Jump-start your day with exercise (Yes, even if you’re depressed)

It’s 5:30am and it’s still dark. For some reason I’m actually awake. Granted, my usual waking time is only half an hour later, but to me, voluntarily getting up early is an idea that just doesn’t compute. However, I am deliberately giving up sleep for a good reason. I’m going to jog, using a game on the Wii.

If you’re suffering from depression, you’re probably thinking, “How nice for you.” After all, you can’t even contemplate exercising when you’re depressed. Just getting through the day is an accomplishment. Trust me, I do know how you feel. I went through twenty years of untreated depression. But I also know that some of my best periods during those two decades were the times when I was exercising regularly.

Several studies have suggested that exercise can alleviate depression. A study released recently by a team at Temple University found that it can even help postmenopausal women with stress, anxiety and depression (but not hot flashes, alas). Exercise not only relieves stress, which is believed to contribute to depression, but also gives you some immediate relief due to the endorphins that exercise produces. They’re like nature’s happy pills.

And exercise will help your mood, no matter how severe your depression is or what type of treatment you’re under for it. If your depression is mild, it can be an effective alternative remedy. If your depression is moderate or severe, exercise is a great way to augment an antidepressant or antidepressant/therapy regimen.

But, but…I can hear the excuses coming to your lips now. It’s winter and too dark or cold to walk or jog, you can’t afford gym fees or you don’t know where to find a gym, etc. Or maybe the big one – I don’t have any motivation. Sorry, but I’m going to knock all of those reasons (or excuses) down so you’re going to, at the very least, think of new ones.

If you live where the weather’s inhospitable in the winter, there are plenty of ways to exercise indoors. To do yoga, all you need is a mat and a book or DVD. I use a DVD called A.M. and P.M. Yoga for Beginners. If you’re lucky enough to have a Wii, like us, I can promise you that the jogging, tennis and boxing workouts on the Wii Sports game will burn off plenty of calories, and games like Dance Dance Revolution for the XBox 360 do the same.

Or, if it’s just cold and not raining or sleeting, why not bundle up and go for a walk?

Five ways to motivate yourself

1. Think of the workout as another prescription for your depression. I have no idea why it works, but it does – at least, it did for me on many occasions.

2. Get an exercise buddy. Yes, I can practically hear the groans now. But it’s a tactic that really works. On the day that you really don’t feel like working out, your buddy hopefully will be full of motivation.

3. Keep the payoff in mind. If you find that exercise does lighten the darkness, even for a short time, isn’t that kind of relief worth the effort?

4. Recognize that, when you start thinking of excuses, they are, for the most part, not very impressive. Okay, so it’s raining – are you going to melt? You’re tired? Well, you will feel more energetic after you work out, so get up off the couch. Obviously you should not exercise if you’re injured or truly sick, but don’t let a case of sniffles or a slight headache give you an excuse that you think is plausible – it’s not.

5. Find your favorite way to pass the time if you find the workout boring. If you don’t feel like listening to music, try books on tape. You do tend to walk a little slower, but you may find the workout flying by.

One last thought: Keep your goals realistic. If you haven’t been exercising at all, and decide that you’re now going to work out every day for an hour faithfully, there’s a good chance you’re going to fail. There’s a good chance that someone without depression would fail taking things that way. Start by making small changes in your routine. For instance, I recently started parking my car farther away at work, which adds just a few minutes of walking to my day, but it does help. Maybe you can come up with a similar “baby step” to jump-start your exercise.

Good luck!

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Depression in the College Years

While I won’t go so far as to say that my college years were the best of my life, it’s a period I remember fondly. Except for the two dark holes of depression I fell into. One occurred when I was expelled for one semester and the other reared its ugly head in my last semester of college. At that point, in the early 1980s, there was very little discussion of depression and no one at my school caught it.

Depression has been on the rise among college students in the past two decades. One factor is very likely earlier diagnosis and improvements in antidepressants that enable young people with mental illness to function at a higher level. In the past, those young people might not have made it to college at all. In addition, the passage of the Americans with Disabilities Act (ADA) in 1990 prompted educational institutions to become more accessible to students with mental illness. As long as students can meet the school’s academic standards, schools, especially ones that accept federal aid, must provide accommodations, which often include lighter caseloads or extra time to finish assignments and take exams.

And college brings with it many different, and new, types of stress. As young people move toward adulthood, this is arguably the period of the most change they’ve experienced since they learned to walk and talk. The freedom that young adults find in college can be exhilarating, but it can also be terrifying. For the first time, young people don’t have a parental safety net to protect them from making poor decisions, and they alone bear responsibility for the consequences. For some this is a positive step towards adulthood, but for others it brings an enormous amount of stress.

The increased academic pressure weighs heavily on many students, not only because courses tend to be tougher than high school, but also because failure is much more expensive. When I failed two courses and was expelled, it ended up costing my parents thousands of dollars. I got back into my college and subsequently made Dean’s List, but I was very much aware of the price of failing my courses after that.

Other stressors include social ones (meeting new people; a different type of social life than high school) and anxiety about the future. The job market is much more uncertain than it was twenty or thirty years ago, and a college diploma is no guarantee of a career. Choosing a major is more than just deciding what you prefer to study in college; it could decide the course of your life and how successful you will be. Pretty serious stuff for an 18 or 19 year old.

And then there’s the partying. For many students, drinking is the method of choice for blowing off some steam, with four in five college students drinking and half of those doing what qualifies as binge drinking. The consequences this high a prevalence of drinking include 1,700 deaths of college students per year from alcohol-related unintentional injuries as well as hundreds of thousands of assaults, injuries and sexual assaults. College drinking is obviously nothing new, but some experts are concerned that some of this drinking is due to depressed kids self-medicating.

In addition, lack of sleep, a constant for most college students, can exacerbate unipolar depression and trigger mania in someone predisposed to bipolar depression.

But there is good news to be found. For many students, instead of this depression being a full-blown bout of clinical depression, it’s a short-term reaction to one or more of the aforementioned stressors. In many cases, short-term therapy will be all that is needed things back on track. It is essential that it be treated, though, since short-term depression can evolve into a more permanent state if left untreated.

What are schools doing about the situation?

Colleges and universities are on the horns of a dilemma when it comes to students with mental illness issues, due to some new developments in the past few years.

While many schools have become more accessible to mentally ill students since the passage of the ADA, the high profile suicide of an M.I.T. student and the subsequent lawsuit by her parents seems to have caused many schools to rethink that accessibility and accommodation. In April 2000 Elizabeth Shin committed suicide by setting herself on fire in her M.I.T. dorm room. Her parents filed a wrongful death lawsuit two years later claiming that M.I.T. was more concerned with Elizabeth’s privacy than her wellbeing in failing to inform them of her deteriorating mental health and did not provide coordinated mental health care.

Although the case was settled before trial, it, along with other recent suicides and lawsuits, seems to have made schools very nervous. Many of them are now responding to suicidal thoughts in students by either suspending any student who expresses them or forcing the student to choose between psychiatric treatment or expulsion. Some schools, such as NYU, revamped the medical questionnaire they send to the entering freshman class to include questions about psychiatric history.

As a consequence, a rash of lawsuits have cropped up, brought by students who claim that they are being discriminated against for being mentally ill. Including questions about psychiatric history on medical questionnaires could cause serious problems for the school if they either expel the student in the future with the knowledge that he or she was protected under the ADA, or get sued by the parents of a child who committed suicide because they didn’t reach out the the student and provide mental health services. Many schools are floundering around in terms of deciding how to respond to students with emotional or mental illness issues.

What can parents do?

Since most colleges consider students adults, as they indeed are after the age of 18, parents may find it difficult to get any information about their child’s treatment directly from the college. Schools consider it a violation of the child’s privacy, and this is supported by the Health Insurance Portability and Accountability Act of 1996. However, some schools are becoming more flexible in the wake of the Shin case. It might be possible to have your child sign a waiver that will allow the school to contact you if they are concerned about your child’s welfare.

It’s also important to know what the school’s policy on students who express suicidal thoughts is. Will your child be expelled or forced into treatment if they confide in a counselor? Or does the school make a commitment to helping the student stay in school and get counseling or treatment?

What can friends/roommates do?

You’re on the front line, which is a lot of responsibility, but it means you can make a big difference in helping another student. You can encourage person to go to the clinic. Sometimes that nudge is all someone needs to make an appointment. You can ask an older students or resident advisor to step in. And yes, contact the student’s parents. If you happen to know that he or she comes from a particularly toxic household, you might want to make that the last resort, but if the student refuses to get help, you need to alert someone in authority.

And if you, as a college student, feel overwhelmed, hopeless or emotionally exhausted, remember that this is not the way it’s supposed to be. Get some help for your depression and it’s likely that you’ll find college is an immensely satisfying experience.

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My Depression Forum was Erased

The other day, disaster struck on my forum for people with depression. The accounts of all active members, including myself, were deleted. Completely wiped out, along with private messages (internal email). I knew something was wrong when I tried to log in and got an error message. When I looked at the front page of the forum and saw it announcing that we had 109 members instead of the 1,600 or so that I knew we had, I realized that something very bad had happened.

On any other online forum, something like this would be an inconvenience, maybe a serious inconvenience, but an inconvenience nonetheless. Not on this forum. It was more than that.

Here’s the thing. Contrary to what some people think, depression is not just feeling down. Depression also brings with it a stripping away of your emotional defenses. You can be extremely sensitive to things that normally wouldn’t bother you, and you can be much less flexible and adaptable.

People with depression desperately need somewhere to go where they can feel safe and secure, a touchstone to help keep them sane. My mission statement, if you will, for my forum has always been to provide this safe place. There are fairly strict guidelines in place designed to help insulate fragile psyches.

And for many people it’s also a second home. Not only are they able to post messages on the board and chat in the chat room, but they are also able to maintain blogs that are hosted on the forum on which to pour out their thoughts. There are many ways for members to customize the forum space and their profiles, all for the purpose of making them feel comfortable. I know that I have succeeded to a great extent, partly because of the success of the forum and also the sense of ownership that many members seem to have.

Depressed people have a tendency to resist change, which makes sense if you apply it to the need to feel secure. In seven years of running the forum I’ve changed venues or changed the software that runs the forum a few times. I always weighed the benefits of the change against the possibly negative impact it would have on the members. Since I’m a computer geek it’s always exciting for me to use new software, but I always made sure that the benefits of a new software were worth the change for the members as well as for me. There were always grumbles from some part of the membership, and occasionally people even left the forum when there was a change, but for the most part people rolled up their sleeves and learned how to use the new software.

So when I decided to switch to a new message board software recently, I went about it slowly. I installed the software and had members try it out and give me feedback. Since the feedback was all positive, I was getting ready to go ahead with the switch. I was preparing to backup all of the member information, posts and blogs from the old forum and bring it into the new software.

One of the things that made me decide to switch to the new software was two instances of hacking on the forum. Some guy with too much time on his hands hacked into my account and created havoc. I decided it was time for more secure forum software. Unfortunately, I took too long to move us over to the new software.

So, back to the moment I discovered the big erase. I sat at my desk, frozen, for a few minutes. I had no idea what to do, because you see, I had not done a backup in over a month. I could restore that backup, but it would wipe out everything that had happened in the meantime. That would obliterate about 13,000 posts, about 40 new members and a fair number of blog entries. One woman was using her blog to store the vows for her wedding, which was coming up shortly. How could I erase all that? Unfortunately there is no way to combine the backup with the current board.

The posts and blogs were still there, but under the name of each member was “Unregistered.” Of course, I could have them re-register on the forum, but the posts and blog entries, if they had a blog hosted on the forum, would not be connected to the new registration. I could go through the database each time someone registered and change their new member ID to the old one, but I couldn’t imagine I’d have the time to do that for a few hundred people.

So I decided to bite the bullet and open the new bulletin board. I asked everyone to register there, and made the old board an archive, where people could read old messages but not post.

I was prepared to deal with people being upset. I couldn’t blame them. But I was pleasantly surprised. There were no complaints. In fact, people were incredibly supportive of me and insisted that I not wear myself out setting up the new board. Several members went out of their way to help others learn the new board. One member went through recent browser caches to find member’s avatars and old member IDs, which helped me link members to their blogs on the old board, so they could keep writing in them. Another member gave me links to programs that automatically back up your database, since I told them that I was determined to make regular backups – if I could just remember to do so.

In spite of how self-absorbed depression can make us, every time I look on the forum I see an example of someone reaching out to someone else. This is only the most recent way I’ve seen this happening. It’s been present every day since I first set up a forum. People are able to push past their own pain to help someone else. It’s a beautiful thing.

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