Becoming More Active - recovering your hobbies and interests
(click here to watch the video clip) You will need the latest version of 'RealPlayer' which can be downloaded here You may have
noticed that you no longer take part in activities you used to enjoy.Symptoms
like avoidance and loss of enjoyment make becoming less active common in
PTSD. Being less active can result in a
person becoming socially isolated. It can also lead to feelings of guilt,
worthlessness and depression. Research
shows that becoming more active again can help you feel better. Taking part in
pleasurable or meaningful activities will help you feel more positive and in
control of your life.
Here’s what Chole had to say about becoming more active:
“After the attack I pretty much stopped doing all the things that I used to enjoy. I used to like going to the cinema, spending with friends, going swimming. This all stopped. I’d spend a lot of time at home alone. I just felt that I wouldn’t be able to enjoy the things I used to. I thought I’d feel too anxious, that I wouldn’t enjoy being out and about. As part of my treatment, I followed instructions from my therapist to become more active. Every week I’d set goals for myself. I took small steps, and found it much easier than I’d thought. Now I’m back to doing and enjoying most of the things I used to”
Why become more active?
Becoming more active has many benefits. It can:
- improve your mood
- help you feel more relaxed
- give you more confidence
- boost self esteem
- help you get a better night’s sleep
- help you feel less socially isolated
Think carefully about what activities you’d like to get back to or take up. Try and include a variety of different activities. These can be:
- hobbies
- social activities
- work related activities
- family activities
- trips
- sport
- physical exercise
The Exercise section of this module provides instructions and materials to help you become more active.
Getting
more physical exercise
Physical exercise is helpful for managing stress. People with PTSD often find that doing some regular exercise helps them cope with their symptoms.
A survey by the charity Mind found that 83% of people with mental health problems used exercise to help their symptoms. More than half said it helped to ease feelings of stress and anxiety. Two-thirds said exercise helped them feel less depressed.
- Exercise releases chemicals in our brains which make us feel good.
- Exercise distracts us from feeling worried and relaxes tense muscles. This helps us feel less wound up.
- Exercise can help you get a better night’s sleep (but it is best not to exercise within 2 hours of bedtime). It can also reduce angry feelings and increase self-esteem.
- Exercise keeps us fit and healthy. This helps us cope with whatever life throws at us. Fitter people better able to handle the long-term physical effects of stress without suffering ill health.
- Exercise is a productive use of time. It can help you feel active and in control. It is satisfying and creates a sense of achievement.
- Try to tackle what’s stopping you from doing exercise (e.g. if you feel intimidated by exercising in public, choose to do something at home) and choose something you enjoy - don’t think of exercise as one more thing on your to-do list. You might like to start exercising with a friend or relative, this way you can encourage each other to keep going with it.
- You might like to talk to your GP about the ‘Exercise on Prescription’ scheme. These supervised group exercise programmes are designed to be a gradual introduction to living a healthy and active lifestyle.
Ten tips to help you become more active
1. Remind yourself of all the benefits of becoming more active - it can:
- improve your mood
- help you feel more relaxed
- give you more confidence
- boost self esteem
- help you get a better night’s sleep
- help
you feel less socially isolated
2. Think carefully about what activities you’d like to get back to - try and include a variety of different activities.
3. Getting more physical exercise can be very good for your mental health - have a think about what sort of exercise you might like to do. Set realistic goals and think about what you’re be able to do in reality. Start at a realistic level and build up. Share your goals with other people. You might like to set yourself a target - e.g. entering a fun run. Start slowly if you haven’t done any physical exercise for a while. You might consider joining a fitness class -this can be very motivating. It will also allow you to meet new people.
4. Think about what exactly is stopping
you from doing these activities
- be honest with yourself about the reasons you have become less active.
5. It is important to become more active GRADUALLY - don’t take on too much too soon. The exercise section provides materials to help you become more active. Use these and bring them to your guidance sessions.
6. The best way to become more active is to set yourself realistic weekly goals - make a list of these and tick each goal off your list as you complete it.
7. Reward yourself
for any progress you make - rewards can include things like watching a
film, having a long bath, getting a take-away or going out for a meal.
8. Don’t be afraid to contact your therapist if you have any difficulties becoming more active - he or she will be keen to discuss these with you between arranged contact times.
9. Tell your loved ones that you are trying to become more active - share your goals with them. There may be activities that you can engage in together. Their support and motivation can be helpful.
10. Don’t give up! - becoming more active may seem difficult at first. Keep trying.
It is now time to try the ‘Quick Quiz’! Don’t worry if you can’t answer correctly first time, the aim is to help you understand more about becoming more active. Feel free to come back and read this information again.
Click here to go open the quiz
