Get depressed a lot lately.

tony56pr

Ok a little over a year I started my journey and I've been maintaining for about a month. I lost a lot of fat but muscle was lost too even though I had 3 days a week that I lifted at home (so didn't do huge lifts not enough weight, stayed in 10-15 rep range) I do have abs and happy with bf% but feel really skinny and weak. Had 5 weeks off because of arm and when I started back on weights I found I was even weaker than before injury.

Anyways, I'm still recovering from radial neck fracture, almost 7 weeks since I fell off bike and I'm doing good but arm isn't 100% yet. So I can't start lifting real heavy yet.

I find my self feeling really depressed 3-4 days a week, just all of a sudden I get depressed and feel like it's all hopeless. Though I feel weak I went over 20 miles (21.5 and 20.2 furthest ever for me) on my bike twice this week along with work and 2 weight workouts (going to go back to 3 days this coming week didn't want to push arm first couple weeks) abs show, sexual function is 10x better, etc... I've got all this going for me but keep getting depressed don't understand.

RodaRose

Are you getting enough sleep? Vitamin D3?

Anyway, it seems that you are trying too hard.
Recovering from your injury is the most important thing right now. Arrange things so that you can have a complete recovery.
Find a trainer who can do lower body exercises -- something that does not interfering with healing of your arm.

spulia1

Well, what else is missing from your life? Seems like you're meeting most of your fitness goals, maybe something else is up.

southernbuttercup

You have come a long way. 133 pounds lost is amazing! I know you want to make progress, but you have to be careful about re-injuring yourself. Are you taking any meds for pain that could possibly have side effects of depression? Can't give advice on lifting or how to bulk up, but hope you cheer up. Being injured and unable to do all that you want is no fun, but its not a permanent situation and you will be able to get back to doing your thing. Don't be too hard on yourself. Hopefully others will offer some good advice on helping you reach your goal once your injury is better.

sus49

I agree: You need to fully recuperate before you start pushing yourself again. Maybe get away for a weekend. Maybe just sit around and watch TV for a few days. Give yourself a break. It just sounds like you are driving yourself too hard. Have some chocolate, take a bubble bath, read a trashy novel. RELAX!!!

tony56pr

Nothing different from normal. Money being biggest. I have nothing that I know of that I'm not happy with except normal life that everyone has.

I sleep pretty good. Sure I could use more at times but usually I wake on my own without being forced awake. I take a multi with iron back in may I was anemic and late August retested and instructed to continue with multi with iron. I get sun light at work and spend time outside so as far as I know vitamin d is good.

dawn6251

I agree first 133 lb weight lost...amazing!!!! Neck fracture , you need to take time and heal and not push too hard, maybe see your dr and get basic metabolic/cbc blood count drawn...could be low on Vit D...seeing this a lot in people and plays a huge factor in depression, but could be something else. Best thing is not push to hard, let injury heal

TLContheGulfCoast

I have struggled with depression for years and am currently working on it. I did pt last year for sciatica and nerve damage and even tho I didn't love the therapist, I did appreciate the one on one attention, when of course she wasn't attending to another patient at the same time ..... I transitioned to the gym after that and that has been helpful..... I would say be careful you don't set yourself up for more or re-injury by doing too much too soon and find someone who is truly KNOWLEDGEABLE about body mechanics/ pt/ recovery, whatever you want to call it and work with them and set small, progressive goals... the depression can also be a physical result of being inactive while healing, it may take some talk therapy and even medication, prob. short term, to get over the hump.. don't discount either, they can be valuable tools... I wish you the best :-)

FleaBailey

It is not at all uncommon for people to suffer from depression after suffering an injury, or a prolonged illness, or similar. Do you still have physical pain from your injury at all? People with chronic pain also can suffer from depression, and I believe that sometimes the same or similar receptors in the brain are implicated with physical and emotional pain.

You need to consider talking to a doctor. You may need a mild antidepressant--nothing wrong with that and can really help. Coupled with the trainer who can work the lower body that was suggested earlier and you might find yourself feeling really different in a couple of weeks.

tony56pr

I'm doing as instructed on arm (radial neck fracture--radial bone in forearm--is healing as expected from latest x-rays last Monday), I'm supposed to use just not heavy and I'm doing as dr said. Like I said can't lift heavy yet and won't because I want to heal.

I will be honest I'm afraid of failure, so relaxing is hard to do.

Thank you everyone for comments. I will try to relax a little.

tturley

It's that time of year. The days are getting shorter. Try to get some sunlight.

tony56pr

I don't take any meds and don't really have any pain any where.

spulia1

I will be honest I'm afraid of failure, so relaxing is hard to do.

Try to keep in mind that taking good care of yourself isn't failure. Meet yourself where you are, think about what you need NOW, instead of where you were or want to be in the future. Right now, sounds like you're doing all the right things and doing the best you can. There's victory in that.

RaspberryKeytoneBoondoggle

I've had chronic pain and have been unable to lift regularly for years, I feel like you do. Every now and then I have a self-pitying cry. If this goes on too long I need to remind myself that there will be a solution and that I don't have anything life threatening. My worst bout was last year when I had a frozen shoulder a few months after surgery.


I keep trying new goals, and being optimistic about them, but they don't stick. However, I can always run, and even ran for a whole with a sling. It was painful but I think it made a difference. A few months ago I gave up everything except running and felt content with this decision for a while, but now I'm trying new things, only once a week or less, but it's got a bit of momentum. I think the running has helped me to not have severe depression. It has only been lately that I have embraced running instead of just thinking of it as a last resort. Other things I do to help me is try to keep my life balanced and do things in moderation, take time for friends, go on vacations, use a light box for fifteen minutes each morning in the winter, and I take care of myself by remembering to do things that I enjoy, like hobbies, or pampering myself.

I'm also very grateful to be at my goal weight, and to have more empathy for other people who deal with chronic issues. I hope you feel better soon op:-)

Oi_Sunshine

Do you have people to hang out with regularly and one or two that you can really talk to?

I struggle with this myself, and find I really need meaningful friendship and conversation in order to feel mentally well.

Also, if you are on any medications like painkillers or muscle relaxants, check the side effects list to see if they may be affecting you.

KRmurrish

I've actually read stuff about depression after a huge weight loss. If that was your norm for a long time its still a huge adjustment for your body to get used to. Maybe look it up. I've heard its like your body "mourning" the fat. It sounds totally nuts but I have read about it before! It's a long shot, but if everything else in your life seems to be ok then it is possible I guess.

tony56pr

My bicycle has been my outlet it feels good. But like I said in op it don't seem to matter that I'm where I want to be on bf% or that my endurance is so much better than just a few months ago. There's a lot going for me but I still get depressed. I just want so bad to not be skinny (or fat ever again) and know it will take time to build muscle and longer it is before I begin the longer it will be to get closer.

I feel ordinary. I'm no body special. Losing weight had made me invisible in my head. Reason tells me things aren't as bad as I think but the depression still hits me out of no where and just as fast I feel normal again the next day or two days. Today is one of those days hope I feel better tomorrow but it might still be there.

SubZeroDude

Vitamin B-6 seems to help me with my problems with depression

tony56pr

I was over 200 pounds since I was about 16. Why after this long would it smack me around? It started with injury but even now healing great, great energy, abs, etc. I am more depressed than I've ever been, at best on par with teenage years.

tony56pr

How much b6? 100% recommended amount or more. I am getting all my vitamins from multi and food but for exceptional on vitamin c (i eat lots with it in it) I get around 100% or little over.

RaspberryKeytoneBoondoggle

Are you meeting your carb macros? What about your dark chocolate requirements?

I'm just slightly serious but carbs and chocolate both have shown to have a positive effect on serotonin levels. It must be said also, that it's always a good idea to have a discussion with your GO about this. (My GP suggested more chocolate )

tony56pr

Don't have everyday but I eat 90% cocoa chocolate bars. I'm out right now but yes I eat chocolate, plus whey is chocolate and protein bars are "double chocolate ". And yes carb is high today was over 300. I also ate 680 calories over today.

Misshodge64

Hello there,
I appreciate the honest in your post. One thing i would suggest is just taking your time in working out. You just had an injury, let your body, emotions and mind get stable. Don't over do. I am confident that you will bounce back just fine. I would try and do something you enjoy. Since you are feeling a lil under the weather, don't put any extra unnecessary stress or strain on you emotionally or physically. Every thing will come together, just be patient.

tony56pr

Thank you all again.

KRmurrish

I was over 200 pounds since I was about 16. Why after this long would it smack me around? It started with injury but even now healing great, great energy, abs, etc. I am more depressed than I've ever been, at best on par with teenage years.

I don't know, it doesn't make sense but I know it sometimes happens. People sometimes get depressed, even if they are doing everything "right". Diet and exercise help a lot with depression but since you are already doing these things maybe its more. Have you considered talking with someone? I know this is something a lot of people don't like to do, but counseling can be beneficial and help you sort through some feelings or why you feel that way. It wouldn't make you look weak. I think you would look stronger because you knew when you needed more help and sought it out. Sometimes we cant do things alone. That's a personal decision of course and only you will know if its needed or right for you. Good luck! Depression is a hard thing to deal with whether its a short bout or more long term.
Here are a couple articles that might be helpful. You may already know all of this, but I read them recently and found them helpful.

http://www.thehackedmind.com/the-unbalanced-brain-part-1/

http://www.thehackedmind.com/the-unbalanced-brain-part-2/

Wilhellmina

Vitamin B-6 seems to help me with my problems with depression

This and magnesium! Depressions are not always caused by something missing in life, being bored, etc. It could well be you are lacking something in your diet! My husband was quite depressed as well. I gave him B-complex and magnesium. He is by far not as down anymore.

And healthy fats, like cod-liver oil. It contains next to omega 3 also vitamin D3.

johnn3y

When you were losing all that weight did you drop calories really low how was your fat intake?

2essie

Google the lack of magnesium in adults. It is amazing how many things happen to us when we don't get enough of it and most people don't get enough magnesium in their daily diet. It is not found in multi vits, at least the ones I take.

The ones you need are chilated and 100% absorption. It helps with the absorption of vitamine D3 and calcium. Take a look on the internet at the effects of not enough magnesium. I think you will be amazed.

Wilhellmina

When you were losing all that weight did you drop calories really low how was your fat intake?

He has a good point! Too many people still believe low fat is the way to go, fat is bad, fat makes you fat and ill, wrong! I see in your diary it's the lowest of the macros. The body needs fat to burn fat even and low fat can lead to serious depressions. Next to some supplements like magnesium and vitamin D3 try extra virgin olive oil, avocado oil, coconut oil, real butter, fatty fish and like I said before cod-liver oil.

http://authoritynutrition.com/7-ways-the-low-fat-diet-destroys-your-health/

johnn3y

thanks! I made the mistake of doing a low fat diet years ago and I felt horrible I learned the hard way this was before I had any knowledge on nutrition, and it can permanently affect a males testosterone that's for someone going extremely low fat for a long period of time.

Quasita

When's the last time you got your anemia evaluated? Weakness, depression, listlessness can all be signs of increasing anemia issues. You may need something more substantial that a standard multi-vitamin, since they are not fully metabolized.

Secondly, I think you are experiencing a very common situation... That is, "I lost all this weight and thought I would feel better but I don't" syndrome. When we are substantially overweight, we generally have an underlying mental health issue that needs to be addressed, unless we have been proven to have a biological cause for the excessive weight gain. Many people neglect to take care of their mind, thinking that the weight is the cause of their inadequacy and depression feelings, but more often than not, it's actually a symptom of those problems.

If you are afraid or find it difficult to relax and rest your body despite major injury, it's time to find a therapist. It is not a healthy practice. If your doctor has cleared you for long range exercise, okay, but I would fathom to guess that your doctor would not be too keen knowing you are cycling for 20+miles only 7 weeks after a fracture, during the time you are still healing. YOUR BONES ARE STILL BROKEN. You cannot expect yourself to be 100% when you're literally still healing a fracture!!!

Internal stress like healing and swelling, pain, can contribute to your feelings of depression. You may not recognize pain, but weakness and instability are signs of a base level body reaction to injury. You are most definitely going to be weaker after an injury, and expecting more than gentle progress is a recipe for disaster. I would suggest doing something moderately active that isn't putting stress directly on your injured area, and asking your doctor about transitioning back into a workout routine. Get a physical therapist to help you, or a medically endorsed physical trainer.