Exercise with Cerebral Palsy: mental health

How your emotional and mental resilience affects how you workout

2:04 pm 0

photo of a mountain among clouds and clear blue sky

As an able bodied person with a physical yet also somewhat invisible disability. It's hard for others to understand what goes through our mind before we attempt to do or commit to something. This is things like thinking and strategising around our environment. (Is that jump too high, I think the gravel on this path is too uneven for my balance ect.) but with that, comes a chance to problem solve, think innovatively and think of other routes... pretty much turning the can't into can.

The past few months have tested how we deal and manage uncertain situations, we are forced to find the positives with the negatives, and sometimes we can't help but dwell on the negatives even when there are positives to outweigh. There are days when the negative will get under our skin. Why is that? and how why does that affect the way i exercise or workout?

Personally, i think negativity is a red flag alert for us that points out "flaws" and insecurities at times. When we get acknowledged and congratulated all is well and good in our world. However, when we fail or do something wrong or when things don't go the way we pictured or planned, for the moment, we feel down, disappointed, annoyed. *insert more negative words here*

In turn, i believe that whatever we feel and are thinking can affect the way we make our next move, it could either make us workout in an angry mindset because we're replaying that disappointing moments in our head over and over and before we know it we're losing concentration and the end of your workout is done and your left feeling even more disappointed.

A lot of us have busy lifestyles and at times it can be stressful. Some of us have our guard up, anticipating the next negative alert, waiting on the next terrible red flag thing. Or i think for some people those feelings become apparent and heightened if you're in a situation when you've had a couple of unexpected events happen.. Or in the most slim chance, when we're here now on edge because of a global pandemic and we've got added stress and anxiety so we're just like... So...now what ?

I am in my feelings A LOT, I THINK A LOT! but i also hate being stuck in the negative, so after i'm all drained thinking about "the negative" if it's possible (which in this case it is) i start to question what i'm thinking and try to think of how to be more positive. I've mentioned that exercising has been a form of release, like therapy because 8/10 times it does "fix everything" , but there have also been a times where i've been upset during a workout.

But there are some "tricks" that help train my brain to be more positive. I put things into a different perspective, and i SHIFT my thinking. This helps build on my emotional resilience and awareness when i'm in a slump.

Maybe try these strategies too to help you move through life with ease feeling a little bit more lighter when you're in a slump.

1) In the words of Queen Bey "Tell em Boy ~~(perfection)~~ Bye!"
I know that during this time, we're all handling the pandemic differently. Not everyone is trying to "Glow up" and that's fine, I think everyone's just doing their best to live so it's important, to let go of "perfection" and instead tell yourself a job well done because you're still trying your best to keep active... Skipped a workout today? didn't workout all week? this last month? Thats OK! tomorrow is a new day. Remember your sense of self and everything you've done to get you here. Also remember, nobody is perfect (including you) Human beings aren't flawless.

2) Just be patient and kind to yourself
There are so many times when i've got a workout scheduled, but i roll out of bed "not bothered" i notice this behaviour, but this pandemic taught me that the world is slowing down right now, so i can be a little more patient and kind to myself. If i'm unmotivated, i do things which i know will help me put me in the mood like, watch other workout videos, meditate, listen to good music, change into my active wear, do chores, watch a motivational video! 3-4 hours later "I'm ready to workout" or "i'm ready for that walk" Lets go! Your mind and your body knows when you need to actually rest, so it's important to listen to that too.

3) press pause for a bit and be patient (yes patience is always key - especially to yourself)...
On that note, Don't be too hard on yourself, go easy! There could be some weeks when you're on a roll working out 5/6ish times a week where there's some weeks you only work out 3 times that week. Maybe your body is telling you to rest/ Take a break. It's also good to take a break If you feel that negativity coming around. For example, if you're stuck completing a task, someone said something you you took personally, you're struggling to finish a circuit take five deep breaths, go for a short walk, listen to your favourite good tune or lie down a a bit to focus on something else. What helps is i tell myself something along the lines of, "What i'm feeling now is temporary, clear your head for a sec before you come back and try again, think of something positive."When that doesn't work, i message a friend and tell them about my feelings.. and then a few minutes later my mood shifts to calmness because i've cleared out my negative feelings out of my system. This helps me think carefully and come back with a calmer mindset with clarity rather than react out of frustration. None-the-less i'm continuing where i've left off. You know "You don't have to go fast, you just have to go." If it's about me not being able to do an exercise then i do my research, come back try again and say "what can i do to modify this?"

Disclaimer: I'm not an expert or have a degree in psychology, but i go though it emotionally sometimes and shifting perspective always helps where it is possible.. so all of this is just based on personal experiences.

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The N.E.D mindset

2:43 pm 0

Have you met N.E.D?
I met NED when i was five years old, and i've been telling myself this mantra ever since. When you feel like you're about to fall, say this to yourself.

Read on to learn about the benefits of NED and how it can help you progress you through your journey, like it's helped me.

Let me break it down further,

Never give up (focus and persistence)
Encourage others (Kindness and shared learning)
Do your best (Diligence and Excellence)

N
I'm all for positive affirmations and cheesy quotes, and actually believe that some of them can get you through. Especially when its during times like these when we're stuck in iso and we feel defeated. We have to remember to take it easy on ourselves. When we feel like giving up, think back to when you hung in there and pushed through, but also remember it's okay to take breaks when you need, or that there's nothing wrong about taking three steps forward, two steps back. Through personal experience, My Fitness journey has gone through a lot of that - giving up, trying again, feeling defeated, slowly trying again.., and i always acknowledge it, even if i never write or post about it, the simple common affirmation of "never give up" has transformed the way i see myself. When i fell off (my fitness journey) 3 or 4 times in the last 2 years.. i knew i would one day have the courage to get back. I just had to re-adjust my life and find what was holding me back. There were times when i actually found it, but did nothing and ignored it.. but i still kept telling myself "Don't give up, tomorrow try again." - it was all a mental game!! It's like when you remember how good something tastes or feels, you're determined to buy/taste that meal again. Until February this year again, "Never give up" finally struck the chord i was looking to get back on track!. I can't remember when that exact moment was, but i kept telling myself "never give up" over and over.. until it got me somewhere again. I know i'll have moments again, but for now, i'm glad i've found motivation for my health again.

E
It is important to encourage others while you're on your own fitness journey. It can honestly make you feel good knowing that you've found a common ground with someone going through a similar journey as you. If they've achieved a goal you're looking to get to, then the fact that others have achieved it and got there, shows that it's attainable and possible for you too. :) I think that when you encourage others, you're also encouraging yourself to stay kind and positive. We are our own inner critic, (I'm guilty) so if you struggle with this, maybe encouraging others may help. The great thing about social media is that there are so many communities you can be a part of and friends you can make online which can help encourage you to stay motivated as others share their journeys.

D
Something that i apply to pretty much all aspects in my life. When you do your best, that's one step closer to your goals. Remember your best doesn't always have to be 100% either, On some days you may find your best for that day is 50%. Don't be too hard on yourself if you didn't get through everything on your to-do list or complete a full half hour workout like you planned. Acknowledge, that you've done your best and that tomorrow is a new day!

In that being said, when you're in the zone and know you're capable and have it in you to achieve 100% but if something is trying to bring you down then take a break if you can't push through. To achieve my best, i usually focus on what i can do, rather than what i can't do and then i try to go back to the "cant's" later. For example, i used to be able to do 10+ push ups in a row.. i stopped exercising for months, so when i tried to do 10 pushups in a row as a minimum attempt, i could only reach 5. every day i went back to do push ups and for awhile my max was still 5. I was getting frustrated and remembered that before, i was doing exercises to help reach that goal of at least 10 push ups. I remembered practicing planks and further strengthening my arms and core helped. a few more weeks later i was back to being able to do 10 pushups again like i used to. i just had to keep at it and have plenty of patience with myself.

Everyone's personal best is not the same. Be patient with yourself and keep with progress until you see the results you want in all aspects in this journey: physically and mentally.