Mind & Body
1. Practice the two minute gratitude exercise, daily
On a daily basis, at the end of the day, take two minutes to list five positive things or events during the day that you are grateful for. This can be anything – a client or boss who was happy with your work, the way your family members responded to you when you got home from work… I am sure you will get the idea. Keep doing this until it becomes a habit. Make a particular point of doing it when you have had a bad day.
2. Exercise regularly and maintain a healthy lifestyle
Exercise is the wonderful drug that:
• Produces chemicals that make you feel good
• Boosts self-esteem
• Improves clarity of thinking
• Keeps you in good physical shape & fitness
Unlike other drugs, it is free; it is legal and does not have negative side effects!
Why exercise? Body and mind are not separated but interconnected. In year 2000, a study by Duke Medical School (Banyan et al) looked at three groups of people suffering from major depressive disorder. Group 1 were treated with anti-depressant medication; Group 2 was treated with medication and exercise; Group 3 was treated with exercise only.
The exercise for both groups comprised 30 minutes of aerobic exercise, three times a week. After 16 weeks, all three groups improved (>60% in each group), so they were no longer classified as clinically depressed. There was no significant difference between the groups, though it took the exercising groups slightly longer to kick off the depression than the other groups. However, after 10 months the relapse rates amongst those who had shown improvement were:
Group 1 (Medication only): 38%
Group 2 (Medication & exercise): 32%
Group 3 (Exercise only): 9%
Not exercising is like taking a depressant.
Start with three days per week and aim for five days a week by week five.
Suggestions to overcome the things that stop us exercising:
Effort or discomfort:
• Divide & conquer – build up the exercise gradually, and be sure to take a day off each week for rest and recovery
• Find distractions – watch TV while you work out, or listen to music, the radio or a podcast
• Team up with a friend or personal trainer to give you company and encouragement
Lack of time:
• Consider it an investment that gives you energy for other aspects of your life
• Schedule exercise in advance, so it can’t get crowded out by other things
Attitude:
• Don’t let yourself find reasons to avoid or postpone sessions – just get started
• Remember, mind and body are interlinked
3. Manage your thinking
Your interpretation of events – optimistic or pessimistic – drives your emotions. Question your thinking to see whether you are being unrealistically negative. When something bad happens:
• Does a reality check with a friend? Discuss your view of the issue with them – is it as bad as you think?
• Question your thinking and beware the following distortions that can lead you feeling unrealistically negative:
1. All-or-nothing thinking
2. Over-generalization
3. Disqualifying the positive
4. Jumping to conclusions (Mind reading or Fortune telling)
5. Magnifying or minimizing
6. Emotional reasoning
7. ‘Should’ or ‘must’ statements
8. Personalization& blame
4. Get adequate sleep & rest
Before Thomas Edison invented the light bulb, people averaged 10 hours of sleep a night. Today, 8 hours a night is considered optimal. When you are tired, you are less likely to perform efficiently and to keep things in perspective. Make sleep a priority.
Sleep’s benefits include having a positive effect on:
Immune system
Energy levels
Weight control
Motor skills
Stress and anxiety levels
Depression
5. To be sensible about alcohol
Alcohol is a depressant. Use it in moderation.
6. Finally…
Everyone experiences negative emotions from time to time. However, if you find your negative feelings are persistent over a period of time, consider seeking professional help.
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