Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

everyday tasks are a struggle. If going for a run feels impossible or too overwhelming, then it’s equally OK not to go. You can get better without running and it doesn’t solve everything.

It would be really good to talk it all through with someone and your GP would be an ideal person. They will be able to help you assess how severely affected you are and whether lifestyle changes are enough. Sometimes the act of simply talking and admitting there is a problem can be therapeutic and there is no need to struggle alone. You may not want antidepressants, but there are also talking therapies and counselling that you may benefit from. Your GP will be able to refer you. If you and your doctor come to a decision together that using an antidepressant is the right step for you, then it’s important not to see this as a failure. It can be a very effective treatment and is life-changing for many. There’s even some evidence that regular exercise can help to enhance the effects of some antidepressants, so don’t stop running, but do seek help and support.

Real-life runners

Running and being outdoors has always left me with a fresh perspective and the potential for new opportunities. I think being free, without distractions, is an occasion not to be missed, and will pay dividends to your mental fitness.

Louise Goddard, LegItLancaster running community

Q If I run regularly can I stop my antidepressants?

A You should never stop your antidepressants without speaking to your doctor. There are two main reasons for this. First, you may need a gradual withdrawal from your medication, depending on which one you are taking. Coming off antidepressants can sometimes be difficult and can take time, so it needs to be approached in the right way. Second, it’s easy to get carried away when you first feel better and end up stopping your medication too early. You may then get a relapse in your low mood, which can be very upsetting as you thought you were feeling OK. It’s good to have a period of a few months when you feel well and stable before you look at stopping antidepressants. It’s best to make this decision in conjunction with your doctor and a friend or family member. It can help to make a list of the symptoms and behaviours that you experienced when you first realised you were depressed, so that you and your nominated person can watch out for them. For example, did you become anti-social, lose your appetite or begin to have difficulty sleeping? If a pattern emerges it enables you to take prompt action and seek support.

Regular exercise, such as running, is a really important part of treatment for depression. It can be a vital tool for keeping you well, both when you’re on medication and after you stop taking it. Having running as a coping mechanism will help you to deal with life events and maintain good mental health. Positive lifestyle changes, such as increasing your exercise, may also speed up your recovery time and prevent relapses, but despite this there are many people who still need their antidepressants regularly.

Did you know?

The World Health Organisation states that one in four people in the world will be affected by a mental disorder at some point during their lives. It’s one of the leading causes of ill health and disability worldwide. The mental health charity Mind tells us that, in England, in any given week, one in six of us will experience a mental health problem including depression and anxiety. It’s OK not to be OK.

Q I feel anxious about going outside. Will running help?

A In the same way that the chemical changes in the brain induced by running can improve mood, they can also have a calming effect, which can ease symptoms of anxiety. Having anxiety makes you hyperalert, jittery and very often afraid. With your heart racing and breathing rate increased, your body is ready to fight a threat, even when no real threat exists – and it can be mentally and physically exhausting. Anxiety can come in sudden and short-lived attacks, either out of the blue or in response to a particular trigger, or it can be a more generalised anxiety with a constant feeling of worry and self-doubt. Whatever the type of anxiety, it can lead to a fear of leaving the house as remaining within the confines of your own four walls feels safer. Getting out for a run, though, will help you. Your breathing will calm and the racing thoughts in your head will settle down (see here). You’ll experience the fresh air and nurturing benefits of nature, and if you struggle with fitful sleep it will help that too (see here). You’ll also feel proud that you made it out of the door and achieved something, which will give you a positive feedback loop and spur you on to do it again.

It can be easier said than done, though, so be gentle with yourself. It’s better to set and achieve a realistic target than to overestimate, put too much pressure on yourself and fail. To begin with, running 50 metres up the road and back might be enough. Consider asking someone for help. Having the reassurance of a friend running with you or cycling alongside you can make all the difference. Not only can it give you the motivation and confidence to get out of the door in the first place, but it also provides the opportunity to chat, which can distract you from your anxiety. It’s also much easier to open up and share your feelings when you’re side by side and not face to face.

Real-life runners

Running has transformed my health and wellbeing both physically and mentally. It’s helped me cope with the death of my dad. My dad’s brother died just after him and at the second funeral in two weeks I saw one of my cousins, Kevin, who is named after my dad.