Have you ever had those tough times when everything seems to be happening simultaneously? You’re moving house, your kids need attention, your job is changing, or your community commitments need you right now. It feels like all you can manage is to put one foot in front of the other. In these times, it can feel like taking care of ourselves goes to the wayside, especially our active movements that feed our self-worth, wellness, and happiness.
Previously we looked at how being active helps release endorphins in the brain that help us feel good.
“Every time you move your muscles, we are giving ourselves an intravenous dose of hope” – Kelly McGonigal, PhD.
When our world is tipped upside down, we can feel an unsettling absence of hope. Still, the good news is that science has proved that whenever we move our muscles (anywhere in your body), we produce ‘hope molecules’. During movement, proteins called Myokines are released into our bloodstream, passing through the blood-brain barrier to change the brain’s structure. This has an antidepressant effect that makes us more resilient to stress and trauma. In times of great change and upheaval, there’s never been a more important time to keep your movements going.
When you lay there in bed after your mind ticked over half the night and wish you had an off switch to the chaos, kick yourself out of bed and get moving! Increasing the intensity of the movement will increase the number of hope molecules released into the bloodstream. However, start simple and take yourself for a walk. Opening our eyes to the beauty around us as we stroll, remembering that in moments of stillness, miracles can occur. Maybe that miracle comes in the form of ‘Hope molecules’ surging through your body.
Exercise can have a protective effect on our mental health, which means we can use it as a tool to manage our depression and anxiety before they become too overwhelming if you are struggling to find the motivation or time in your chaos to get your body moving.
Or perhaps you are feeling overwhelming sadness, anxiety or low moods. I have formulated a small list of things you can start with that don’t need to take up more than 15 minutes of your day.
The gentle guide to releasing your own personal ‘Hope’:
- Yin yoga stretches and breathwork (YouTube is a great resource). Take time to breathe through your movements and work on releasing the stress that has built up in your muscles.
- Walking to the end of your street and back or around your block. Take your dog or call a friend who may want to join.
- Skipping with a rope (not recommended for anyone with knee or ankle injuries). Is a quick and easy way to get your heart rate going, ensuring you warm up your body first with light yoga movements.
- Using weights, even just a small hand-held set. Perhaps find somewhere peaceful to sit, surrounded by things that bring you joy.
- Swimming in a natural body of water. You can submerge yourself and connect with nature. Letting the water wash your worries away in the process.
- Cleaning your house or mowing your lawn may have a calming effect on your mind due to setting things in order. I know it works for me!
Is it really worth the effort? You probably heard about the high that runners get. This is because endorphins, serotonin and dopamine contribute to the post-workout high. Likely, you are already aware of the benefits of exercise for your overall health and how it can promote better sleeping. Now you know the power of the hope molecules. Is this still not enough to motivate you?
Studies have revealed that exercise positively benefits the body beyond just the rush of feel-good chemicals. Exercise can actually have a more long-term impact on depression than medication! It was indicated in these studies that specific levels of exercise can alleviate depression as much as or more than antidepressants. However, still, be sure to discuss this with your healthcare provider and make sure you are making the right decisions based on all the information you are given.
Even though we know we feel good after the fact, getting ourselves into the groove to exercise or move can still be hard.
I have learnt to tell the difference between knowing how something will make me feel, compared to how I currently feel. The motivation will come and go, so try setting yourself short-term, mid-term and long-term goals. And perhaps keep a journal of your journey, which you can later reflect on and reflect on how far you have come. Make sure to congratulate yourself often and turn that negative loop of thoughts into self-love.
Best wishes for your journey, from my heart to yours! Remember you are not alone, and the tough times will also eb and flow, soon enough leaving you feeling hopeful and inspired again.
Leila Verban, Our Expert
Leila Verban is a creative writer and a qualified Yoga teacher who is the sole owner of Earth Side Yoga. Situated at the base of the Eungella Range, she continues to evolve her practice and refine her skills to incorporate counselling, meditation, energy healing and positive manifestation.
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
