Top tips for running with a pram

 For parents of young children, one of the hardest parts of returning to regular exercise is fitting it in to a busy schedule. Completing exercise when your children can be present can make training more achievable and consistent. Pram running is a popular activity for both mums and dads.

Whether you’re just wanting to incorporate some higher intensity intervals into your walks or you’re training for a marathon, here are some tips to get you rolling:

WHAT TO LOOK FOR IN A RUNNING PRAM:

To protect your precious cargo as well as yourself, its recommended to use a stroller that has been designed for running.

Key features include a five-point harness for the child, a fixed front wheel option, a hand operated brake, 3 wheels with inflatable tyres, rear suspension and a wrist strap. An adjustable handlebar is also an excellent feature, as is a deep sun canopy and reclining seat. Depending on your needs, other options include double capacity and ability to connect to a bicycle.

They can be a little bulkier than an everyday pram, so it’s also a good idea to ensure it fits in your car!

WHEN CAN YOU START?

It’s important to wait until baby is 6-9 months old with good head and neck control before commencing. This is to protect the baby’s spine, neck and brain. Your stroller’s manufacturer guidelines can guide you further and may also have a height recommendation.

When returning to running postpartum its also essential to ensure you are ready and begin slowly with walk/run intervals.

DON’T COMPARE YOUR PACE!

A running stroller can add an extra 25kg of resistance before a child even gets in! Stroller running may be 5-8% more demanding in terms of energy cost on a flat surface, and 3 times more when running uphill. It is completely normal for stroller runs to be slower!

Rather than using pace to monitor your intensity, rate of perceived exertion (RPE) can be more useful. If you are going for an easy run, you might aim for a 4/10 effort, whereas a tempo run might be 7/10. You can also think of your pram runs as more demanding in terms of mileage, for example a 5km pram run might compare to a 5.5km effort.

TECHNIQUE TIPS:

1. Try to run as naturally as you can! Shorter and more rapid strides can increase power, help avoid over striding and clipping the pram with your knee or foot.

2. Set the handlebar so your arms are in a relaxed position, with more than a 90-degree elbow bend, but not fully extended. Keep the pram close to you and avoid spreading your arms too wide.

3. Fix the front wheel to avoid speed wobbles. Turn the pram by applying downward pressure with your opposite hand, eg: push down with left hand to turn right. For tighter turns you many need to push down with both hands to lift the front wheel off the ground.

4. There are 3 main pushing methods: double hand, single hand and push/chase. The double hand method is recommended when beginning. The push/chase method (alternating between double hand then running behind stroller independently) may be useful around a running track, however, is not advised in an uncontrolled environment, and definitely not downhill.

5. When running uphill keep strides short and frequent, stand tall and try to avoid bending forward at the hips. Remember, it’s ok to walk if needed!

6. When running downhill, care is needed to ensure the stroller doesn’t run away. Use a double hand grip with a wrist strap, try to remain more upright and not extend arms fully. Landing slightly more onto your heel and bending the knees can help with braking. Ensure you’re in control at all times.

SUPPLEMENT WITH STRENGTH TRAINING

Pram running is a kind of resistance training in itself. That said, additional strength training incorporating leg, hip, core, and upper body exercises can improve both stroller and non-stroller running performance. Mobility exercises may also assist due to changes in form, such as reduced thoracic rotation.

Once you and the pram are sorted, all that’s left is to keep the child entertained – that’s a whole separate blog article! Good luck!

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Exercise and Breaking Unhealthy Habits

 Whether it’s brushing our teeth, having our coffee every morning or checking the news each lunchtime, we’re all undeniably creatures of habit. Habits, those regular activities we do in the same context (e.g., time, place, company, etc) without much thought, are our brain’s way of making our regular activities efficient. While most of our habits are innocuous or helpful, some can become problematic. This is especially the case for habits that are inflexible and hard to break.

THE CYCLE OF UNHEALTHY HABITS

Many of our unhealthy habits are created when we repeatedly engage in a behaviour to relieve stress. For instance, some people may reach for a drink after a stressful day at work because they think it might help them relax. Others seek comfort in their favourite fast food. Because these behaviours can provide temporary relief from stress, they’re often repeated the next time we feel stressed, and eventually can turn into habits.

Unfortunately, some of these behaviours (such as drinking, unhealthy eating, excessive screen time) can contribute to changes in the brain that reduce behavioural flexibility, that is, our ability to change our way of responding to suit new situations or new goals. For example, someone may form a habit of getting a burger, fries, and lollies every day after work. This type of diet has been shown to result in changes in brain structure and functioning that are associated with mental rigidity and inflexible behaviours, and thereby, the development of compulsive overeating.

So aside from their negative impacts on physical health, many unhealthy habits can further impair our brain’s capacity to adapt and modify unhelpful behaviours once they no longer meet our goals. In other words, while habits might have started as behaviours that we engaged in to meet certain goals (e.g. stress relief), unhealthy habits can create a self-serving cycle where the more we engage in them, the harder it is to break away from them.

Another way that unhealthy habits can promote inflexible behaviours is through negatively impacting protective (flexibility-promoting) lifestyle activities. Lifestyle activities such as regular physical activity, quality sleep, and a healthy diet can boost brain health and mental flexibility. However, unhealthy habits like regular alcohol and other drug use have a negative impact on sleep, and excessive screen time increases sedentary time and decreases physical activity. Similarly, an unhealthy diet takes us away from foods that boost brain and mental health and may disrupt sleep.

Finally, while many unhealthy habits form through an attempt to reduce stress, they can result in greater stress in the long term. This is because stress can facilitate inflexibility. When people are stressed, they often find it more difficult to keep long-term goals in mind, with the need to relieve the stress taking centre stage.

EXERCISE CAN HELP TO BREAK THE CYCLE OF UNHEALTHY HABITS

Fortunately, physical exercise can help break this cycle in multiple ways.  First, even just a single session of exercise can effectively reduce stress levels. Therefore, exercise can be used as an alternative strategy for stress relief, and with effort over time can replace unhealthy relief-seeking behaviours (e.g. alcohol, fast food, etc.). And the more we do it, the easier it gets! This is because the stress-reducing effects of exercise help us feel less stressed, which makes the pull of the burger or beer a little less and help us turn our running shoes instead of the fridge next time we have a tough day at work.

Another way that exercise can boost control over unhealthy habits is through helping to improve our ability to regulate our emotions. For instance, scientific evidence shows that engaging in regular exercise can increase our level of control over emotion-driven impulses to engage in unhealthy behaviour.

IN SUMMARY

Exercise can help promote flexibility that helps people to end the cycle of unhealthy habits and move toward healthier choices. That said, breaking unhealthy habits isn’t easy. Learning about the ways in which unhealthy habits can reduce behavioural flexibility (such as through having read this article) is an important first step toward making change. Similarly, creating and sustaining an exercise routine isn’t easy. But the benefits are many and support is available.

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Exercise and Spinal Muscular Atrophy (SMA)

 Spinal Muscular Atrophy (SMA) is a rare genetic condition affecting nerves in the spinal cord that are important for movement control, known as motor neurons. Damage to the motor neurons means signals to the muscles can’t get through properly, causing them to gradually weaken and waste away (atrophy). People affected by SMA experience difficulties with muscles throughout their bodies, including:

• those in the back, hips and shoulders – which can lead to difficulties with posture and mobility
• muscles involved in swallowing – which can lead to feeding difficulties
• muscles involved in breathing and coughing – which can make the affected person more prone to chest infections.

People with SMA may also experience muscle twitching (called fasciculations).

There are many types of SMA, and symptoms vary from one person to the next. SMA does not affect an individuals’ intellectual function. To help ensure people with SMA can maintain good health and to minimise disability related to their condition, they need ongoing support from healthcare professionals such as Accredited Exercise Physiologists (AEPs).

WHY IS EXERCISE IMPORTANT FOR PEOPLE WITH SMA?

Because SMA involves progressive muscle weakening, maintaining muscle strength for as long as possible is a key aspect of management. Exercise is the mainstay of keeping muscles healthy. For children and adults with SMA, exercise can help to slow decline in muscle function, improve physical and mental wellbeing, and enhance quality of life.

While there is limited research into exercise for people with SMA, recent studies generally suggest it is safe and beneficial. For example, one study in which five people with SMA type II completed 12 weeks of supervised arm cycling found the participants significantly improved their active cycling distance and duration.

Another study of nine children with SMA found that a 12-week supervised, home-based, resistance exercise training program was safe and well tolerated. More research will throw light onto how people with SMA respond to exercise and aid the development of exercise guidelines for this condition.

WHAT TYPE OF EXERICES IS BEST?

SMA affects everyone differently. For example, some people will experience more difficulties with breathing, while others will have challenges with posture, muscle tone, or mobility. A professional with expertise in prescribing exercise for people with specific health conditions – like an AEP – can tailor a program to suit your individual needs. An exercise program for people with SMA will typically include a variety of exercises and training of support people where needed.

Resistance training

Muscle weakness is the main characteristic of SMA, and can lead to problems with co-ordination, motor skill development, posture and mobility. Resistance exercises help to build or maintain muscle strength and endurance and thereby improve function. It’s important to note that exercise cannot reverse the damage caused by SMA, but it can help to optimise and maintain muscle function.

Aerobic exercise

Regular aerobic activities, such as walking, cycling (including arm cycling and recumbent cycling), swimming, dancing, boxing or rowing, helps to keep the heart, lungs and circulation functioning at their best. It can assist with healthy weight maintenance, and also activates release of the ‘feel good’ hormones that support a positive mood.

Stretching

People with SMA can be at risk of developing muscle shortening and joint stiffness. Stretching exercises can help to maintain flexibility and reduce the risk of contractures.

Breathing exercises

These can help to improve or maintain the strength of muscles involved in breathing and coughing.

TRAINING SUPPORT PEOPLE

Some people with SMA, especially infants and children, will need support to exercise. Children, for example, will need help from parents and/or carers to complete exercises that help with the development of motor skills. Adults with physical disability may need support to access community exercise facilities or to exercise safely at home. Increasing the capacity of caregivers helps ensure individuals with SMA can achieve their health goals with reduced reliance on support from healthcare professionals.

GUIDANCE FROM AN ACCREDITED EXERCISE PHYSIOLOGIST

People living with SMA have complex and varied needs, so it’s important to get guidance from an Accredited Exercise Physiologist before starting an exercise program.

For example, people with SMA can fatigue more quickly during exercise than those without the condition, so they may need a modified program. Muscle weakness may increase the risk of falls or injuries, so caution is needed with activities that require a high level of balance or co-ordination.

Some people with SMA need modified equipment, such as adaptive bicycles that allow you to pedal with your hands instead of your legs.

An Accredited Exercise Physiologist will consider all these factors in their assessment and planning. Your AEP will create a customised program that considers your (or your child’s) function, goals and activity preferences. Safety is a key consideration, and your program will be updated to adapt to any changing needs. Your AEP can also train carers and support people to help exercise become an enjoyable part of your (or your child’s) everyday routine.

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Treatments for Diabetes

 

Why is type 2 diabetes treatment important?

Type 2 diabetes is a disease where the level of glucose (also called blood sugar) in a person’s bloodstream becomes too high (hyperglycemia).1,2 Glucose is the source of the body’s energy, but it is not produced by the body, so people must consume it through foods and drinks. The pancreas, an organ located near the stomach, produces a hormone called insulin and releases it into the bloodstream. Insulin moves glucose from the blood into the body's cells to fuel them with energy.

People with type 2 diabetes can have high glucose for two different reasons. In some people with type 2 diabetes, the pancreas does not naturally make enough insulin to process the amount of glucose they consume. In other people with type 2 diabetes, the pancreas produces insulin that does not work well enough to transfer the glucose from blood into the cells (insulin resistance). Healthcare providers diagnose type 2 diabetes using various blood tests to measure the level of glucose in a person’s blood, as well as asking the person about any symptoms that may be related to the disease.

If type 2 diabetes is not treated, it leads to a buildup of glucose in a person’s bloodstream over time that can cause serious health problems related to the heart, kidneys, eyes, and nervous system. However, the risks of developing these kinds of health problems can be lowered if your type 2 diabetes is managed well. The primary goal of type 2 diabetes management is to keep the level of glucose in your bloodstream to a target set by your physician to help prevent complications.1

How is type 2 diabetes treated?

Lifestyle Management

Some people who have been diagnosed with type 2 diabetes can manage their disease through lifestyle management. This involves maintaining a healthy diet and getting regular physical exercise, which helps to lower blood sugar levels and help the body use insulin more effectively.4

Medication

People who cannot control their type 2 diabetes with lifestyle management alone may need to take one or more diabetes medications as well. Fortunately, there is a wide range of drug treatment options available to manage type 2 diabetes. However, it may take some time for you and your healthcare providers to find the best treatment, or combination of treatments, for controlling your blood sugar and reducing your risk of developing health problems related to type 2 diabetes.

Drugs that Increase the Effects of Insulin - this category of type 2 diabetes drugs increases a person’s insulin sensitivity through various actions, which reduces the amount of insulin needed to transform glucose into energy:5

• Biguanides
• Alpha glucosidase inhibitors
• Thiazolidinediones (TZDs)

Insulin Secretagogues - this category of type 2 diabetes medication directly stimulates release of insulin from the pancreas:

• Sulfonylureas
• Meglitinide derivatives

Incretin-Based Drugs - this category of type 2 diabetes drugs works on various parts of the incretin system to increase the effects of incretin, ultimately reducing blood glucose levels:

• Dipeptidyl peptidase 4 inhibitors (DPP-4 inhibitors)
• Glucagonlike peptide-1 agonists (GLP-1 agonists)

Drugs that Block Glucose Reuptake - this class of drugs help to lower blood sugar by preventing the kidneys from reabsorbing glucose into the body:

• Selective sodium-glucose transporter 2 (SGLT2) inhibitors

Amylin Analogs - This class of injectable medicines for type 2 diabetes work by making food move more slowly through the stomach and also curb appetite:

• Amylin analogs

Others - less common treatment options that are available as possible treatment options

• Bile acid sequestrant - This category of medication reduces the amount of glucose produced by the liver, which helps to lower blood sugar.
• Dopamine agonist - This medication class lowers blood glucose levels by increasing dopamine receptor activity in the brain:

Combination treatments - This treatment class for type 2 diabetes contain two different types of diabetes medications in a single dose to decrease the number of medications taken and in turn, help improve adherence:

Insulin -To control their blood sugar levels, some people may need to take insulin in addition to other types of diabetes medications and lifestyle management. There are several different types of insulin:6

• Rapid acting insulins
• Short-acting insulins
• Intermediate-acting insulins
• Long-acting insulins
• Ultra long-acting insulins
• Premixed insulin products, which combine different types of insulin in a single injection

A key part of managing your type 2 diabetes is making sure you take all your prescribed medications regularly and on time, so that they can work as effectively as possible. It is important to let your healthcare provider know about any side effects your medications cause, and you should never stop taking a medication without talking with your healthcare provider first.

What are complementary and alternative therapies for type 2 diabetes?

Some people with type 2 diabetes may choose to try complementary and alternative therapies to help with the symptoms of type 2 diabetes and/or the other health problems it can cause. These kinds of therapies should only be used in addition to—not instead of—lifestyle management and any prescribed medicines or treatments. Be cautious about any complementary or alternative therapy that claims to “cure” diabetes, because there is no scientific evidence that any of them can do so. Complementary and alternative medicines have often not been tested for effectiveness and their claims are not regulated by the FDA in the same way that drugs are, so there is not a lot of research about their value in helping manage diabetes. If you have type 2 diabetes and are thinking about trying any kind of complementary or alternative therapy, be sure to consult with your healthcare provider for advice about side effects and how to use them in a way that does not interact with your other medications.

Some of the complementary and alternative therapies that are used by patients with type 2 diabetes include:

• Meditation
• Movement therapy
• Massage therapy
• Acupuncture
• Chiropractic therapy

What are natural remedies for type 2 diabetes?

Natural remedies are a type of complementary and alternative therapy that includes herbal, plant-based, or dietary supplements. There is growing evidence to suggest that some natural remedies may be linked to improved blood sugar control and other types of benefits for people with type 2 diabetes,5 but further research is needed to better understand the effects of natural remedies. It is very important to talk with your healthcare provider if you are thinking about using natural remedies, herbs, vitamins, or supplements of any kind. Some natural remedies can interact with your prescribed diabetes medications in ways that can make the medications less effective, and can even cause dangerous side effects and serious health problems.
Some of the natural remedies used by people with type 2 diabetes are:

• Alpha-lipoic acid
• Beta-glucan
• Berberine
• Chromium
• Ginseng
• Gurmar
• Magnesium
• Cinnamon
• Garlic
• Flaxseed
• Calcium and Vitamin D
• Green tea and alma
• Glucomannan
• Guar gum

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Could You Be Misdiagnosed With Type 2 Diabetes?

Many people believe there are only 2 types of diabetes, most notably type 1 diabetes (T1D) and type 2 diabetes (T2D). However, diabetes is actually a spectrum. Other forms of diabetes don't fit into either of the 2 common categories. That means some people are diagnosed with the wrong type of diabetes.

How does a misdiagnosis happen?

We know how each type of diabetes shows up in the body and what it looks like on lab work. This information, along with specific details about a person (body size, medical history, age, etc.), helps medical professionals make a diagnosis.

However, as helpful as all those guidelines are, they aren't exact. Sometimes diabetes doesn't always show up the way we expect it. For example, I've worked with several hospitalized patients with type 2 diabetes in DKA (diabetic ketoacidosis). DKA is something that happens most often in people with type 1 diabetes. 

Sometimes this led to a medical provider misdiagnosing the patients with type 1 diabetes. Some people have problems with their pancreas that causes diabetes to develop. Most of the time, these folks are misdiagnosed with type 2 diabetes when really the correct diagnosis is type 3c diabetes.1

How common are misdiagnoses?

Being wrongly diagnosed happens more than you might think. Studies show that developing type 1 diabetes after age 30 means you're more likely to be misdiagnosed with type 2 diabetes.2  

Another form of diabetes, latent autoimmune diabetes in adulthood (LADA), is considered a slower-developing type 1 diabetes. Because of the slow changes, it may look more like type 2 diabetes to providers. Researchers estimate that up to 15 percent of people with type 2 diabetes actually have LADA. Type 3c is even more challenging, with studies showing many people end up with a type 2 diabetes diagnosis instead.3,4

What are the types of diabetes?

There are many other forms of diabetes. Here are just a few outside of the type 1 diabetes and type 2 diabetes categories:

• Type 3 diabetes
• Type 3c diabetes
• Gestational diabetes
• Latent autoimmune diabetes in adulthood (LADA)
• Maturity-onset diabetes of the young (MODY)

Why does the proper diabetes diagnosis matter?

The wrong diagnosis can lead to delays in medical care and higher risks for diabetes complications.2,4 

In my experience as a CDCES, I've also seen patients experience delays in care because of the stigmas around type 2 diabetes. I observe that people with type 2 diabetes are wrongly considered "non-compliant" by medical professionals, thus further delaying their care.

I believe some of this relates to the incorrect stigma that "type 2 diabetes is your fault." Also, I see some bias against those with type 2 diabetes by health insurance companies. Unfortunately, diabetes technologies such as insulin pumps or continuous glucose monitors can be harder to get covered with a type 2 diabetes diagnosis. Getting the correct diagnosis may give you better access to these helpful tools.

What can you do to ensure you're correctly diagnosed?

Lab work and referrals to medical specialists (like an endocrinologist) can help you explore your type 2 diabetes diagnosis. If you've struggled with your blood sugar levels or needed insulin within 3 years of diagnosis, you may be more likely to have a different form of diabetes. Experiencing chronic pancreatitis or other pancreas issues could point to a different form of diabetes.2,3,4

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We’re Saying the Same Thing, but Using Different Words: Insulin

 Have you ever been to a medical appointment and felt like your healthcare team was speaking a whole different language? If so, you're not alone. There are so many medical terms used to describe everything from diagnoses to medications.

I thought I'd provide a guide to bring together "layman's" terms and medical jargon into one neat package. Below, you will find medical terms that are most associated with insulin treatment as it related to type 2 diabetes care.1

Complicated words associated with insulin injection

Prandial: The timing that coordinates with meals. Prandial is usually used to describe the timing for blood sugar checks or insulin doses.

Injection rotation*: Changing your insulin injection sites to different areas of your body with each dose. Injection rotation is essential as it helps insulin absorb well and lowers lipodystrophy risk.
Other terms used to describe injection rotation include:

• Site rotation
• Changing sites
• Moving injection sites
• Shot rotation
• Injection pattern

*Some folks can misinterpret what rotation means. Rotation does NOT mean you rotate your needle once it's in your skin.

Lipodystrophy: Skin changes that happen at insulin injection sites. Skin changes can include excess fat tissue building up under the skin or fat tissue shrinking away from under the skin.
Additional terms used to describe lipodystrophy include:

• Scar tissue
• Fat lip
• "Lipo"
• Skin dimple
• Skin divot

Prime: A technique used to fill an insulin pen needle full of insulin before injection. The prime approach also checks that the pen needle is in working order before your injection. Prime can be called need check, fill, or prep.

Terms associated with insulin dosing

Basal/Bolus: A way to describe an insulin dosing pattern that most closely matches your body's natural patterns. This can also be called multiple-daily injections (MDI).

Basal: A way to describe insulin that replaces your body's 24-hour insulin needs. Basal insulin is delivered continuously from an insulin pump, or with 1-2 injections a day.
Other descriptions for basal are:

• Ultra-long-acting insulin
• Long-acting insulin
• Once-a-day insulin
• "Night-time" insulin

Food bolus: A way to describe how insulin is used to replace your body's needs at meals. Bolus insulin is delivered on-demand from an insulin pump or with injections at each of your meals. 
Additional descriptions for food bolus include:

• Rapid-acting insulin or fast-acting insulin
• Meal-time insulin or food insulin
• Prandial insulin
• Regular insulin
• Insulin to carb ratio or carb ratio
• Set dose or base dose

Correction bolus: A way to describe how insulin is used to lower a high blood sugar level. Bolus insulin is delivered on-demand from an insulin pump, or with injections. 
More descriptions for correction bolus are:

• Rapid-acting insulin or fast-acting insulin
• Correction insulin
• Regular insulin
• Extra insulin dose
• Sliding scale
• Correction dose
• Insulin sensitivity factor

Insulin to carb ratio (ICR)*: The number of units of insulin that should be given for a certain amount of carbohydrate. It allows flexibility in meal sizes because insulin dosing is based on how much one eats.  An example is 1:15 or 1 unit of rapid-acting insulin for every 15 grams of carbohydrate. 
Other terms for insulin to carb ratio include:

• Meal-time insulin
• Food insulin
• Carb ratio

*ICRs can be prescribed as 1 unit per gram of carb or 1 unit per carb choice. This can make a big difference in your insulin dose, so make sure you clearly understand your prescription.

Insulin sensitivity factor (ISF): The amount of 1 unit of insulin that is expected to lower your blood sugars to a healthy range. ISF can be calculated based on how much insulin you take daily. The insulin sensitivity factor is also described as a correction factor.

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Optimistic Nihilism May Help If You're Tired of Being Depressed

 There are precious few things to be optimistic about when one is depressed, so you must be thinking I'm cuckoo. Well, allow me to explain. The way I see it, nihilism is a school of thought which believes that life is meaningless. Needless to say, that's a depressing point of view. Optimistic nihilism is, therefore, a brighter outlook than mere nihilism as it proposes that since life is meaningless, we are free to give it whatever meaning we choose.

Why Optimistic Nihilism Can Help Depression

Why does an attitude of optimistic nihilism help someone with depression? I believe there are two reasons behind this: one, depression not only makes one lose interest in goals and hobbies, but it can also make that person experience an existential crisis. Speaking from personal experience, an existential crisis occurs when you question the meaning and purpose of your life.

The duration, intensity, and recurrence of the crisis vary from person to person, but the result is typically the same: despair, depression, anxiety, and stress. This is because many of us are not living life on our own terms, or we are setting unrealistic expectations owing to social conditioning. Existential crises make depression worse, and depression worsens existential crises. This is a vicious cycle that can be broken when one rejects rigid social norms regarding what makes your existence meaningful.

Constantly Redefine Your Purpose 

To keep depression at bay, it is important to find purpose in the things that matter to you. This is where optimistic nihilism can help you. Watch the video below to get an idea of how I incorporate this philosophy in my life. 

Seeking Professional Help for Optimistic Nihilism

Optimistic nihilism seems easy to execute in theory, but in reality, it can be quite challenging. I have found myself gravitating towards full-blown nihilism at times. In fact, as recently as two days back, I was tempted to shave off my eyebrows. I was tweezing my eyebrows and suddenly got the urge to get rid of them, because everything is pointless, right? I stopped myself in the nick of time somehow.

Of course, this was a low-stakes situation, but you can imagine how it can escalate to something life-threatening. It's easy to remove the optimism from nihilism. Plus, optimistic nihilism is not a cure for depression, it's not a replacement for therapy, and it's definitely not a stand-in for psychiatric medication. If you find yourself depressed and/or suicidal, please consult a mental health professional.  

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The Depression Roller Coaster Won't Let You Enjoy the Ride

 It’s surprising how quickly depression's ups and downs can get you. It’s almost as if, you’re going along feeling pretty good and then WHAM, depression slams into you and says, “Now, now… you have chronic depression, remember? You’re not allowed to feel too good.” That’s the depression roller coaster.

The Depression Roller Coaster Gives No Advance Warning

I’ve been feeling pretty good lately so imagine my surprise and confusion when after a light, afternoon nap, I woke up feeling acutely negative and sad and I could feel the depression on me like a mound of heavy dirt. Clinically, it’s not supposed to happen that way, I suppose. It's like a roller coaster sometimes. Up one hour, down the next. But I know the darkness of depression all too well so when I’m in it, I know I’m in it.

I knew enough to be honest with my husband about it; no sense in trying to candy-coat it. He knows me too well anyway. I explained that I was confused by this sudden drop and that I’d be better off alone in my room where I hoped it would pass. He was probably hoping the same thing. Lord only knows what the poor man feels when I’m at the start of a downhill drop.

I also knew that in order to prevent this chemical spill (of the brain) from drowning me in its ooze, I had to practice my CBT (cognitive behavioral therapy).

What to Do When the Depression Roller Coaster Drops

All you can do when the major depression roller coaster plummets you to the ground is to take care of yourself and practice your cognitive behavioral therapy skills.

It was the evening already so I:

• Took a calming shower – stopped to appreciate how lucky I am to have hot water (gratitude)
• Got into bed under the warm covers – felt the soft flannel sheets envelope me and reminded myself that I am not drowning in ooze (positive reinforcement)
• Watched distraction television – sitcoms can work wonders if you let them (trying to focus on something other than my thoughts)

The next day, I:

• Slept in – but not too late (there is a fine line between extra rest and too much rest)
• Stayed home from work – did some work from home (which was a real challenge but I felt good after it was done)
• Ate good, wholesome foods (even though I really, REALLY wanted junk food)
• Got some exercise – walked the dog (she kept looking at me in that “you know you need it more than I do” way of hers when she senses my depression)
• Watched more television – in the fetal position (accepting the pain as a part of who I am)

I started to feel better.

Testing the Roller Coaster of Depression's Resolve

The day after that I went back to work, the depression having lifted somewhat – enough for me to at least test the ride to see if I was on my way back up. Thankfully, I was though who knows how long it will be before I hit the peak again, then sail screaming down the other side.

Regardless of how long I have battled depression, it still surprises me how it can just appear out of nowhere and knock me off my feet. It’s a few days later now and while I still don’t feel as good as I did before this roller coaster of depression began, I can at least function almost normally . . . and go on.

Tags: depression roller coaster

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Farewell Post as a 'Coping with Depression' Blogger

 

Over a year ago, you welcomed me to the Coping with Depression blog. Since then, I have had the opportunity to write specifically about postpartum depression and how it impacted my life. As I write this final post, my hope is that you've found help and encouragement through reading about my experiences with postpartum depression. 

Why I Am Grateful

I want to thank HealthyPlace for the opportunity to write, grow, and reflect through this blog. Many mothers suffer postpartum depression in silence, shame, or solitude. It should not be so. The Coping with Depression blog offers human connection through open communication, empathy, and education. HealthyPlace is where people can say, "Really? Me, too! It's nice to know I'm not the only one."

This connection happens between people of all backgrounds and beliefs because mental illness does not know ethnic, socioeconomic, or cultural boundaries. 

I also want to thank you, readers, for being here. You are the reason I wrote each month. 

Postpartum depression was not something I wanted. It's not something I always handled well. But I learned valuable lessons from it that have helped me draw closer to my husband and children. As a result of postpartum depression, I became more patient, emotionally responsive, and humble. I don't take a good relationship with my children for granted. And while I would never wish mental illness on either of my children, I know that if they were to experience it, I would be better prepared to support them. For that, I am filled with gratitude. 

Looking Forward

While I am moving on to pursue other opportunities, I will still be around to root for you and connect with you. If you are going through postpartum depression, know that you are not alone. You have an army of women who have been through it and come out stronger on the other side. Postpartum depression is not weakness or failure; it's an illness that can make you a better parent in the long run. Seek treatment, give yourself grace, and take it one day at a time. There are easier days ahead. I wish you nothing but the very best, dear friends. 

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