Day 11 TMS and exercising

[Urbanjourney]

I had committed to walking a lap of my favourite lake sometime last week (about 3.5km). I didn't end up doing it.
I had been doing smaller walks around my neighbourhood along with some leg strength exercises I've been working on and think i'd convinced myself to stay small out of fear.
Reading yesterdays topic, it struck me from what Dr Schubiner had said are the commonalities amongst people who make quicker recoveries;

• ability to recognize the process as TMS and to clearly understand that there is no physical reason why they cannot get better
• ability to recognize the psychological issues that have created TMS symptoms
• ability to deal with the psychological issues effectively
• ability to do things that have not been done, which may include physical activities, as well as emotional issues, that have been avoided
• ability to renew their life and find pleasure, meaning and contentment.

Point 4 resonated with me and i came to the realisation that I had been journaling my heart out but had avoided doing certain physical activities out of fear.
So today after dropping my wife at work, I decided, now is the time to try this out and employ all of the techniques during it to send calm, safe message to my unconscious.
The weather here in Perth, Western Australia right now is stunning - beautiful sunny and temps in the high 20's so i figured it was also going to feed into seeing the majesty of nature unfold at the same time. I plugged my ear pods in and listened to a Rich Roll podcast about Jim Morrison (an adventurer, not the singer ) and the massive adversity he'd been through - it's a crazy story and a must listen. The walk was reminiscent of the times that i'd done it previously and my mood was great. I had no pain but kept reinforcing to my unconscious that this was precisely the evidence needed to demonstrate everything is safe.
Finishing up the walk back at the car I got a little apprehensive but quickly reinforced the safety message whilst doing some light stretching.
I survived! Very tiny moments of pain emerged but quickly disappeared so I was again during these moments reinforcing the positive message.

I was happy to make the connection to something i feared that i previously loved - the work continues.

 

[BloodMoon]

Fabulous work @Urbanjourney!

I had been doing smaller walks around my neighbourhood along with some leg strength exercises I've been working on and think i'd convinced myself to stay small out of fear.

It’s good that you recognized that, and brilliant that you did that longer walk yesterday. But please don’t feel you have to do things in big leaps — baby steps are not a lesser approach. You can still face your symptoms down while gently flying under the radar: doing a little more without turning it into a test or making a big deal of it.

A little more distance, an extra exercise, or a couple of shorter walks can all count. And over time, the same gentle approach can expand the rest of your life too.

I recovered that way myself — from being bedridden for over 18 months in total and housebound for two decades to functioning really well by comparison. I started when I could only stand for a couple of minutes at a time. A slower, steadier route is still a proper path to recovery, and you can absolutely get there.

 

[Adam Coloretti (coach)]

I survived! Very tiny moments of pain emerged but quickly disappeared so I was again during these moments reinforcing the positive message.

Excellent! I think it really depends on you and your confidence levels. Don't feel like you have to take a massive leap but at the same time don't hold yourself back unnecessarily because you think you have to do it in increments. Either strategy is valid - it depends on your fear levels and how certain you are that you're ok regardless. The fact that this caused minimal pain shows that your nervous system was more than ready for it

 

[Urbanjourney]

Fabulous work @Urbanjourney!

It’s good that you recognized that, and brilliant that you did that longer walk yesterday. But please don’t feel you have to do things in big leaps — baby steps are not a lesser approach. You can still face your symptoms down while gently flying under the radar: doing a little more without turning it into a test or making a big deal of it.

A little more distance, an extra exercise, or a couple of shorter walks can all count. And over time, the same gentle approach can expand the rest of your life too.

I recovered that way myself — from being bedridden for over 18 months in total and housebound for two decades to functioning really well by comparison. I started when I could only stand for a couple of minutes at a time. A slower, steadier route is still a proper path to recovery, and you can absolutely get there.

Thanks both @BloodMoon & @Adam Coloretti (coach) for the reminder about big leaps - it's a good awareness to have due to the tendency to want to get this done and over perform. I did feel it was a balanced challenge at the time due to the fact it was relaxed and included some amazing reminders of the natural world which i love.

 

[Adam Coloretti (coach)]

Thanks both @BloodMoon & @Adam Coloretti (coach) for the reminder about big leaps - it's a good awareness to have due to the tendency to want to get this done and over perform. I did feel it was a balanced challenge at the time due to the fact it was relaxed and included some amazing reminders of the natural world which i love.

Definitely sounded like a good balance and the appropriate level of exposure

 

[Margot!!]

GREAT WORK!! I have been taking the physical activity part slow. What drove me away from physical activity was an increase in what was typical muscle soreness for me. One day I woke up and I could barely walk, It kept me awake, but I knew I didn't overdo it the day before. Current day, I have alot of anxiety and fear around that pain returning. So I know I need to go slow. Slow and steady. Lots of self-compassion, trying not to "should" on myself too much. Adding a little at a time to help my brain "recalibrate" what average muscle soreness is compared to excruciating pain.

 

[Adam Coloretti (coach)]

One day I woke up and I could barely walk, It kept me awake, but I knew I didn't overdo it the day before.

I just want to highlight here that this idea of "overdoing' it is a massive trap for a lot of people, because that almost always means overdoing it in a physical sense as if something is wrong in sort of English parlance. Technically you can overdo it in a way that your brain isn't ready for it, but that's completely different from the traditional idea of overdoing it in a physical, there's something wrong sense. One with TMS can't do that, as there's nothing wrong with the body to make worse. Might sound subtle and like semantics, but the primitive brain takes things very literally and can get spooked by this way of thinking if it infers to it structural damage

 

[Urbanjourney]

I just want to highlight here that this idea of "overdoing' it is a massive trap for a lot of people, because that almost always means overdoing it in a physical sense as if something is wrong in sort of English parlance. Technically you can overdo it in a way that your brain isn't ready for it, but that's completely different from the traditional idea of overdoing it in a physical, there's something wrong sense. One with TMS can't do that, as there's nothing wrong with the body to make worse. Might sound subtle and like semantics, but the primitive brain takes things very literally and can get spooked by this way of thinking if it infers to it structural damage

This is an interesting topic that has come into my head a few times and maybe i've missed something in the literature...the differentiation from true muscles soreness (Delayed Onset Muscle Soreness) that I previously would get doing a new resistance exercise in the gym or If i'd not been going for a while then busted out lots of chest based exercises and the symptoms of TMS. In these cases previously, I would love that feeling as linked it to micro muscle tearing and therefore adaptation and growth which was my goal. My language might have been "I probably over did it" if it was extremely sore making it difficult to do my work or things at home but most likely seen as a badge of honor to those who i was talking to (ie "See, i'm a strong, fit guy who pushes the limits") and knowing it was a temporary soreness, I'd be totally fine with it.

 

[Adam Coloretti (coach)]

This is an interesting topic that has come into my head a few times and maybe i've missed something in the literature...the differentiation from true muscles soreness (Delayed Onset Muscle Soreness) that I previously would get doing a new resistance exercise in the gym or If i'd not been going for a while then busted out lots of chest based exercises and the symptoms of TMS. In these cases previously, I would love that feeling as linked it to micro muscle tearing and therefore adaptation and growth which was my goal. My language might have been "I probably over did it" if it was extremely sore making it difficult to do my work or things at home but most likely seen as a badge of honor to those who i was talking to (ie "See, i'm a strong, fit guy who pushes the limits") and knowing it was a temporary soreness, I'd be totally fine with it.

Yes! And it probably just comes with experience (I had to stop for a long time given my TMS but I was in the gym all the time before that) - DOMS feels great and you feel accomplished, but it has a different flavour at least than my TMS pain so it's easily distinguishable - I'm not saying that's the same for everyone, but to me DOMS I don't really even view it as painful (and never have) and it actually feels good in a sense.