
Hi Lori and Clare,

Thanks SO much for such thoughtful responses. It helps to know there are people out there who can empathize. I suffer from PMDD too - hence the original prozac prescription in the early 90s. It's awful! And on top of that I struggle with mild-depression, although I can relate to Clare's description of spiralling all the way down to rock-bottom at times as well.

I agree with not comparing yourself to others on the Cathe boards - we all do the best that we can, and some simply have more strength and endurance than others. But I also know I'm capable of a lot more than what I've been doing, and that I feel at my best when I'm strength training regularly and getting in plenty of cardio.

So, I'm going to really try hard to get back up to speed - but in way that won't set me up for failure as Clare suggested. Somedays I tell myself that I'll just do the warm up, and then find myself half-way through the workout thanks to Cathe's enthusiasm. The thing is, my self-esteem and sense of wellbeing improves so much when I'm working out regularly that it really seems to the best way to take care of myself - even when it's the last thing I want to do.

Thanks for your input, and I admire you both for dealing with this and being Moms too!! I'm 36 and want kids badly, but sometimes I wonder whether I could handle it during times like this. You guys are an inspiration!

Joni
 
The thing is, when you're feeling poopy
>- it's hard to get those shoes on and get going!
>
>Anyone else deal with this?
>
>Thanks!
>
>Joni


Dealing with it so much that I did a forum search for threads with the word "depression" in the subject! Why am I not getting those damn shoes on? !!! Actually, this whole thread is worth resurrecting a bit--that message from Clare is golden!

Gisela
 
Joni,

I am not dealing with depression, but wanted to send you a {{{{{{HUG}}}}}} and say print out Clare's response and re-read it often. Keep coming to the forum for encouragement, not comparison.


:)
 
Joni:

Oh, yes... major depression. Every single morning I have to ponder WHY I should get out of bed. Every morning. Things usually improve as the day goes on. I finally talked to my doc about it about 2 1/2 years ago and have been taking Lexapro since then. It was a lifesaver for me - so I guess I have a real, live chemical imbalance. I can feel the black cloud coming on if I forgot to take the Lexapro. Thing is, NO ONE would ever guess that I'm depressed, except those closest to me. Cruel, right? Anyway, there is no question that exercise is a huge cure for depression. I do exercise hard about 5 - 6 days a week, but still have many a day when I put my workout clothes on, go to my little gym and start a tape and find that I simply do not care enough to push myself to even start the warmup. Normally I can find some happy thing to convince myself to push through the workout on a bad day. I sometimes resort to flipping through fashion magazines to get inspired to workout!! But, regardless of how **itty I feel going into the workout, after I force myself through all of it, I feel elated, happy, and all good things that eluded me just an hour before... IT'S ALWAYS WORTH IT! AND I NEVER REGRET PUSHING MYSELF THROUGH A WORKOUT. The mood enhancement is amazing and is a proven, chemical response that our bodies treat us to. I KNOW what it is like to not be able to even put on your workout clothes because of that black cloud, but if there is any trick you can think of to get yourself there, you will ALWAYS know it was worth it afterwards. And your life will be better. It really and truly will. You can be happy!
 
Hey Joni, I'm glad you're able to talk about your difficulties here. ((((((((((HUGS))))))))))

I struggled for years with finding the right medication for me and my emotions... I went through Prozac, Welbutrin, Eskalith, etc. Basically, you name it and I tried it. None of them worked for me. Then when I started exercising regularly I never looked back. Exercise and a good night's sleep is all I need.

I still go through phases of "poopiness" as you call it, LOL, but I try and give myself a break when I'm feeling down on myself and I try not to make it worse by feeling badly about myself. It doesn't always work, but it rarely helps. ;)

What if you set smaller goals for yourself?? I know a lot of days an hour-long Cathe high impact workout is about the furthest thing from what I want to do... so can you feel better about yourself if you go for a walk instead? Say 10 minutes one day, then 20 the next or something....

Again, ((((((((HUGS))))))))))
 
I love Clare's points...

One add: Always listen to your body for exhaustion, etc., but try the 10-minute rule. Once you get going, it'll probably feel so exhilarating, you won't want to stop! Also, always do what you enjoy...use exercise for wellness not self-punishment.

Best,
Caroline
 
I'm a little spooked right now - I was JUST thinking about this same issue - now almost 2 years since my original post - and decided to see what's going on on around the forums today for inspiration, only to find that this post was resurrected. I definitely need to save Clare's post to refer back to when times get tough.

Since I posted about depression, I was diagnosed with hypothyroid disease, which was a major cause of the depression and lethargy (and inability to lose weight, another problem I sought help for on the Cathe boards). I'm still working toward getting the thyroid treatment optimized, but I've been able to go off prozac and wellbutrin.

I still struggle with motivation sometimes - this summer has been really tough, I think because of the heat and humidity. Even working out inside in the a/c my endurance is reallly low these days. I pooped out the other day doing Step Heat! That's one of Cathe's easiest!

Anyway - one of the things that *always* helps is lurking around the Cathe forums. I get so pumped to workout reading through the posts just because of the enthusiasm and support of all the Catheites 'round here.

In fact, I'm all pumped right now :7 I'm thinking maybe....Imax 2? }(

Ok, that might be a little ambitious. By the time I get home this evening, I will probably be applying the 10-minute rule, so maybe a little LowMax....

On a completely different topic - Caroline, you're in Atlanta right? A journalist? I was just instructed to develop my media relations skills by my boss. I work in communications for a nonprofit - I'd love to pick your brain a little if you don't mind...let me know and I'll pm you my email address. Maybe we can get together sometime and talk Cathe and journalism?

Thanks to EVERYONE for the support!
 
Joni, how great that you found out what was wrong! I'm surprised that other people come here for inspiration when slumping. I really underestimated the posters here--I was hoping for a little inspiration but in the back of my mind I thought "nah, those people all just work out really hard six days a week..."

Silly me.

I can't believe the words of wisdom (and description of universal issues) from Clare! I wish I could find her current email address and send her a thank you message!

Here's a link to something else she wrote, same subject, back in 2002.

http://69.0.137.118/dc/dcboard.php?...32375&mesg_id=32375&listing_type=search#32383

Gisela
 
Joni,
how weird that you posted your original message almost 2 yrs ago. i rarely post here, but i have to say, lately i feel exactly how you stated in your oct 2004 post. I have worked out since high school (i'm now 41) and have worked out to cathe for at least 10 yrs. I don't think i've ever gone thru a phase of no motivation like i am now.
at least you know what your problem is (sort of) w/thyroid. I've been on antidepressants (all different ones) since 1992, and am still feeling depressed and unmotivated. I have tried the "10 minute" rule, and guess what - i quit after 10 minutes, saying to myself, "why am i doing this? i don't feel like working out."
I know it's not thyroid w/me b/c doctors always check that, since i've been saying i'm depressed and fatigued for over 10 yrs.
how the heck did you re-motivate yourself? i KNOW i'll feel better after working out, but even that doesn't help. it's just easier to lay on the couch (but I hate myself for not working out).
if you have ANY tips on how you made yourself work out again, PLEASE tell. I can't even force myself to work out 3 days a week, and i used to work out at least 5.
Thx.
 
when i was depressed that i had to get to the source of the problem like avoiding certian people . funny thing you can avoid your family but you cant avoid your coworkers but now i go to church for depression i think god helps alot.here is what the bible says about depression http://www.gotquestions.org/depression-Christian.html

There hath no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it.1 Corinthians 10:13 god will make a way
 
I suffer from Generalized Anxiety Disorder (GAD) and Pre-menstrual Depression Disorder (PMDD) and I take Celexa for both. Exercise helps me a lot, but to be honest when I'm on a depression low I don't exercise. I usually take that day off and continue working out the next day. My doctor told me that I should workout 6 days out of 7 for at least 30 minutes not only for my depression, but to prevent any weight gain from the medication. If you're a perfectionist like I am you probably think that if you're not working out for a certain length of time, or do certain exercises then you might as well skip it and I've learned that any type of exercise will do until you get back on track. If you've been on a break then start slow again. I highly recommend doing some exercise during the day a couple of days a week because the sunlight helps with depression, insomnia and all those issues that come when you're not well emotionally (but take lots of water, use sports sunblock and try to workout early in the morning or during the afternoon when the sun is not as harsh.) You are definitely not alone. I really love the people in the Cathe forums. They have helped me a lot with my depression and other issues. *Hugs*
 
Clare! Hi! I've been thinking about you - even before your words of wisdom were resurrected in this thread. How ARE you??!?!

I'm so ashamed - sort of - as excited as I was yesterday to work out, I didn't. I ended up going to see a friend's new kittens after work and I couldn't tear myself away from them. Talk about an effective antidepressant - kittens!!

But that's another thing I do differently these days. If I miss a workout, I don't beat myself up over it. I know that I can either make up for it later or just simply not worry about it. Sometimes it seems the more I obsess over my "failure" at not working out -the worse I feel and the less I want to work out in the future. Clare is absolutely right, it feeds on itself...

Lyneesg2 - what really works best for me is exactly what Clare said in her post. Knowing that taking care of myself is key to managing ALL of my problems gets me off my butt. Doing whatever it takes to fight the depression and fatigue rather than giving into it will actually make you feel better - BUT - there are days when you just can't, and on those days - don't. There's a fine line, but if you give the 10 minute rule a try and it doesn't work -then at the very least you tried, and that's what's important.

By the way, if you have other symptoms of thyroid disease besides fatigue and depression (intolerance to cold, low body temp, brain "fog", brittle hair or nails, PMS, etc.) don't trust that your doctor tells you you're "normal." I made this mistake for years - I won't go into it here, but there are thousands of women who test "normal" for thyroid disease who respond well to treatment. The tests are not reliable and thyroid disease can be very tricky to diagnose. I also didn't do well on antidepressants - and now I believe that my depression/fatigue were unrelated to neurochemical (e.g. serotonin) imbalances, but thryoid hormone imbalances. PM me if you'd like some links to great sources of information on thyroid disease...

As far as motivation goes few other tricks up my sleeve are:

:)taking a very short nap before the workout - 20 minutes max
:9 making sure my body is properly fueled
:) thinking about how lucky I am that I *can* workout - the my only disability is fatigue and depression and that's one that I can beat
:+ as corny as it sounds - thinking about the slogan "Just do it!"
:D thinking about how much I enjoy working out "with" Cathe and how her healthy attitude and gentle - but effective - encouragement makes me feel empowered to do my best.
:) thinking about the multiple benefits exercise has: better mood, healthy heart, feeling strong, eliminating toxins, increased bloodflow, higher metabolism, etc. When I start thinking about ALL of these benefits, it doesn't make sense to be a couch potato!
}( using exercise as a way to vent frustrations. Work stress, relationship stress etc. When I think of a hard workout as a punching bag, I can get really motivated.
:D Knowing that a healthy case of DOMS will leave me with a sense of accomplishment and pride.
:7 And, again - lurking around here never fails to motivate me. The supportive atmosphere and the amazing accomplishments of some of the Cathe women is an excellent source of inspiration!
 
>
>As far as motivation goes few other tricks up my sleeve are:
>

>:) thinking about how lucky I am that I *can* workout - the my
>only disability is fatigue and depression and that's one that
>I can beat

!!!OH!!! That's a GOOD one!!!!!! That's really a good one! Wow, thanks! Cool! :D



>:D Knowing that a healthy case of DOMS will leave me with a
>sense of accomplishment and pride.

Another GREAT one! Wow! I've been dreading the DOMS I know I'll get when I start up again out of my current slump, but I FORGOT that I actually like the DOMS when I have them--they do remind me of accomplishment.

Awesome! Thanks for these thoughts!

Gisela
 
Clare, HELLO!!! I was despairing of ever finding you. I sent an email to your old address, and it was returned to my inbox. I'm just going to start by sending you that one, even though it's not "fresh". I'm so glad you wrote in!

gisela
 
>>You know that depression feeds on self-loathing and lack of
>care of the self, feeling like we just aren't worth it, so why
>bother, let it all rot in hell.


Wow, can I relate to this. This is my stinkin' thinkin' almost all the time! I can also relate to making myself get out of bed...trying to find a reason. Some days I would give anything to sleep the whole day away, hide in my own little hole. Wish I could push pause on life and curl up in the fetal position. It is hard. It is even harder to break the cycle, something I haven't really figured out how to do yet, even with meds....

Clare.....what an awesome post!! Definitly should print that out! Everyone makes mention of the "10 min rule" but when I am really depressed, even the 10 min rule worn't work. Either that or I just can't even bring myself to try the 10 min rule. I JUST DON'T CARE and like Clare said, "let it all rot in hell". Then it becomes this vicious cycle. You feel out of shape, you get fatter, the more you feel out of shapper, the fatter you feel, the more worthless you think you are, the fatter you get...IT IS HORRIBLE!!

I was going strong for a while there trying to get workouts back in but last few weeks I went tumbling backwards for reasons unknow to me. Grief I guess. I guess I am doing pretty good all things considered.

Anyway.....I totally know what you are saying. Best of Luck to you in beating this!
 
See my post above, too, but....

I wonder if those of you who get depressed feel like you need a "fresh start" alot too? What I mean is, once I get to a certain point in my depression, I start thinking of things that might "fix" me. I want to cut my hair off, sell my house and buy a new one, get a makeover, buy new clothes, change my name, move away. It is like I am trying to be someone else because I think I will be happier then (that is my psychological theory..that or ADD) Do you guys do that?? Of course it does not work or is only a very temporary fix...}(
 
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