I have spent much of my career focusing on the many ways to help athletes optimize physical health. But it wasn't until my life was turned upside down by the passing of my dad to cancer in May of 2014, followed shortly by a diagnosis of PMDD, that my mental health became just as important as my physical health.
Mental illnesses often come with the stigmatized belief that those who struggle with depression or anxiety are weak and fragile. Many people hide mental health struggles due to shame. To improve quality of life, it's important to work through any barriers that are preventing you from addressing your mental health in a positive and productive way.
Anxiety and depression are interesting. It's wild how certain words, pictures, videos, people or noises can be very triggering some days and I can be immune to the same things on another day. Over the years (with the help of medication) I've learned valuable coping skills for working through the emotions, thoughts and feelings that can be distorded and confusing.
Mental health isn't just about how you think. It's about how you feel and act. It includes your emotional, psychological and social well-being. It determines how you make choices throughout the day, how you handle stress and how you interact with others. Mental health is important throughout your entire life. You must never stop caring about your mental health. And as I've learned over the years, mental health can change over time.
Depression is a common mood disorder that causes a persistent feeling of sadness and loss of interest. It affects how you feel, think and behave, leading to a variety of emotional and physical problems. When you are depressed, you have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living. Depression drains your energy, optimism, and motivation.
Depression isn't something tha- you can't simply "snap out" of it. It's not "all in your head" and you can't just "look on the bright side." Depression is a serious but treatable disorder that affects millions of people. Don’t underestimate the seriousness of depression.
Depression makes it difficult to connect on a deep emotional level with anyone, even the people you love the most. Depressed people may say hurtful things and lash out in anger (remember that this is the illness talking) but many times, someone may be depressed but always act happy and joyful. It may be hard to believe that a caring, happy, funny, successful, kind and loving person would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking due to intense, uncomfortable feelings.
During depressive episodes, symptoms may include:
- Feelings of sadness, tearfulness, emptiness or hopelessness
- Angry outbursts, irritability or frustration, even over small matters
- Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
- Sleep disturbances, including insomnia or sleeping too much
- Tiredness and lack of energy, so even small tasks take extra effort
- Reduced appetite and weight loss or increased cravings for food and weight gain
- Anxiety, agitation or restlessness
- Slowed thinking, speaking or body movements
- Feelings of worthlessness or guilt, fixating on past failures or self-blame
- Trouble thinking, concentrating, making decisions and remembering things
- Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
- Unexplained physical problems, such as back pain or headaches
A few helpful ways to reduce your own feelings of stress, anxiety and depression:
- Manage your time with a to-do list so that you don't feel overwhelmed with tasks and deadlines.
- Accept your own needs and recognize the triggers that make you feel physically and mentally exhausted or troubled.
- Give yourself a break to mentally calm down your mind and to physically calm down your body.
- Bring joy to exercise. Exercise produces stress-relieving hormones and can improve overall mental and physical health. Training should never feel like a chore.
- Set time for yourself without feeling guilty that you should be doing something else with your time. Do something daily that makes you feel good.
- Avoid alcohol and drugs, eat a healthy diet and get enough sleep.
- Don't be afraid to talk about your feelings to a close friend, counselor, to your spouse, caregiver, boss or family member.
- Ask for help when you feel overwhelmed. You don't have to be superman/woman. It's ok to feel too tired, busy or not in the mood to do something.
- Accept your unique self. We are all different. Be proud of who you are - and how you look - instead of wishing you were more like someone else.
- Care for others. Maintain relationships and connect with people that care about you and are important in your life.
The 988 Suicide & Crisis Lifeline is a United States-based suicide prevention network of over 200+ crisis centers that provides 24/7 service via a toll-free hotline with the number 9-8-8. It is available to anyone in suicidal crisis or emotional distress.