How to get healthy in body AND mind

Hopeandbees
Hopeandbees Posts: 2 Member
edited November 19 in Getting Started
Hi,

I've been lurking on these forums for a long time, and have finally plucked up the courage to ask for some help. And boy do I need it!

I am just coming out of an extended period of depression following two nervous breakdowns in quick succession (apparently 'nervous breakdown' is an unfashionable phrase, but I think 'mental health crisis' sounds like I stabbed someone at a bus stop!) which left me... not quite catatonic, but certainly more sedentary than I've ever been before and basically housebound, for months (about 8 months all in). I've tried in fits and starts to get control of my eating and movement during this time, but have come up against obstacles due to my anxiety and fatigue. Now I'm finally starting to feel more human I think I am better able to start again, but find myself easily discouraged by how out of shape I am (stairs are the devil!) and am very aware of how much I rely on food as an emotional crutch.

On my more rational days I know that exercise makes me feel better, as does eating right (when being good I'm a cico wholefood pesci - sorry to low carb fans but it makes me feel ill and hateful!), but I keep falling down at early hurdles partly because I'm still working on my crazy, and partly because I'm disillusioned at being so out of condition.

I'm the biggest I have ever been now (as well as weakest physically) at 200lbs stone and have to do something about it. In my past I've had a mixed history of semi-disordered eating (bingeing particularly) but had success in my early twenties with a very restrictive diet (<1100cals a day plus at least 3 gym sessions a week and a physically demanding job) which got me down to about 140 which I would like to be again. I realise the crazy restriction isn't feasible anymore so intend to go slower, but tips to retain momentum would be hugely appreciated.

So, uh, yeah... sorry - rambling!

I guess what I am asking is: how do you get over the mental hurdles?

H&B

Replies

  • neldabg
    neldabg Posts: 1,452 Member
    A morning session of my choice of yoga, tai chi, or some other form of stretching/meditation really sets me up for success. The night before, I select a video from YouTube with an appropriate time and theme depending on my schedule. For example, I once procrastinated on assignments and really needed to get things done the next day, so I searched "discipline yoga" on YouTube, and used a video from YogaWithAdriene for the next morning.
    When I begin my day with the right mindset, I am more able to make better choices with food and exercise.
    I've never had depression, but I have a friend with depression who gets through particularly tough times by having long talks with closer friends. Maybe you could also try that?
    Also, since some form of an eating disorder was a part of your past and you're still working on your mental state, consider setting up a plan to prevent possible triggers that might make you return to disorded behavior.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    I hope you are continuing to work with your doctors for both your mental and physical health and make sure that whatever changes you do implement you get their approval for first.

    I would start with a small, attainable goals. As you (may) know from reading, weight loss is mostly nutrition and exercise is for health. Getting comfortable with regularly logging all your food is usually where people start with nutrition. Use MFP to determine how many calories to eat and chose a reasonable starting goal (0.5-2 lbs a week) after you get comfortable with logging. A food scale helps to accurately log and measure your food.

    As for exercise, I started with just walking- about 15 minutes a day. I was shocked at even how much better I felt with just increasing my overall activity- both mentally and physically. I could take a few minutes a day to clear my mind, listen to some music, and enjoy being outdoors. I gradually increased by activity length as I wanted to do more and more.

    A lot of this is about finding what you like and want to do. Over time, your goals may shift and change- that's fine. It is growth and progress. I also track my progress beyond the scale- photos, measurements, etc. Accomplishing small goals made me feel like I was on track- and improved my mood and attitude considerably.
  • rdevol
    rdevol Posts: 278 Member
    First of all, kudos to you for having the courage to reach out and tell your story - I'm sure it wasn't an easy thing to put yourself out there and be so candid about your situation. I'm not sure that I have a lot of advice to give, as I find I struggle with some of the same issues as you mentioned. I'm about the same weight and am extremely out of shape, so I can relate to that.

    You've come to a great place for support. MFP is a very supportive group of people with a wealth of knowledge and experience. My best advice is to start out setting small goals for yourself - maybe to lose 5 lbs, or take a walk four times a week. Also, planning ahead on what you will eat each day or week is very helpful. The idea of morning meditation is also great, or perhaps do some journaling. Just take it one day at a time, and don't give up when you have a setback.

    I wish you the very best of luck!
  • annbutler619
    annbutler619 Posts: 13 Member
    Just posting your desire to reach out is huge. Feel encouraged to continue this path of healing your mind and body.
    All the best to you!
  • jgnatca
    jgnatca Posts: 14,464 Member
    This guy inspires me every time.

    https://youtu.be/bIXOo8D9Qsc

    I understand the depression is clinical and that it was not any failure on your part that confined you to your bed.

    Baby steps work.

    Find foods that you love. Find a movement program that you love. Record successes no matter how small.
  • Hopeandbees
    Hopeandbees Posts: 2 Member
    I had completely forgotten about that video! The dude is an inspiration

    Thank you to everyone for your compassion and advice, it has already made such a difference to me xx
  • jennybearlv
    jennybearlv Posts: 1,519 Member
    Taking my crazy pills daily is a good foundation. After that I focus on getting out of bed, first victory of the day! Then I have a to do list which includes my exercise and my housework. I do a thing or two on the list, then goof off and make some tea, do a little more, repeat. I rarely make it all the way through my list, but I'm a work in progress. That consistency seems to keep me pretty level and feeling okay.
  • agbmom556
    agbmom556 Posts: 694 Member
    WOW...Arthurs video is awesome. :)
    @Hopeandbees - hang in there. Everyone has good and bad days. For me, I figured out I need mini goals. Once I accomplish one thing then I go on to another. Then I write down what I accomplished in my planner. There are days that I feel like I have not done much and I go back through my planner and look to see how far I have accomplished. It keeps me from feeling down. :)
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