I participated in a physical Tabata class this week and as I struggled through the intense workout, I realized this concept could be helpful for anyone struggling with symptoms of depression. Not the physically grueling part but the 20 seconds on, 10 seconds off concept.

Tabata encourages a series of challenging movements to be done one at a time, each for 20 seconds and then a short rest for 10 seconds.  In our mind, it feels like we could do anything for 20 seconds-right?  

When struggling with a mood disorder such as depression there are moments and sometimes days that can feel overwhelming. Science tells us that if we can change our activity we can change our brain but it is so difficult for someone inside a depressive episode to push through and transition to some type of an activity that takes mental or physical energy. This is where Mental Tabata could be helpful. 20 seconds on 10 seconds off. Knowing the commitment is minimal and the time is short might benefit someone who does not feel like they could go on a 20 minute walk around the block, however, they might be able to commit to walking around the house for 20 seconds. Below I have listed eight simple 20 second activities to encourage a change in brain activity.  

These simple exercises have the potential to increase mood stimulating endorphins and change neural pathways in the brain for a more positive outlook along with increased energy, which in turn, can change the length and duration of the depressed mood.

At first it might seem grueling and difficult to begin but if put into practice as a routine, it will become easier to push through the heaviness to get started. Getting started is the hard part.  Pick an activity from the list below. Once you commit and begin that first 20 seconds you are on your way! 

Mental Tabata – 20 seconds on; 10 seconds off; 8 sets 

Pick one and repeat 8 times or try each one!

1. Walk around the house or yard 
2. Belly Breathing (diaphragmatic breathing) – inhale to a count of 3; hold for 3 and exhale for 4
3. Laugh – even if it is forced 
4. Skip (Oh come on! Yes, you can!)
5. Say or write what you are grateful for
6. Stretch those tight muscles 
7. Positive self-talk (say out loud). Say what you know is true about yourself such as, “I will get through this.” Or “I am strong.  “I want (blank).” I will (blank). “I am loved. “
8. Smile – Yes! Practicing or even faking a smile can rewire your brain and create positive pathways. 

 Enjoy your new mindset!  

Most of us have heard the phrase, mind, body spirit in one avenue or another but what does it really mean? Some may say that it means that we should give importance to or consider all three aspects in our daily lives because they all matter.   As humans, we all have a mind, a body and a spirit, therefore we should pay attention to and nurture each. This is true but there is more. Our mind, body and spirit are interconnected within our being and cannot be separated from one another. When I think of this, I visualize a venn diagram where each aspect overlaps at some point and cannot be separated without taking out a part of the others. It is not a secret to know that having a physical illness or possibly losing a physical function can lead to depression. Chronic illness can lead to chronic depression. The ways that anxiety is manifested in the body can cause gastrointestinal distress along with increased cortisol levels leading to increased heart rate and sometimes even heart disease.  

The mind is a fascinating and powerful component of ourselves.  The brain makes it possible for our mind to function but is not in itself our mind. The mind is capable of independent thought, learning new information and utilizing learned information for new experiences along with assigning meaning to experiences.  In short, the mind has more power and control over the physical body than most realize. Picture standing in line for a terrifying ride at the amusement park and as you wait you feel the anticipatory anxiety in your body. Heart rate increases, palms might get sweaty and breathing is more rapid. Your friend or family member decides they do not want to ride after all and you both decide to go a different direction. You experience immediate relief in your body as the heart rate returns to normal and there is a general sense of calm and normalcy again.  The only thing that has changed is what the mind is focusing on. It’s that powerful. The spirit, however, shows up in how we feel about ourselves, others, or a situation and presents as our affect or mood. While waiting in line for this ride and feeling anticipatory anxiety, are you pleasant, talkative and engaged or are you unusually quiet, grumpy or negative? How one is feeling and relating to others is an aspect of the spirit that has been affected by your thoughts/mind and physical symptoms experienced in the body.  

Imagine this example: You are standing in line for a coffee and there is a parent with a young child next to you.  The child is crying and irrational as the parent tries to console and occupy him in order to get through the line. The parent turns to you and says, “I am so sorry it is nap time and he is cranky.”  The toddler has a mind and spirit/mood reaction to a physical need not being met- sleep. If you find yourself feeling unusually down or anxious, the first thing to consider is to examine how you are caring for yourself physically.  Sleep, nutrition and exercise are all components to evaluate along with substance usage. The health and care of our physical body directly affects the other two components, the mind and the spirit. 

Some people benefit from professional help in the area of truly being able to evaluate themselves within these interconnected areas to determine a plan of action for feeling better. If you or a loved one struggles with difficult moods, uncomfortable anxiety, lack of motivation or symptoms of depression, please contact us today for an initial evaluation at 214 919-7177 or schedule@brightwaycounseling.com.