10 minute strategy for really bad days...

Hello again....

When I'm depressed Ifind it impossible to contemplate doing any kind of physical activity. I get no immediate feel good reward (like I usually do) from doing anything, but thats not the real problem because when I'm depressed I very rarely get to the stage of doing something because evne contemplating doing a physical activity is unbelievably stressful. I feel that thjis gets compunded by the fact that once I've agreed to give something a go, the anxiety caused by scheduling (I'll be sitting in my chair just thinking about how bad this it is going to be to go swimming for and hour) is unbearable, and I use that as an excuse (not purposely) to continue doing nothing.

I have seen a couple of psychiatrists, an Occupational Therapist (with whom I developed this strategy based on the above info) and have gone to various self help groups, and the ONE THING everyone says about depression is that regular physical activity lifts you out of depression, but that its got to be a regular effort.

Sound like Catch-22? If this sound familiar, try this.

Pick 6 tasks that don't involve you thinking or being alone with your thoughts, and that you feel you'd be able to do for 10 minutes each, or that should take 10 minutes to do. They don't have to involve real physical excercise: you know what you will be capable of to start off with. When I first started doing this my list was:

1. Walk round the block
2. Do the washing up (even if the plates are clean!)
3. Reading a book
4. Dig up some weeds in the garden.
5. Make your carer/partner lunch and a cup of tea
6. Go for another walk

The object of this is to stimulate your senses for 60 minutes at a time, but to allow you to counter act the stress of this by varying your activity. Everyone can do something for 10 minutes, and when the ten minutes is up, you'll find that you're actually looking forward to do something different.

When you go for a walk look up so that you can see the skyline... it really helps. Listen out for birds singing... alll the things you don't really notice when you're depressed. If you do the washing up, put the radio on (5Live or a talking show is best for me). When you read a book, you may find it difficult to concentrate especially if on meds, but read slowly, and read with some one elses voice (Sean Connery works for me... it gives me a break from my own internal voice).

When you write down the list, start off easy, but also write down 10-15 other tasks which you know would be very difficult for you to do (like getting on an exercise bike, going for a jog, going swimming, mowing the lawn). Stick with the origional plan for the first week, then substitute one task for something more difficult (ie go for a walk first, but jog back on the way!)

Finally, one task should be invovled with your carer (make them lunch... or a couple of times a day make them a tea or coffee). It is just a way of acknowledging them, and will make you and them feel alot better.

The point of this excercise is that it allows you to cope with 60 minutes a day of continuous actviity... no matter how light. Consult you texts if you want to know exactly how physical excercise increases serotonin and dopamine levels.... all I care about is the fact that it makes me feel better. And finally, don't expect to feel good after the first session (more like after a few days if you stick at it), but keep an eye on your energy levels. If you follow this you should notice an increase relatively quickly.

Dave