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The first time I was diagnosed with bipolar disorder, I sat across from my psychiatrist and watched her draw a wavy line on a piece of paper.
“These,” she said, “are your moods.”
The line immediately made me think of the ebb and flow of calm waves in a harbor. I cocked my head to the side and thought, “That doesn’t seem so bad.”
Then she reached for a thicker pen and began drawing again. This time the waves were bigger, the peaks much higher, and the valleys dismally lower. The bay turned into a violent ocean, whipping debris from all the ships stranded at sea.
“These,” she corrected, “are your moods when you have bipolar disorder.”
This simple illustration landed hard.
It explained the days of elation, like I could conquer the world. It also helped me understand the dismal depression that I often felt. Those waves explained why one moment, I could be charging hundreds of dollars on plane flights and then be suicidal just hours later.
I’ve lived with bipolar disorder for almost two decades now. Like many chronic illnesses, there are days where it’s seemingly unbearable. There have been moments when I’ve been convinced that my brain was broken beyond repair. But, more than that, there have been stretches of months where life is good. Where I’ve built a family, a career, a life that I love.
Trust me, my path to wellness has been a journey. Here are a few tips I’ve learned along the way that have helped me manage my mental health:
It’s easy to disregard our mental health symptoms as “having a bad day” or as “being too emotional.” If your mental health is impacting your daily life, I suggest seeing a specialist for a diagnosis. A specialist has experience with the nuances of different mental health issues and can provide you with more effective treatments than a general practitioner.
Perhaps it’s coffee with a friend, a heart-to-heart with a trusted family member, or (my favorite) a weekly session with a licensed counselor. Maybe it’s a combination of all of those. Either way, find someone that you can trust and confide in on a regular basis.
Find what feels good for you in this season and go with it. It could be walking your dog. Powerlifting. Perhaps it’s swimming laps or playing soccer. Studies have shown that regular exercise helps increase your brain’s serotonin production, so try to exercise 3-5 times a week.
A mental illness trigger is something that tends to make your symptoms worse. For me, it’s lack of sleep. For other people, it can be alcohol, spending too much time on social media, or perhaps a toxic person from their past. Take some time to learn what your triggers are and work hard to navigate around them.
At the end of the day, I encourage you to remember that mental illness is a diagnosable disorder. It is not a lack of personal discipline, an inability to shift to a more positive perspective, or a weakness of character. All illnesses can benefit from wellness practices such as movement, meditation, and self-care. Often, though, these practices must be balanced with professional medical supervision and medications. Repeat after me: there’s no shame in my SSRI game.
Want more mental health and wellness talk? Follow Paula on Instagram at @paulatamarahoss to read more about her story and tips!
If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.
To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.
Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you. And remember, it’s okay to take breaks!
The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!
Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.
Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.
Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.
So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.
Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you.
While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.