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1. | parent_author | heartbeatonhive |
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parent_permlink | heartbeat-on-hive-we-are-alive-tribe-curation-collection-401 |
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author | pizzabot |
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permlink | re-heartbeat-on-hive-we-are-alive-tribe-curation-collection-401-20230516t231946z |
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title | "RE: Heartbeat On Hive We Are Alive Tribe Curation Collection 401" |
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body | "@@ -35,17 +35,16 @@
ivered:%0A
-@
heartbea
@@ -54,33 +54,16 @@
hive
-%3Csub%3E(8/10)%3C/sub%3E
tipped
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ped
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meme
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eartbeatonhive %0A
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heartbeatonhive
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1. | parent_author | "" |
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parent_permlink | hive-131951 |
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author | selftheist |
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permlink | reflexion-por-que-el-ejercicio-es-bueno-para-la-depresion-reflection-why-excercise-is-good-for-depresion-spaeng |
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title | "Reflexión: ¿Por qué el ejercicio es bueno para la depresión? / Reflection: Why excercise is good for depresion? (SPA/ENG)" |
---|
body | "
![Reflection _.jpg](https://files.peakd.com/file/peakd-hive/selftheist/23xyTGsH9tfPJVVeTHeeGnE4hmZqn7Ys98pvEf3G5kHuKBsNRJ9Np2ejd2TwUgEfAyedz.jpg)
[fuente](https://pixabay.com/es/photos/chico-ni%c3%b1o-corriendo-super-hero-4302994/)
Sé lo que estás pensando querido lector. "Otro más que viene con positivismo gratuito a decirme las maravillas del ejercicio". O a lo mejor has experimentado los beneficios. En cualquier caso te pido que me des una oportunidad porque no te haría perder el tiempo si no fuese algo que yo mismo hubiese experimentado directamente.
Sucede que es muy distinto percibir las cosas desde el punto de vista del paciente o de uno mismo en este caso. Te sientas en la consulta o ves un video por internet donde te dicen todo el proceso que debería hacer del ejercicio una especie de cura para lo que estás sintiendo, pero, precisamente por tener depresión no te sientes motivado. Sientes un fuerte peso dentro del pecho que te llena de tristeza y no entiendes como algo podría arreglarse obligándote a hacer unas flexiones.
Pues finalmente he dado con la respuesta. En un post anterior sobre la depresión no me atreví a incluirlo sobre unos métodos para mejorarla porque no sabía exactamente explicar de qué manera me ayudaba, al menos de un modo que pudiera sentirse motivador para alguien con mi condición porque, honestamente, a veces me funcionaba y a veces no. Desde luego, no quería hacerle perder el tiempo al lector hablando de algo de lo que no estaba seguro, así que aquí te traigo algunas pautas:
1.- El ejercicio también es emocional y no solo físico.
Si tienes depresión te ha ocurrido. Tienes una bola de hierro fria en el pecho que se lleva toda la energía de tu cuerpo, pero hasta ahora no sabías que también tienes un músculo interno para darle pelea. Para ejercitarlo es importante hacer ejercicio físico anaeróbico. Es decir, de alta intensidad, como correr o hacer flexiones hasta que ya no te sirvan los brazos. Cuando lo hagas te darás cuenta que el ejercicio es también emocional.
Presta atención a tus sentimientos mientras lo haces. Te darás cuenta que de tu pecho tienes unas fuertes ganas de llorar, de que algo te pide que pares, pero todavía tienes poder, fuerza en tus brazos. ¿Realmente deberías detenerte? Si quisieras hacer músculo no te convendría hacerlo, porque para poder generar masa muscular se sabe que debes terminar de hacer flexiones solamente hasta que tus brazos se queden sin fuerzas, hasta el fallo, como dicen técnicamente. Si logras seguir haciendo flexiones atravezando el dolor emocional, entonces estás ejercitando ese músculo interno. Le estás diciendo, "aunque me duele, no me detendrá" y si logras desapegarte de la idea de que te estás "haciendo sufrir" lograrás empujar la bola de hierro de tu pecho al menos por el momento. ¿Te parece que suena ambiguo o metafísico? Pues se debe a que cuando hablamos de las emociones, no podemos tocarlas sino describirlas lo mejor que podamos. Lo que he notado es que en algún punto algo se instaló dentro de nosotros para que no hagamos nada que nos exponga al dolor, nos roba la energía y la motivación, que refutarlo con los pensamientos podrá silenciar algunas malas actitudes mentales pero emocionalmente sigue allí, metálico, invencible. Se siente. Y es sintiendo que debemos también empujar de vuelta. Enseñarle a ese algo, sin odio ni juicio, que estamos listos para enfrentar la vida y que ya no necesitamos que nos proteja.
![caricature-g3f5467b65_1280.jpg](https://files.peakd.com/file/peakd-hive/selftheist/ALG2NXzX7JqCYLKRaCY8VFV88Qy8Pro8Mk2W1yGYCAc3kUodWdK59Nt8dwNgLvC.jpg)
[fuente](https://pixabay.com/es/illustrations/caricatura-imaginaci%c3%b3n-dibujo-a-mano-4804618/)
2.- El dolor es una notificación, no es algo "malo".
Desde luego, nuestro impulso al sentir dolor es apartarnos de lo que nos hace sufrir. ¿Pero qué hacemos cuando la vida nos hace sufrir? Pues conviene determinar qué es lo que nos da miedo de la vida y para eso nuestro cuerpo nos brinda valiosas notificaciones. Si tienes miedo al rechazo es normal que sientas ansiedad o sufrimiento cuando te acercas a las personas, pero si lo haces con calma y paciencia observarás casi nadie te juzga, que apenas prestan atención a los supuestos defectos tuyos que has glorificado y que incluso tienen curiosidad en saber lo que piensas. ¿Qué tiene esto que ver con el ejercicio? Tener una baja tolerancia al dolor emocional también te impedirá hacer ejercicio porque la depresión nos acostumbra a algo llamado "indefensión aprendida" en psicología, que significa que al menor reto cedamos a la depresión y nos resignemos a la buena de Dios, o a que los medicamentos funcionen al menos por esa vez. Entonces, lo más probable es que cuando intentes hacer tu primer serie de flexiones de pecho sientas ansiedad, miedo incluso. Puede que te cueste reunir la voluntad de atravezar el muro doloroso que se te cierne delante y que te impide dar el siguiente empujón... ¿cómo motivarnos en estos casos?
![lion-ga967cf399_1280.jpg](https://files.peakd.com/file/peakd-hive/selftheist/23wMQ3pw4kXYQKEL3SCv3Hp2BUNBn6uWSPqcUzBq9Lt3hr9hJ9tBp9GppTsnZHkYFpWJZ.jpg)
[fuente](https://pixabay.com/es/illustrations/le%c3%b3n-animal-rugido-arte-resumen-2427389/)
3.- Permítete rugir.
Enójate. Sí, escuchaste bien. Enójate. Simplemente funciona. Enójate con ese "algo", como dándole a entender que no lo vas a poner fácil. Gruñe como una bestia si es necesario.
Un día, estaba caminando hacia la casa de mi novia y sentí esa bola metálica, fria en mi pecho. Cada paso me pesaba. Teniendo depresión toda mi vida lo había intentado todo pero no me había rendido. Seguía pensando que debía haber una manera. Entonces saqué una conclusión como la que tendría un niño... "Pues, si esto se siente frio, tal vez debería sentir algo caliente, ¿no?" Para ello, traté de sentir como que la depresión se me ponía delante, que se interponía entre mi y lo que más amaba en la vida. Lo hace realmente.
Pero traté de visualizarlo como una entidad o una forma a la que pudiera proyectarle mi deseo de lucha. Así conocí la ira más justa que he sentido en mi vida. No era simplemente una ira asesina, sino una voluntad fogosa. Mi "YO SOY". El "AQUÍ ESTOY. TENGO UNA VOZ. YO TAMBIÉN EXISTO. NO DEJARÉ QUE ME MUEVAS DE AQUÍ". Y funcionó. Me sorprendí al sentir que recuperaba un poco de motivación y de energía, pero la magnificación de mi nueva técnica se dio cuando la combiné con el ejercicio porque, no solamente lo estás pensando y sintiendo, sino que lo estás demostrando con tu cuerpo, lo estás dando a luz y puedes sentirlo como fuego en tu pecho. Un fuego que puedes avivar con tu voluntad de vivir. No lo he llamado "músculo emocional" por accidente. Irá cediendo poco a poco conforme le hagas sentir cada vez que aparezca que ya no lo necesitas. Entonces solo se volverá una notificación, una sugerencia, como los otros hábitos del pasado.
![snow-gecd31b49a_1280.jpg](https://files.peakd.com/file/peakd-hive/selftheist/23wgRiZnnwnm2wamrxVo2bQdoR4s9XZzYiDGNqvdwz2SskCtvcB8Qwz4gBdYn2zearcg8.jpg)
[fuente](https://pixabay.com/es/photos/nieve-invierno-la-carretera-viento-4243704/)
4.- Perdona a tu depresión.
Sí, has perdido muchas oportunidades en la vida por tu condición. Probablemente lo sigas haciendo. Pero recuerda que en todo hay una causa y efecto. Todo pasa por algo, dicen por allí, pero es fácil juzgarlo como algo horrible o malo porque no sabemos como o por qué se da. Nunca entenderé como de 3 hermanos fui el único que lo tuve con los mismos padres, pero no todo fue pérdida con la depresión. También me regaló la perspectiva de los incomprendidos, incluso por nosotros mismos y con ello mucha empatía.
Una vez que dejes de verlo como un demonio tenebroso que solo quiere arruinarte la vida y lo sientas más como una especie de viento en tu atmósfera interna podrás enfrentarlo con nuevos ojos. Cuando aparece, es como el mal tiempo. Como que viene la marea alta y yo soy un árbol que simplemente desea seguir donde está sin dejarse llevar. Sí, es tan natural como eso. Puedes llamarlo genes, mala suerte, trauma, pero está allí y de nada sirve hacer de ello un monstruo. Tienes más chance de comprender algo cuando vives pacificamente con el.
Conclusión:
1.- Elige un ejercicio anaeróbico que te motive más. (flexiones, sentadillas, barras, correr, tablas, etc)
2.- Trata de hacerlo hasta que el músculo objetivo falle. (Ya no puedas hacer otra repetición) Si sientes sufrimiento emocional mientras lo haces, usa la visualización para proyectar tu fuerte voluntad para enfrentar la sensación en tu pecho. Empújala, enójate, ruge, sisea, grita, da a luz la fuerza que puedas. Trata de sentir la bola de hierro en tu pecho e intensiona que la empujas lejos de allí con la misma fuerza con que haces las repeticiones. (En mi caso se siente como que "hago fuerza dentro de mi pecho y la depresión disminuye")
3.- Descansa durante 3 minutos o más e intenta hacer otra serie hasta que ya no puedas hacer ni una repetición más.
Tip: Puede ser más motivador hacerlo en compañía para algunos. Yo conocí que el ejercicio me ayudaba practicando artes marciales, puede que incluso hagas nuevos amigos.
Tip 2: Si no puedes hacer nisiquiera dos flexiones, o repeticiones, no desesperes. Todo lo que se comienza a hacer es difícil, hazlo poco a poco cada día y tu músculo interno se hará más fuerte. Con la práctica podrás usarlo sin moverte para apartar emociones que intentan abrumarte. Solo enfócate en medio de tu pecho y haz tensión "empujando" las emociones indeseadas.
Un saludo querida comunidad de Hive. Hubiese querido poder ser más claro con esta explicación. Ojalá pudiera aprender telepatía o algo así. Les deseo una maravillosa vida ~.
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![Reflection _.jpg](https://files.peakd.com/file/peakd-hive/selftheist/23xyTGsH9tfPJVVeTHeeGnE4hmZqn7Ys98pvEf3G5kHuKBsNRJ9Np2ejd2TwUgEfAyedz.jpg)
[source](https://pixabay.com/es/photos/chico-ni%c3%b1o-corriendo-super-hero-4302994/)
I know what you are thinking dear reader. "Another one that comes with free positivism to tell me the wonders of the exercise." Or maybe you have experienced the benefits. In any case I ask you to give me a chance because I would not waste your time if it was not something that I would have experienced directly.
It is very different to perceive things from the point of view of the patient or oneself in this case. You sit in the consultation or see a video online where they tell you the whole process that should make exercise a kind of cure for what you are feeling, but, precisely for having depression you do not feel motivated by all the minucia, feels like mumbo jumbo. You feel a strong, cold weight inside the chest that fills you with sadness and you don't understand how forcing yourself to make push ups will help.
Well, I have finally found the answer. In a previous post about depression I did not dare to include it in the methods to improve it because I didn't know how to explain how it helped me, at least in a way that I could feel motivating for someone with my condition because, honestly, sometimes it worked for me and sometimes it didn't. Of course, I didn't want to waste the reader time talking about something I was not sure, so here I bring you some guidelines:
1.- Exercise is also emotional and not just physical.
If you have depression it happened to you. You have a cold iron ball in the chest that takes all the energy of your body, but so far you did not know that you also have an internal muscle to fight. To exercise it, it is important to do anaerobic physical exercise. That is, high intensity, such as running or making push ups until your arms no longer serve you. When you do it you will realize that exercise is also emotional.
Pay attention to your feelings while you do. You will realize in your chest a strong desire to cry, that something asks you to stop, but you still have power, strength in your arms. Should you really stop? If you wanted to make muscle, it would not be convenient to do it, because in order to generate muscle mass it is known that you must finish only until your arms deplete their strength, to the failure, as they say technically. If you manage to continue making push ups through emotional pain, then you are exercising that internal muscle. You are telling him, "although it hurts, I will not stop" and if you manage to detach yourself from the idea that you are "making you suffer" you will push the iron ball from your chest at least for the moment. Do you think it sounds ambiguous or metaphysical? Well, it is because when we talk about emotions, we cannot touch them but to describe them the best we can. What I have noticed is that at some point something was installed within us so that we do nothing that exposes us to pain, steals energy and motivation, that refuting it with thoughts can silence some bad mental attitudes but emotionally remains there, Metallic, invincible. It's a feeling. And it is feeling that we must also push back. Teach that something, without hate or judgment, that we are ready to face life and that we no longer need it to protect us.
![caricature-g3f5467b65_1280.jpg](https://files.peakd.com/file/peakd-hive/selftheist/ALG2NXzX7JqCYLKRaCY8VFV88Qy8Pro8Mk2W1yGYCAc3kUodWdK59Nt8dwNgLvC.jpg)
[source](https://pixabay.com/es/illustrations/caricatura-imaginaci%c3%b3n-dibujo-a-mano-4804618/)
2.- Pain is a notification, it is not something "bad."
Of course, our impulse when we feel pain is to depart from what makes us suffer. But what do we do when life makes us suffer? Well, it should be determined what is making you afraid of life and for that our body gives us valuable notifications. If you are afraid of rejection, it is normal for you to feel anxiety or suffering when you approach people, but if you do it calmly and with patience you will observe almost no one judges you, that they barely pay attention to the supposed defects of yours that you have glorified and that they are even curious In knowing what you think. What does this have to do with exercise? Having a low tolerance to emotional pain will also prevent you from exercising because depression accustoms us to something called "learned helplessness" in psychology, which means that to the slightest challenge we give in to depression and resigns to the good of God, or that medications work at least for that time. So, most likely when you try to make your first series of chest push ups you feel fear and anxiety, even. It may be hard for you to gather the will to cross the painful wall that loom in front of you and that prevents you from giving the next push ... How to motivate us in these cases?
![lion-ga967cf399_1280.jpg](https://files.peakd.com/file/peakd-hive/selftheist/23wMQ3pw4kXYQKEL3SCv3Hp2BUNBn6uWSPqcUzBq9Lt3hr9hJ9tBp9GppTsnZHkYFpWJZ.jpg)
[source](https://pixabay.com/es/illustrations/le%c3%b3n-animal-rugido-arte-resumen-2427389/)
3.- Allow yourself.
Enrage. Yes, you heard that right. Enrage. It simply works. Enrage with that "something", like implying that you are not going to make it easy. Growl like a beast if necessary.
One day, I was walking towards my girlfriend's house and felt that metal ball, cold in my chest. Every step I took weighed. Having depression all my life I had tried everything but I hadn't surrendered. I kept thinking that there should be a way. Then I took a conclusion like the one that a child would have ... "Well, if this feels cold, maybe I should feel something hot, right?" To do this, I tried to feel like the depression was in front of me, which interposed between me and what I loved most in life. It really does.
But I tried to visualize it as an entity or a way to which I could project my desire to fight back. Thus I met the fairer anger that I have felt in my life. It was not simply a murderous anger, but a fiery will. My "I am". The "here I am. I have a voice. I also exist. I will not let you move from here." And it worked. I was surprised to feel that I recovered some motivation and energy, but the magnification of my new technique occurred when I combined it with the exercise because, not only you are thinking and feeling, but you are demonstrating it with your body, you are Giving birth and you can feel it as fire in your chest. A fire that you can enliven with your will to live. I have not called it "emotional muscle" by accident. It will gradually yield as you make it feel every time it appears that you no longer need it. Then it will become only a notification, a suggestion, like the other habits of the past.
![snow-gecd31b49a_1280.jpg](https://files.peakd.com/file/peakd-hive/selftheist/23wgRiZnnwnm2wamrxVo2bQdoR4s9XZzYiDGNqvdwz2SskCtvcB8Qwz4gBdYn2zearcg8.jpg)
[source](https://pixabay.com/es/photos/nieve-invierno-la-carretera-viento-4243704/)
4.- Forgive your depression.
Yes, you have lost many opportunities in life for your condition. You ll probably keep doing it. But remember that there is a cause and effect in everything. Everything happens for a reason, so they say, but it is easy to judge it as something horrible or bad because we do not know how or why it occurs. I will never understand how of 3 brothers I was the only one who had it with the same parents, but not everything was loss with depression. It also gave me the perspective of the misunderstood, even by ourselves and with it a lot of empathy.
Once you stop seeing it as a dark demon who just wants to ruin your life and feel it more like a kind of wind in your internal atmosphere you can face it with new eyes. When it appears, it's like bad weather. Like the high tide and I am a tree that simply wants to continue where it is without being carried. Yes, it's as natural as that. You can call it genes, bad luck, trauma, but it is there and it is useless to make it a monster. You have more chance to understand something when you live peacefully with it.
Conclusion:
1.- Choose an anaerobic exercise that motivates you more. (Push ups, squats, bars, running, planks, etc)
2.- Try to do it until the target muscle fails. (You can no longer make another repetition) If you feel emotional suffering while you do, use visualization to project your strong will to face sensation in your chest. Push it, Enrage, hiss, Growl, shout, give birth to all the force you can. Try to feel the iron ball in your chest and focus that you can push it away from there with the same force with which you do the repetitions. (In my case it feels like "I make strength inside my chest and depression decreases")
3.- Rest for 3 minutes or more and try to make another series until you can no longer do one more repetition.
Tip: It may be more motivating to do so in company for some. I knew that exercise helped me by practicing martial arts, you may even make new friends.
Tip 2: If you can't do two push ups, or repetitions, do not despair. Everything we start to do will be difficult, do it little by little every day and your internal muscle will become stronger. With practice you can use it without moving to push emotions that try to overwhelm you. Just focus on your chest and make tension "pushing" unwanted emotions.
Greetings dear community of Hive. I would have wanted to be clearer with this explanation. I wish I could learn telepathy or something. I wish you a wonderful life ~." |
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