Sport and mental health slides
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A very early set of slides for a session delivered in 2008
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Sport and mental health slides
- 1. Kaleidoscope Yorkshire Training in Mental Health Sport and Mental Health
- 2. Topics of the session • Icebreaker – Determine what is Exercise, Activity and Sport • Define what is meant by Exercise, Activity and Sport • Describe what activities you do, why? • Describe what a ‘Bad’ Exercise / Activity cycle is and what a ‘Good’ Exercise / Activity cycle is • Explain why people don’t exercise • Recognise the effects of exercise, activity and sport on Mental Health • Recognise the effects of exercise, activity and sport on physical health • Examine which sports and activities are most beneficial • Examine the risks of excessive exercise • Identify how to use a coping strategy called a ‘Mind Walk’ • Identify a few good tips!! • Start to compose an action plan for exercise, activity and sport
- 3. Icebreaker!
- 4. Definitions • Exercise • Activity • Sport
- 5. Bad Cycle!!!
- 6. The Good Cycle!! You try out a sport or activity you might You feel depressed, stressed or anxious enjoy You do it more because Of the obvious Your mental health improves benefits
- 7. What do you do? What sports, activities, do you do? Why do you do it? What motivates you? What are the benefits? Why do you continue to do it?
- 8. The benefits of exercise, activity and sport on mental health • Reduced anxiety and depression • Stress reliever • Promotes positive mood • Increase of Self Esteem • Better sleep pattern • Increased social confidence • Distraction
- 9. The benefits of exercise, activity and sport on physical health • Prevention of Heart Disease and Strokes • Regulate Blood Pressure • Prevention of Diabetes • Weight Control • Avoidance of Back Pain • Less risk of Osteoporosis • Reduce risk of certain Cancers
- 10. Why don’t people exercise? • I’ve never done it • I wasn’t good at sports at school • I would feel silly • Other people would make fun of me • It won’t help unless it hurts - ‘No pain, no gain’ • It’s sweaty and uncomfortable • I’m too tired • I would rather do something else • It’s expensive • I think it will make me feel worse • I don’t have anyone to do it with • I don’t know where, when or how to start. • I have too many family commitments • I don’t have any facilities nearby
- 11. So what sport, activity or exercise is best? • It doesn’t have to be rigorous! • Moderate exercise • Simplicity!!
- 12. The risks of excessive exercise • The body needs to rest • Injuries • Change in mood • Other problems
- 13. Mind walks!!! • Look for one special thing • Do a flip • 3D question • Temporary work of art
- 14. A few good tips • Support with mental health and physical health • Do what you enjoy! • Realistic goals • Don’t see it as a burden • Look at the reasons for avoidance • Accept some setbacks! • Don’t concentrate on lack of motivation
- 15. Creating an exercise action plan
- 16. Creating it • Action Plan • Exercise Chart
- 17. The End
Editor's Notes
- I have 20 cards, each card has one word written on it, what you have to do is determine which of these words are exercises, activities or sports, spend about 5 – 10 mins and then we will feedback our thoughts.
- Exercise - the activity of exerting your muscles in various ways to keep fit / Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. Activity - The state or quality of being active. Something done as an action or a movement; something done for pleasure or entertainment, especially one involving movement. Sport - Sport is an activity that is governed by a set of rules or customs and often engaged in competitively.
- Some people can get away with doing very little and live to a ripe old age – but most of us can’t. Broadly speaking, the less you do, the more likely you are to end up with: low mood / depression tension and worry. Some studies show that being sedentary seems to track along with being prone to depression or anxiety, But it could be that being depressed makes you less inclined to exercise. Or is it that being sedentary makes you depressed?. Heres a worrying little cycle, which ive termed as the ‘BAD CYCLE’….relates to depression but you could interchange that with anxiety or stress for example – you feel anxious – you end up doing less – you feel more anxious – you kiss out – you become more anxious!!!!
- I apologise for the crudeness of this!!!, but simply, if someone decides that they might try an activity out to try and break the bad cycle, more often than not there is improvement in a person’s mental health, if its been a positive experience then its likely you would repeat that, that learnt, if you feel depressed, stressed or anxious you have picked up on a valauble coping strategy – exercise and activity.
- what sports, activities do you do, lets get a snap shot, just list 4 or 5 things that you do that would consider to be a sport, activity or exercise, then ask yourself these questions….. Why?...why do you do it, what motivates you?, what are the benefits?, why do you continue to do it? ask 2 people why they do their chosen activity
- So….what are the benefits of exercise?????????????. In the same groups, spend 5 mins examining how exercise may improve a person’s mental health state. Just how exercise reduces symptoms of depression and anxiety for example, isn't fully understood. Exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins – endorphins – what are these…anyone?..... Endorphins are among the brain chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system. Prolonged, continuous exercise contributes to an increased production and release of endorphins, resulting in a sense of euphoria that has been popularly labeled "runner's high." Exercise releases muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness. Heres a few more benefits in more detail:…………………. Reduce anxiety and depression – Mental Health Foundation claim exercise may be just as effective at treating depression as antidepressant medicines. They also claim that being physically active may help to prevent you from developing depression in the first place. Physical activity increases the amount of hormones (endorphins) in our bodies that help you to feel happy. Exercise can give you something positi to focus on, providing new goals and a sense of purpose. Sport, exercise and activity can maintains health - one less thing to be depressed or anxious about!!. Stress reliever - People who exercise regularly will tell you they feel better. Some will say it's because chemicals called neurotransmitters, produced in the brain, are stimulated during exercise. Since it's believed that neurotransmitters mediate our moods and emotions, they can make us feel better and less stressed. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag!!!!!!. Regular exercise provides the opportunity to manage stress and helps the body to return to a more balanced state more quickly Increased social confidence - Provides a social support system when exercising and shared with others, The companionship involved can be just as important as the physical activity connection with the community. Allows setting and achieving of goals, building self-confidence. . Self esteem - Improves your body image, reconnects you with your body. The sense that you are looking after yourself can also feel good. Once the body is regularly receiving an injection of endorphins, sleeping better and being suffused with higher amounts of energy on a daily basis, self-esteem also tends to improve. Daily exercise, whether it's lifting weights, going for long walks, swimming, or any other kind of a workout, dependent on one's fitness level, improves one's self image. One's body tightens and improves in shape, you can breathe at greater depth and one's skin shines with exertion. Better sleep pattern - Regular exercise usually makes it easier to fall asleep and sleep better, A brisk walk, a bicycle ride or a run is time well spent – don’t exercise too late though!, evening exercise can stimulate the body and the brain and can interfere with the sleep pattern, exercise in the morning or early afternoon is usually best. Self confidence - Being physically active gives you a sense of accomplishment. Meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most. Exercise can also make you feel better about your appearance and your self-worth. Distraction - When you have depression or anxiety, it's easy to dwell on how badly you feel. But dwelling interferes with your ability to problem solve and cope in a healthy way. Dwelling can also make depression more severe and longer lasting. Exercise can shift the focus away from unpleasant thoughts to something more pleasant, such as your surroundings or the music you enjoy listening to while you exercise.
- Ok, lets do the same with Physical health, in the groups consider what benefits exercise can have on a person’s physical health. Heart Disease and Stroke. The biggest cause of illness and death in the UK. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity. High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure. Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes. Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases, Obesity doubles your risk of heart disease, stroke and type 2 diabetes. It also increases the possibility that you will develop joint problems and some cancers. Back Pain. 8 out of 10 people suffer from back pain at some point in their life. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. Osteoporosis. Basically, a disease of bone that leads to an increased risk of fracture Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging. Reduce risk of cancer - You are less likely to develop cancer if you are physically active. There is especially clear evidence that exercise protects against colon cancer and against breast cancer in women who have been through the menopause.
- Sometimes people find that they don’t have enough motivation to change their exercise habits. There can be many reasons for not taking up exercise, so lets look at why people don’t exercise…………………….. Don’t worry we all have these negative thoughts and its sometimes these thoughts that can prevent us from starting something positive, its easy to be stuck and less easy to get started….but once you do engage in something the benefits as we have seen are pretty good! Spend 5 mins in 2’s or small groups and consider why you might feel people don’t exercise…what are the reasons?, what prevents an individual from engaging in exercise, sport and activity – while you are doing this examine how someone with a mental health difficulty might not be willing to try out exercise, activity or sport.
- Now that depends!!, everyone is individual, we all have differing interests and we all have our own limits and abilities etc….maybe bear this in mind though…….. It doesn’t have to be rigorous - Many people believe that only vigorous exercise or playing sport counts as healthy activity. Yet substantial health benefits can be achieved from regular activity without the need for special equipment, sporting ability or getting very hot and sweaty. Moderate exercise - When you do moderate intensity activity, your breathing and heart rate will increase and you will feel warm. You should still be able to talk without panting in between your words. Moderate intensity physical activity, such as brisk walking, painting, vacuuming and mowing the lawn, all count and are enough to benefit health and prevent illness in adults. It's possible to achieve your 30 minutes at least five times a week target by making fairly simple changes to your everyday routine - without joining the gym or running a marathon – try telling that to Jimmy Saville!!! Simplicity – Why make it hard work????.....keep it simple and easy….. Examples of everyday activities that count include: walking up stairs instead of using lifts walking up moving escalators walking instead of driving for short journeys doing the housework at double-time DIY and gardening
- Can we see any risks????, are there any perceived risks to doing a sport, an activity or exercise?? ( quick list on flip ) Rest - Too much exercise can be harmful. The body parts exercised need at least a day of rest, which is why some health experts say one should exercise every other day or 3 times a week. Without proper rest, the chance of stroke or other circulation problems increases. This all depends in what you are doing, playing football 5 times a week might be too much, but a few sit ups a day can’t be bad can it? Injuries - For many activities, especially running , there are significant injuries that occur with poorly regimented exercise schedules. In extreme instances, over-exercising induces serious performance loss. Unaccustomed overexertion of muscles leads to muscle damage. Change in mood - Stopping excessive exercise suddenly can also create a change in mood. Feelings of depression and agitation can occur when withdrawal from the natural endorphins produced by exercise occurs. Other problems - Too much exercise can also cause a female to miss her period, a symptom known as amenorrhea .
- Author Mary Frakes found that walking gave her even more benefits from the neck up as from the neck down, giving her the time to think clearly about problems, combat stress, set and achieve goals, and sense and enjoy simple pleasures and sights around her. Most walking books tell how to walk for exercise, but don't have suggestions on how to use walking for the mental benefits, and how to keep motivated and interested. Mindwalks Example Look for One Special Thing Train yourself to find one special thing - a sight, a sound, a thought - on every walk you take. You'll find you pay more attention to the world around you, and notice details you might have overlooked. A MindWalk is about discoveries. 2. Do a Flip: Try walking backwards for a few steps. At the same time, make yourself reverse whatever negative thoughts might be bothering you. Telling yourself to "flip it" can give you a new perspective on old problems. 3. Ask Yourself a 3D Question If you're trying to solve a problem, ask yourself the same question 3 different ways. Phrasing a dilemma differently an help you come up with answers you might not have thought of. 4. Create a Temporary Work of Art: Collect small beautiful objects as you walk and arrange them in a way that pleases your eye - at home or along your path. Create a secret, fleeting gift to yourself and the world.
- Of course, knowing that something's good for you doesn't make it easier to actually do it. Ok…heres a few tips for you!!! Support with mental health – Its not always easy to get started and maintain motivation, sometimes some mental health services ( vol and stat ) have programmes, sports and activities where additional support is provided, they may be worth seeking out. If you are seeking advice and support from a mental health professional it might be worth discussing about having sport and exercise as part of any meaningful treatment plan etc. Example: Rethink’s Well Active campaign. Do what you enjoy! - Figure out what type of exercise or activities you're most likely to do. And think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a walk in the woods or play footie with the kids after school? Do what you enjoy to help you stick with it. Realistic goals – Set some realistic or reasonable goals……. You don’t have to be walking for an hour five days a week. Think about what you may be able to do in reality. Twenty minutes? Ten minutes? Start there and build up. Tailor your plan to your own needs and abilities rather than trying to meet idealistic guidelines that could just add to your pressure and could place you under more stress…..which is not helpful!! Don’t see it as a burden - If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure, if you have difficulties with your mental health see exercise as another tool to use to get yourself to get better. Look at the reasons for avoidance - Figure out what's stopping you from exercising. If you feel intimidated by others or are self-conscious, for instance, you may want to exercise in the privacy of your own home. If you stick to goals better with a partner, find a friend to work out with. If you don't have extra money to spend on exercise gear, do something that's virtually cost-free — walk. If you think about what's stopping you from exercising, you can probably find an alternative solution. Accept some setbacks - Exercise isn't always easy or fun. And it's tempting to blame yourself for that. People with depression are especially likely to feel shame over perceived failures. Don't fall into that trap. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you're a failure and may as well quit entirely. Just try again the next day. Lack of motivation - Focusing on a lack of motivation and willpower can make a person feel like a failure. Instead, identify strengths and skills and apply those to taking some first steps toward exercise.
- Action planning – Sometimes keeping a written record or even a diary to highlight the sport or activity you do can be very useful. You can note down how far you ran or the match score, your pulse, how you felt, etc. That way you can look back and see how you have improved over time. So, lastly today I’d like you to have a go at starting to complete an action plan…and here it is!!!!!
- The action plan The action plan can help you: to recognise the goals for yourself, what you would like to do, and what you are going to aim for. It can map out simply what you need to do to get there and when you are going to do it. The exercise chart This is your charting of putting that into practice…the recording element, you can look back and reflect on this as you wish. Some charts are ridiculously over complicated, it doesn’t need to be, you can do your own, but here is a very simple one that I have found on the internet, there are many others if you take a minute to browse.