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How Manic Depression Is More Than Just Depression (It Could Be Worse.)

How Manic Depression Is More Than Just Depression (It Could Be Worse.)

Your alarm didn’t go off and you’re late for work.

Accounting had a glitch in the system and your check wasn’t deposited.

Your best friend told you at the last minute you’re not invited to her wedding.

Ouch.

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Everyone has bad days. And it’s normal to feel angry, upset and really bummed out for awhile.

Depending on how severe the issue is, such as a death in the family, it’s totally appropriate to go through a grieving period and maybe even a bout with depression.

But what if it’s different? What if what you or a loved one is going through isn’t just depression, but manic depression?

Depression is depression, right? Wrong.

It’s really easy to confuse manic depression with clinical depression — especially since both terms contain the word “depression.”[1]

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Someone suffering with clinical depression experiences really low points, extreme sadness, easily cries, has no interest in fun activities, zero energy and basically just feels hopeless.

However, someone with manic depression not only has to fight clinical depression, they also have times when they’re really happy and feel on top of the world. Yet, they also have racing thoughts, talk too fast, get little sleep and can become easily irritated.

Because manic depression includes clinical depression, it’s easy to see how the two often get mixed up. To minimize confusion, manic depression is now known as bipolar disorder. According to Psych Central:

Bipolar disorder, also known in some parts of the world by its older name of “manic depression,” is a mental disorder that is characterized by serious and significant mood swings. A person with this condition experiences alternating “highs” (what clinicians call “mania“) and “lows” (also known as depression). [2]

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Manic depression affects more people than you may realize.

Before you dismiss manic depression as “another person’s problem,” someone you know could be battling this disorder. In fact, according to the National Institute of Mental Health, millions of adult Americans are affected each year, which turns out to be about 2.6% of the population. [3] Because so many people are dealing with it and the numbers continue to grow, it’s important to understand as much as possible about this disorder.

Also, dealing with a friend or family member can be tough if you don’t know what to expect or how to proceed with their highs and lows. Manic depression can cause lots of strain on all relationships. People with this disorder experience such dramatic ups and downs, that it can be a huge shock for someone that’s unfamiliar with manic depression. A manic episode can cause people to behave erratically, act on impulse, be abusive and exercise risky behavior. Even worse, sometimes these people are so overwhelmed that they can lose touch with reality, to the point they show signs of psychotic behavior. [4]

Are you at risk? 3 clues to follow.

While it’s not entirely clear as to why people develop manic depression, there are multiple factors that have been linked to the disorder, including: [5]

  • Genetics – Though not proven, it appears that manic depression can run in families, particularly if there’s a history of mental health issues. Studies also show that a child’s risk of developing manic depression can increase by about 10 to 15 percent if one parent suffers with the disorder. And if both parents are diagnosed, the child’s risk can increase by 30 to 40 percent.
  • Neurochemical Factors – When someone has manic depression, there’s mainly a biological disorder in the brain. This disorder is the result of dysfunctional neurotransmitters. While this biological disorder can remain dormant, sometimes it can activate on its own or by certain triggers, like stress.
  • The Environment – People deal with social situations, life events and stress in different manners. Depending on a person’s genetic disposition, they may be more susceptible to developing manic depression from some form of environmental stress. In addition, drugs and alcohol can also cause a person to demonstrate manic behavior.

Breaking it down further.

Within the manic depression/bipolar disorder diagnosis, there are two types: Type 1 bipolar disorder and Type 2 bipolar disorder. [6]

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When someone has Type 1 bipolar disorder, they have depressive episodes as well as full-on, all-out manic episodes, which last at least a week and can look like this:

  • Over-the-top happiness
  • Uncontrollable thoughts or speech
  • Signs of narcissism
  • Risky behavior
  • Aggressiveness
  • Bad decision-making with money or relationships

These traits can be so extreme that the person, can end up in the hospital.

Type 2 bipolar disorder is similar to Type 1, but it’s just less severe and people don’t have to be hospitalized.

There are ways to cope.

For people suffering with manic depression, or if you’re trying to help a loved one, there are ways to cope and live a balanced lifestyle. Oftentimes, a combination of psychotherapy and medication can drastically improve a person’s quality of life. In addition, there are other ways to manage this diagnosis, such as: [7]

  • Diet and exercise – Studies show that exercise and a healthy diet can do so much for physical as well as mental health. Carve out some time to take a walk and eat a good meal to help improve your mood.
  • Seek out family and friends – There’s nothing like a good support system, and it’s good to start with those closest to you. Sometimes just having an ear to listen is enough to help brighten your day.
  • Avoid alcohol and drugs – If you want to stabilize your mood, don’t alter it with recreational drugs and alcohol. For some people, drugs and alcohol can trigger a manic episode.
  • Minimize stress – If there’s anything you can get out of your life that’s causing you stress, do so immediately. The best way to manage some of your manic episodes is to avoid situations that stress you.
  • Keep learning – Be sure to stay up to date on news in the mental health community. This way, you’ll always be in the know on latest developments that could benefit you.

Featured photo credit: Stocksnap via stocksnap.io

Reference

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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