There is considerable evidence that exercise benefits our mental health. Research suggests that in addition to improving memory, lifting mood, moderating depression, and reducing attention fatigue, exercise is a significant stress reducer.
Whether you are a varsity player, a daily walker, a gym rat or an avid golfer, it is likely that the exercise you do helps you psychologically as well as physically. What happens when you get injured?
In most cases physical injury happens in the two minutes we never see coming. It is physically and psychologically disruptive because it not only involves physical pain and concern about intervention and recovery; it reminds us of the unpredictability of life, and the reality of our vulnerability. For athletes, as well as those determined to exercise, it is a loss that insults our sense of self as well as our sense of mastery.
“ I can’t be injured, we are in the semi-finals. I have to play!”
“ I just got the motivation and the routine going and now I break my ankle?”
“ What will I do if I can’t golf?”
How Do You Proceed?
No matter what anyone says in the first hours, days or week of an injury, it won’t feel right.
“ So You Won’t Run Anymore- You will Do Something Else!”
“ Don’t Worry—You will be back.”
It is difficult to suddenly adjust to the loss of something that has added value to your life and it is also difficult to suddenly believe you will be ok, when you don’t feel ok. But it does get better…
What seems impossible starts to become possible when you realize there are many ways to reduce stress if you are able to focus on healing, open options, risk possibilities, and draw upon your resiliencies.
Five Ways To Reduce Stress
It is difficult to have a healthy relationship with food in this culture. We are invited to consume food of every kind by every media source on a 24-hour basis. The sale of cookbooks and gourmet items has sky rocketed in tandem with warnings about the health hazards of overeating and the nationwide crisis of obesity. A recent study raises the question of whether billboard Ads make people fat!
Many of us try to “ eat healthy” by adhering to a list of healthy foods only to find that the list keeps changing. Even more have stories of diets tried and failed–ranging from no carbs to no meats, to grapefruits, to eating by blood type.
While most of us love food, we often hate what we do with it or what it does to us. When you add personal histories, the plot thickens and the urge to give up and stay unconscious about what we are eating increases.
A Simple Step
In reality, while the goal to healthy eating is this culture is not easy–it is not impossible. Change of any type becomes more likely when we simplify the plan and make success possible. One simple first step is to recognize the roadblocks that sabotage most people’s efforts to eat less or to eat in a more healthy way. Once informed we are a step closer to motivation and mastery.
A little inconvenience can reduce …
Given natural disasters, school violence, unemployment, deployment, the fiscal cliff, the flu, erratic weather patterns and tax changes, there are plenty of things to worry about. Everyone worries. The question is how much?
Worry is the negative thinking we do when we are faced with a real or anticipated threat. It is the “ thinking” component of the physical heart racing, shallow breathing and sweaty palms that make up anxiety. “ What if I lose my job?” “ What if we are hit with another storm? What if something happens to my child?”
Whereas a certain degree of worry may prompt us to plan ahead, ask for help, or change behavior patterns, experts tell us that excessive worry is toxic.
What Causes Excessive Worry
The common misconception that fuels excessive worry is the belief that worry actually accomplishes something positive:
“ I want to be ready when the other shoe drops.”
The Impact of Excessive Worry
Five Ways to Reduce Toxic Worry
Worry need not become a toxic cycle that takes more than it gives. Here are six strategies that wind down toxic worry:
Reconsider and Refocus
Are you worrying about “ What if” or “What is?” Most excessive worry is about ‘What if’ – something that we have no proof will ever happen. Keeping you focus and energy on addressing ‘what is’ is not only more realistic but more likely to positively impact your life.
From Thought to Action
As a rule of thumb, if we are acting out too much, it makes sense to start thinking and if we are thinking too much, it makes sense to start acting.
Accordingly, another valuable strategy for reducing worry is to move from thought to action. No …
No matter how hard we try, we really don’t manage time. We manage to live within its’ parameters. We can’t make the months of our spouse’s deployment less than they are. We can’t change the fact that we will be 50 years old on our next birthday or that we face an 8-hour workday, an hour commute, and two children who need to be at practice at a certain time.
We can’t manage time because time is finite. What we can manage, however, is our energy. Unlike time, we can expand our energy. We can increase our energy in a way that significantly improves the success and the quality of our life.
The original idea for “managing energy, not time”, comes from the work of Tony Schwartz and Catherine McCarthy, whose Energy Project was directed toward correcting the corporate mistake of making more demands of employees to increase productivity. The problem was that as managers and employees pushed harder, often working more hours, the results were negative. There was a decline in engagement, high turnover rates and increasing medical costs among employees.
The Energy Project proposed a different solution. Defining energy as the capacity to work, they considered that managing energy, not time, would change people’s productivity and involvement. Rather than increasing hours, they recommended and trained employees to draw upon the four sources of energy – body, emotions, mind and spirit. What is dramatic in their research is that the employees’ identification and use of seemingly small and brief energy enhancing rituals on a regular basis had a significant impact on productivity compared with companies who had not adapted the program.
Given the fact that most people, be they working adults, parents or school children are being asked to do more, be more and produce more in a finite amount of time, it is worth considering ways to conserve and revitalize your energy.
Energy Saving Strategies:
Everyone agrees that exercise rejuvenates body and mind and can help re-set sleep cycles. The problem is time.
A viable answer is fractionizing your exercise in and around your workday.
When children head back to school this year, they should not be carrying emotional baggage from home.
When we worry about how our children will handle school- what they will face and how they will cope, we often overlook the impact of marital strife on their physical, emotional and intellectual functioning.
It is difficult to feel confident, curious or open to new school friends or ideas when you are a young person weighed down by exposure to adult conflict and issues.
While we know that the impact of most traumatic events on children can be reduced if parents remain calm & learn to manager their own feelings, marital strife poses a bigger challenge. In the case of chronic marital strife, the very people who are supposed to offer safety are the ones creating the danger!
Don’t All Couples Fight?
Yes, in fact if a child never saw any discord or disagreement, he/she would have no model for conflict resolution or regulating a broad range of emotions.
Marital strife that creates a potential emotional crisis for a child of any age is a different animal altogether. It involves expressions of anger that can include chronic but subtle verbal abuse, the silent treatment, bitter fighting and at the extreme, domestic violence that warrants a 911 call.
Unregulated marital discord demands too much of children and teens.
Do they need this extra job as they face new appropriate childhood challenges?
Is this a learned pattern of survival we want a youngster to take with them in life?
In their necessary avoidance they tragically lose not only the connection with their parents, but a world of knowledge, relationships and …
Disaster and trauma studies often focus on identifying the incidence of PTSD as the sequel to traumatic events.
Early interventions with those affected after a disaster or traumatic event increasingly utilize psycho-education to clarify and normalize common post-traumatic stress reactions and coping strategies.
While mentioned as a possible response, the high incidence of depression after trauma is less delineated and often goes unrecognized by those suffering.
Depression Occurs after Trauma:
Both major depression and Post-Traumatic Stress Disorder (PTSD) occur frequently following traumatic exposure, both as separate disorders and concurrently.
Depression is the most common disorder suffered in conjunction with Post-Traumatic Stress Disorder.
Depression is nearly three to five times more likely in those with PTSD than those without PTSD.
It would seem that hope, which is broadly defined as an emotional state that promotes the belief in a positive outcome, is in inherent in human nature.
Reflections of the importance of hope are found in early mythology, religion, philosophy and literature.
Pandora, although forbidden, opened the box given to her by Zeus, and in a moment, all the curses were released into the world and all the blessing escaped and were lost- except one: hope.
“To have faith is to be sure of the things we hope for, to be certain of the things we cannot see.” ― The King James Version of the Bible
“Hope is a waking dream.” –Aristotle
“Where there is no hope, it is incumbent on us to invent it.” -Albert Camus
“Hope is that thing with feathers that perches in the soul and sings the tune without the words and never stops — at all.” -Emily Dickinson
Clearly we need hope, but even as we embrace it we often wonder – Does hope really make a difference? Is it myth, fiction, collective denial?
There is actually increasing scientific evidence that hope changes us psychologically and physiologically – that it makes a difference.
Building on this, we can define sexuality as the way we experience and express ourselves as sexual beings. What makes sexuality a complex dimension is that it is determined by many factors including our body, gender, age, culture, history, media, religion and family.
What makes our experience of our sexuality important is that it affects our overall sense of self, our relationship with others and the life we live.
The most important factor enhancing our sexuality – one that is often overlooked but can out-trump age, culture, prior history, and body type is ATTITUDE.
Developing a positive attitude will enhance sexuality. Here are some strategies.
In the preceding blog, we considered the importance of recognizing medical illness as psychological trauma.
Diagnosed with a rare disease, Stevens Johnson Syndrome, at age thirteen, Michele journeyed through two decades of undiagnosed PTSD to eventual recognition, recovery and support of many as the founder of www.healmyptsd.com.
What she offers in lessons learned is of value for parents of children who have faced illness, as well as adults who wonder how they will ever reclaim their bodies, heal their sense of self and take a new self into the future.
Michele, your journey from illness started when you were only thirteen. Parents suffer so much when they see their children suffer. How did your parents respond?
My parents were phenomenal! They were there in a very active way. Their presence next to me, their translation of what was happening to me, their role in helping the staff understand me in a certain way were all crucial to my safety and comfort.
Do you have positive illusions about the way you compare with others, make decisions, control your circumstances?
While this enhanced self-perception may not, particularly in the extreme, cause you to win friends and influence people – it may actually serve you well in buffering stress and coping with adversity.
A recent study by Gupta and Bonanno gathered longitudinal data to examine the relationship between self-enhancement and adjustment of college students to potentially traumatic events over their four years. It is the only study to date using on-going reactions instead of post trauma retrospective reports.