WorkOut
by John-Aaron

Your Body and the "Blues"
Working-it-out through seasonal depression and chronic fatigue

It's the season where the nights seem longer as the skies begin casting a cloudy, gray shadow over most of our days, resulting in seasonal changes that may affect many people in different ways. One of the most common is depression. The other, although not limited to the changes of the season, is chronic fatigue syndrome. At one point or another we've all felt lethargic or down in the dumps. It feels too bad to exercise, so we opt to skip a work-out. Well, one missed appointment is no crime. However, too often that first absence leads to another...and another, and another. Before long, we've quit exercising completely and the result can leave us feeling miserably racked with guilt and low self-esteem.

One way to seriously combat feeling the blues is to prevent its cycle from ever fully running its course. Start by knowing your shortcomings, preparing for the obstacles that are most likely to trigger your depression, and to be keenly aware of the symptoms and effects depression has on you physically.

To those with depression, exercise itself can be thought of as just another burden. However, recent studies have shown that elevated levels of endorphins (the body's own natural painkillers) in the bloodstream after exercise have the capacity to elevate mood and dramatically improve how you feel. If you do something that isn't so healthy, don't let those bad feelings start piling up. Just let it go, and get back to building your healthy habits.

Looking at exercise as just another problem won't help either. Eating, showering, and brushing your teeth are all tasks we perform without question because they are part of our daily self-care regimen. Likewise, fitness should be viewed as simply another important part of your self-care routine.

No one says that you have to face depression alone. Involve the care and support of those people closest to you. A spouse's support can be very important. Or find a friend who is willing to work out with you. You can help each other stay motivated, since both of you will rarely be feeling down on the same day. If you can't seem to get the support you need, then be sure to tell your instructor, personal trainer, or even the staff at your gym what is happening so at least he or she can be a bit more attentive to your needs.

In most cases where you feel down, isolation only allows you to feel worse. When you seclude yourself from friends, activities, and social outings, you usually have nothing left to focus on but your feelings of depression. Actively seeking hobbies, and activities with others, can help to combat the feelings of depression and may even give you a new perspective on your situation.

However, if you are constantly struggling against an emotional barrier, seek the help of a qualified counselor. Sometimes making behavioral changes is not enough to produce lasting change. Be brave enough to deal with the true causes of your depression. When the real issues are rooted deeply in the past, they require attention before you can expect to feel any control. And this sometimes requires the aid of a professional.

Finally, let's discuss chronic fatigue syndrome, which can commonly be mistaken for depression. However, it is more than a feeling of lethargy or hopelessness. For those who suffer from this mysterious syndrome, it can be a constant battle to simply get out of bed in the morning.

Symptoms of chronic fatigue syndrome include unexplained fatigue lasting 30 days or more; flu-like symptoms such as sore throat, generalized muscle pains, headaches, and swollen lymph nodes; difficulty concentrating; and sensitivity to bright light. Currently there is no complete understanding as to what activates CFS. Likewise there is no cure. For some people, it simply goes away, while others may be debilitated by it for years. Because the cause is largely unexplainable, treatment for CFS focuses primarily on relieving symptoms.

Like those suffering from depression, many people with CFS claim that they are too tired to exercise. In research studies, however, measurements of strength, exercise capacity, and muscle function suggests that CFS patients are not much weaker than the controls (people without CFS). This suggests that their capacity to exercise is greater than they may perceive.

Dr. Neil Gordon, author of Chronic Fatigue: Your Complete Exercise Guide, views exercise as a form of medication and an integral part of rehabilitation from CFS. Exercise programs for people with CFS are not much different than any other comprehensive training program, with cardiovascular, strength, and range-of-motion training. However, CFS patients need to pace themselves, allowing time to build their strength and adapt to the increased demands of exercise. And, as with any other physical condition, CFS patients should consult with their doctor before beginning an exercise program.

People suffering with depression or CFS feel limited by their condition from enjoying the benefits of an active life. But that doesn't have to be the case. As anyone who exercises will tell you, expending energy brings about increased energy in return. The same may hold true for individuals who are plagued by the unexplained symptoms of depression and chronic fatigue syndrome. So, when faced with the onset of the "blues", seek the help of friends, family, or a professional. Above all, be good to yourself and don't neglect exercise.

John-Aaron is a nationally certified personal trainer, member of the International Assoc. of Fitness Professionals, and owner of Houston's Muscle Mechanics, a personal fitness training and nutritional guidance facility. He can be reached at Musclemech@aol.com.