Walking Therapy For Your Depression

Although we highly recommend to try the walking depression treatment, please do not stop your medicated treatment for depression, if you have one prescribed by a specialist. Use the walking depression treatment as complementary to the medication prescribed by the doctor, as walking has not known side effects and it will only be beneficiary for your speedy recovery.

 

 

What Causes Depression?

 

It seems that studies identified the 3 factors that impact the immune system and give you a feel-good or a feel bad mood and they are:

1. Toxicity

2. Trauma/stress

3. Nutrition

All these 3 factors contribute heavily to depression and we are all desperately looking to tackle and/or prevent the illness.

 

It is believed that 2/3 people with depression experienced traumatic events in their childhood such as parents divorce, substance abuse by parents and subsequently its results such as emotional trauma and or sexual abuse.

 

Cortisol is a stress hormone secreted by the adrenal glands. Researches also show that people with depression are 10 times more predisposed to having a heart attack.

 

I cannot emphasise more how important is to prevent depression and deal with it, helping not only yourself but others around you as well.

 

 

Stress And Depression

 

 

This is a very hot subject everywhere, affecting millions of people, some of which are close to us, such a member of the family and/or friends. Whether it’s the loved one that is affected or we are just researching and want to know everything about the topic to prevent it in our lives, hopefully, you will find this article useful.

When someone is diagnosed with stress and/or depression, normally there are treatments based on pills to help them cope with the problem.

 

Although you should always follow the doctor recommendation and treatment, it is wise to also look for other stress-reduction tools, other than pills.

 

The easiest, free and at hand anytime is walking. I know it is very hard to push yourself out when all you want is stay in and watch TV, etc. but you MUST.

Finding it difficult to stick to an exercise routine?

Did you know that:

1. Sixty-eight per cent of teens who say they exercise or walk to help manage stress say the technique is very or extremely effective.

2. Fifty-three per cent of adults say they feel good about themselves after exercising, 35 per cent say it puts them in a good mood and 30 per cent say they feel less stressed.

3. More than 145 million adults now include walking as part of a physically active lifestyle. More than 6 in 10 people walk for transportation or for fun, relaxation, or exercise, or for activities such as walking the dog. 

4.  Inactive adults have a higher risk of early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.

5. Walkable communities result in more physical activity.

Don’t you want to become a lean, mean, energetic machine bursting with life? Try these tips

Some tips to help you go out for a walk:

Register for a challenge event, or year-round challenge

–  When I have started my walking routine, I have found it very difficult. I did not have the motivation to go out. So I did some research on how to keep my self motivated and I have found some walking challenging. Giving my self a goal and a deadline pushed me to go out. Let’s just say that the adrenaline started to grow.

–  You may think that you don’t know much about challenging events or you are a beginner. That should not be a problem. On the internet, you can find everything you need. If you are beginner, you can choose a 5l or 10k walking challenge. in this way, you will have no choice but to start the train for this. Last year I have signed up for a challenge walk1000mile, you can find everything about it here

Start to use a walking plan.

Start to make a plan for your walking. There is some website that offers you a plan to follow to help you focus on the schedule. After a week or so, you will start to see results, you start to see the difference in your stamina, muscle, and strength and this will help you to keep going.

Wear a pedometer. 

Wearing this will motivate you to increase your daily activities. if you do not want to buy one, you can use your recorded steps by your smartphone. The easy way is to set a daily step goal to 10. 000.

Make a friendly walking Buddy.

I have found to enjoy more my walks when I am with friends. Don’t get me wrong, I love to walk alone, but sometimes if you have some friends with you can make a difference, especially if you suffer from depression, and they can get you to walk despite the weather or any other excuses you may have. Why this is better/ Well, you can keep each other moving with conversations and afterwards you can stop for a coffee or a meal. That will make a big difference.

If you do not have friends that will love to come walking with you, then you can sign up for walking clubs or Meetup groups or local fitness clubs.

Try walking gadgets and Apps

Like pedometers, any walking gadgets can get you to go out only because you want to see them working. There are heart monitors, speed monitors, wristband activity monitors, all of these can make your walking adventures. If you do not want to buy any of these, again you can use your phone with a walking app. There are some really good, check my list here.

Choose the right time.

What is the best time for you? I have found that the mornings are the best time for me, it is quiet and I can contemplate nature and relax my senses. Stay motivated by analysing your habits and choose the perfect time that is working for you.

 

Discover The Strength Inside You

 

 

‘If an egg is broken by an outside force, life ends. If an egg is broken by an inside force, then life begins. Great things happen from the inside.’ Click To Tweet

 

As mentioned before early life stress has already an impact on us, the way we react and cope with any situation given at some point in life. Some of us can cope better than others, some can do it on your own and some needs a bit of push or a hand to move forward. But no matter how we all need to fight our way through. We need to find our strength that it’s deep inside us and push forward.

 

But even if we were lucky enough to not have to deal with any of the early life stress, I am sure you can all appreciate how stressful is our daily life today regarding the uncertainty of everything: our jobs, relationships, health, houses, etc.

 

You cannot feel secure nowadays when you think of the outer forces – you cannot control any of that so the help must come from within you.

 

You need to work to feel secure and feel that everything is going to be OK. Anything that comes your way, you will be able to sort it out once you cross that bridge because you are strong enough.

 

But until then you must push out any scenarios that come to your mind, the type of ‘what if’. You will focus on the matter if and when it will come, not a minute before.

 

‘Worry does not empty tomorrow of its sorrow, it empties today of its strength. It does not enable us to escape evil. It makes us unfit to face evil when it comes. It is the interest you pay on trouble before it comes.’ Corrie Ten… Click To Tweet

 

What if I get laid off work? I will lose my house, my self-worth, etc.

 

NO.

If you will get laid off work then you will get another job, maybe even better than the previous one, paid more and less stressful.

 

‘Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.’ Michael Jordan

 

Positivity is the key.

 

I strongly believe that when a door shuts another one opens. But you must be aware and accept change. Although change is frightening is a good thing because you cannot be better and advance in work and life if you are not accepting change.

 

So, from now on try to see every challenge as an opportunity for a better life, a better you. You must explore and enjoy life with its ups and downs. As many say:

 

‘It’s the journey, not the destination.’

 

Do not wait to be successful and rich to be happy – BE NOW, the whole way. BREAK FREE

 

Be grateful for each small thing and remember the great things/ stories are made up of small ones put together one on top of the other.

 

Try a holistic approach to balance your life. Meditation is very helpful to keep you in balance. If you are not the type of person who might enjoy sitting still, relaxed and in meditation, then why not try meditating in nature, while taking a nice long walk.

 

Spring is here and nature is blossoming. Nature is the greatest teacher in life. So why not take advantage of this and take a walk in the park, fields, etc and walk your troubles away. You might be surprised by the answers you can get after that.

 

And whatever your life path takes you do not forget to laugh because:

 

‘It is impossible for you to be angry (or worried) and laugh at the same time. Anger and laughter are mutually exclusive and you have the power to choose either.’ Wayne Dyer

 

Get Inspired

 

 

‘It was the way you laughed…I knew I wanted that in my life.’ RM Drake

 

Do you want to be laughing as the ones you just saw passing you by?

 

Get inspired by them. For a start you need a company to laugh, otherwise, people might think you are crazy.

 

So, you are not a good people person! What about a dog? They are great companions, great listeners and always happy to see you and go out for endless walks and adventures. And not to mention, they will definitely make you laugh with their silly behaviour.

 

‘No matter what your heartache may be, laughing helps you forget it for a few seconds.’ Red Skelton

 

Reward Yourself

 

 

Body image, especially the weight-related aspects of body image is directly linked to unhappiness and depression.

 

So, you are telling yourself that you would want to look as good as the next-door neighbour, slim and fit.

 

Well, she/he did not get like that overnight. I bet there is a good regime involved such as planned diet, exercise and perseverance.

 

Start small, include more fruits and vegetables in your diet and kick out the junk food.

 

We all love the small, tasty snacks that after eating it makes us feel full, guilty and less worthy so how about you use it instead as an uplifting tool, as a reward.

 

You walk a mile (at least) each day from Monday till Friday so on Saturday you can allow yourself a reward: a snack that is not the best version of healthy for you.

 

You will probably have setbacks, as it almost always happens, so what? That’s fine, keep going and push your boundaries.

 

Have fun and without knowing you will soon look like your neighbour: fit and slim.

 

However, be sensible and realistic about it. We are all constructed differently, so if you are a tall bonny person you cannot aspect to look like a tiny fairy, instead, you can be a gorgeous shape of you. Be happy in your skin and remember a quote of Demi Lovato: ‘I’m not going to sacrifice my mental health to have the perfect body.’

 

‘Embrace and love your body. It’s the most amazing thing you’ll ever own.’ Anonymous

 

Nutrition

 

 

Focus more on your nutrition to achieve the healthy body you actually need to push the depression out of your life. You need to get your nutrition right to change the way you feel.

 

If you eat badly you will feel bad.

 

Try eating organic and homemade meals.

 

Go for quality instead of quantity.

 

I appreciate that organic groceries are more expensive but if  you eat less but better you will find it has more benefits than eating more and bad, such as:

 

• The price on a long run will end up being if not the same then less if you go for organic gourmet style.
• Keeps you full for a longer period because is all-natural and you are not fed with pesticides, trans-fatty acids and other chemical food additives.
• Over time, you won’t feel cravings as your body will take all the nutrients it needs out of the food.
• No more bloated feeling and pain around your stomach and liver. Avoid packed products as they contain trans-fats (apparently even those that specify ‘trans-fats free’ are allowed by law to add very small amounts) which is basically plastic which your body cannot digest and makes you bloated until finds some fibre to be mixed in with and be eliminated.

 

Your body is amazing, so give it the best because it carries you around all your life.

 

‘Your body is your temple. Keep it pure and clean for the soul to reside in.’ BKS Iyengar

 

Be The Force That Starts The Wheel Of Fortune In Your Life

 

 

‘It’s not what you are that is holding you back. It’s what you think you are not.’ Anonymous Click To Tweet

 

Low self-esteem can lead to depression and deepen the sadness for those already battling depression.

 

Build up your confidence by interacting more with people, participating in activities and increase your social lifestyle. BELIEVE IN YOURSELF

 

You want to meet people but you do not know-how.

 

For this, you need to go out and socialise because nobody will find you hidden in your home. Going out not necessarily means clubs and pubs.

 

Can be any of the following:

• You can start walking daily or at least a couple of times a week. After a while, you can easily identify fellow walkers and start conversations.

• If you do not like or you are not confident about walking alone you can join groups that share the same interest. Meet up is quite popular and you can find details on the Internet about groups in your area.

• You can also sign up for classes (or clubs) with topics that interest you. It might be dancing, swimming, calligraphy, boxing…anything that make you feel good.

 

A simple Google search can give you lots of ideas about what’s going on in your neighbourhood.