Step Three -- BE ACTIVE!

Step 3:  You MUST Exercise!

     OK, OK. Stop cursing, yelling, groaning or asking if I've lost my mind. Come on, please stop.

     I bet you've seen this bit of advice about 100 million times and you've asked one or more of the following questions:

ñ How can I exercise if I'm depressed and/or anxious?

ñ How can I exercise if I'm in pain or if walking causes pain?

ñ How can I exercise if I'm so fat I lose my breath after 5 or 10 minutes?

    Welcome to my world! I have asked ALL of those questions and moaned, groaned or even cried when someone suggested that one word – Exercise.

    It's July of 2011 as I'm writing this and if someone had told me even a year ago that I would feel better after I exercised, I would have thought they were crazy, demented and/or wanted to see me in more pain.

    But, it's true! I have been going to a local gym for a little over a month and I not only feel better after I go, but I can usually walk with less pain!

    On top of less pain in my right knee, I come away from exercise with less depression, less anxiety and more self-esteem!

Follow-Up Written on January 18, 2015

     Since 2011, I've realized that not everyone is capable of walking or working out on machines. If you are paralyzed or have another problem that keeps you from moving by yourself, I beg you to still go outside! Have a friend, relative, and/or rehab therapist take care of your muscles, preferably away from home. That way you can breathe in some fresh air and, if possible, soak up some sunshine! Spend at least fifteen minutes outside every day.  

     You might be surprised how much just going outside will make you feel better, especially if it’s sunny. Studies have shown that more sunshine = less suicidal thoughts!

      

Step Two -- FIND A DOCTOR AND A THERAPIST

     "Find a doctor" is the first thing most books about ADD/ADHD, Anxiety or Depression tell you to do! I'm still arguing with myself over this, especially since I am NOT a professional of any kind. 
     Your journal, however, is going to provide you with the symptoms to give a doctor. Therefore, I feel decent about putting the journal first.

GOAL # 1:

     See your family doctor or an internal medicine doctor first!

     Tell him or her what's going on with you. If she/he doesn't volunteer to run a bunch of tests, ask for them. You might be surprised at the number of problems that have "depressive symptoms" or, in some cases, cause depression and/or anxiety.
   When the testing is done, your doctor should explain the results to you. If he/she doesn't find any physical problems, or there are some but you want/need further care, ask her/him to recommend a psychiatrist and/or a therapist. 

GOAL # 2:

     You need to see a licensed psychiatrist.
    
     What? What can you do if you can't afford to see a psychiatrist because your health plan doesn't pay for that type of treatment (or doesn't pay more than half)?
     If this is the situation you're in, find the regional center for "Behavioral Health" closest to you and call for an appointment. Most of these will base your fee on your income.  In many cases, you will go through an intake evaluation but that is just answering questions that all medical places are going to ask. Once that's done, you will receive an appointment to see a doctor or therapist and the bills should be based on your income.
     A lot of these places require that you see their doctor(s) and one of their therapists. You should have both, at least to start out. Ask the doctors what medicine(s) he/she recommend(s). Remind her/him of your financial situation if needed and be sure to ask if there are samples. Be sure to tell your therapist you want Cognitive Behavioral Therapy which teaches you to fight negative thoughts with positive ones!

    

Step One: KEEP A JOURNAL

This post is a combination of Part One and Part Two of the chapter previously titled FIGHTING MONSTERS. It should make more sense this way, so don't worry if you didn't see the original.

Written May 25, 2010
 

     When you start a role playing game, you either find or are given some form of weapon -- a stick or a rock for instance. Therefore, we will start with your first weapons.

GOAL # 1:
     Find an ink pen that writes and a notebook, journal, or notepad.

     No, you may not use a pencil. I don't think you should use loose-leaf paper either, unless it's in a binder that folds flat. I'll explain why later.
     Go on! Go. Unless you are holding a working pen in one hand and have a notepad, journal or notebook within easy reach, don't even turn the page.

Now that you have a pen and something to write on, you will learn that a pen truly is mightier than a sword, not to mention a lot easier to carry around with you.

Written in December 2014

Carry these objects with you everywhere! Well, maybe not the bathtub or shower, but take them to anywhere you can possibly write. If your notebook fits in your pocket or purse, terrific. If not, clutch it in front of you as a shield or stash it in a backpack.

GOAL # 2:
     Start paying attention to how you feel, whether you’re nervous or depressed or apathetic and write down each feeling. 

Try to note the day, time, and where you are. Also include the following:

·        Do you feel crowded or claustrophobic?

·        Are you constantly moving something or looking around?

·        How many people (or animals or books or whatever) are there?

·        Are you hungry, thirsty, or tired?

·        What choices do you have? Remember there is always more than one.

·        Which option(s) do/did you pick?

I know this seems like a lot to keep up with, but do it at least once a day for three weeks and/or until you know how a certain situation is likely make you feel or act. After that, record any new problems or different reactions. Attention Deficit Disorder, in particular, has a bad habit of affecting you in different ways. It can get confusing, but do your best NOT to belittle yourself!