Sensei's Corner - April 2008
It is neither by choice nor by misfortune that we sometimes find ourselves feeling less than (or perhaps the opposite of) enthusiastic about our training. Sometimes it is centered in the context of work or some stressful situation at home or with friends. Other times it is not possible to specifically identify the reason, but we just feel like dropping everything and taking a spontaneous vacation. It impacts our effectiveness in almost anything we do and can have particularly restrictive impacts on our training. This frustrating, depressive state is called by many names. I call it a "slump" and I am not ashamed to share with you that I experience it several times a year. I know I'm not alone. Many have shared similar experiences with me and we have all noticed a classmate's conspicuous absence from class - physically, mentally and/ or emotionally.
A slump is something you should pay close attention to. It is not something to be embarrassed about, nor is it appropriate to drive yourself crazy over-analyzing (although a "slump" that seems to encompass much of your life that is lasting more than two weeks should be examined closer for signs of depression1). In most cases, it is a reflection of your mind's or body's need to restore a sense of balance. For me, it is often a sort of forced re-boot for a system that has been running too intensely for too long. I have not yet learned how to avoid them altogether. However, I have learned some things that are true for me that make the process of recovery relatively quick and useful. I have discovered that I always emerge from a slump stronger by applying the concepts I have outlined below.
Method 1: Bond with friends and family
It is important to always share how you are feeling with your family and friends. In both good times and bad this is how we establish and maintain connectedness with others as human beings. In fact, the absence of connectedness with others may be the source of a slump. Opening up to others is not always easy because it requires entering a state of vulnerability. This is easier to do if you accept the fact that those close to you probably already know that something isn't quite right; you won't be revealing any great mystery and your closest friends and loved ones are not only aware that something's wrong but are wondering what's up.
Sharing builds a foundation for deeper expression of support and love - something that can only help return you to your normal self. Support and sharing runs both ways. For many, the act of giving love and support to someone else in need breaks the stagnation of a slump. The easiest way to resist the slippery slope of self-defeat is to assist someone else in regaining their sense of control. To heal by helping is to turn defeat into victory in the truest spirit of Karate-do.
Method 2: Relaxation and Meditation
No matter how much is going on, no matter how busy you are, somewhere in your weekly schedule is a ten minute chunk of time that you can reserve just for yourself. Take it. Many other items may seem too urgent to leave alone, but relaxing even for just ten minutes can give you access to temporary peace. Repeat it frequently enough and you may find that the peacefulness is sustainable. We all have lots of ideas on what to do to feel relaxed; reading, watching television, going for a run, etc. In addition to those things a method that can help you recover from a slump is to engage in limited sensory deprivation. Do this by finding a quiet environment with no imminent distractions. Turn off your phone, the television, the radio and anything else that may steal your attention from yourself. Go to a location away from other people and/or politely ask others to leave you alone for ten minutes (or as much time as you plan to use).
Now that you are alone and free from distractions you can begin focused relaxation. Begin by finding a comfortable position - the best one will be seated comfortably with good posture. Focus your attention on the souls of your feet. Feel the blood coursing through them and gently instruct your feet to relax. Continue by repeating this focused attention on your ankles, and then your calves. As you progress, feel the sense of relaxation move like a slow motion wave up your body and keep going until you reach the top of your head. You can do this in three steps or thirty – it makes no difference. As you go, pay attention to areas of tension or pain and take steps to address them. If you find a stiff leg, do some stretches. If you find tension in your shoulder, let you arms dangle loosely and gently roll your neck.
The process of "listening" to your body as described above may even give you some insights about physiological tensions that are psychosomatic in nature. Some people carry tension in the neck and shoulders that is related to work or relationships. In these cases, people have been known to eliminate physical pain by effectively dealing with "real world" problems they are facing. If this is the case for you, listening to your body may help you identify and resolve items that are causing you stress, but that you are not consciously aware of.
Method 3: The "Zen" Journal
The Zen Journal is a simple method of dealing with unproductive thoughts, stresses and frustrations for which nothing can be done. For some people, a slump can be caused by an unpleasant event, the perception of a plateau or back-slide in performance or words and actions from another person. In each of these cases, the source of the slump is unproductive feelings about something that has already happened and cannot be changed. The Zen Journal consists of paper, a pen or pencil and a trash can, paper shredder or fireplace. Can you see what's coming? Capture it. The first step of letting go of the self-limiting thought is to clearly identify it and give it a name. For the Zen Journal, any language will work. You can name your frustration in words, pictures or sounds. Take the time, though, to give it plenty of detail and get it out on paper. The more color, detail and content the better.
Understand it. Take the time to consider why this item has significance to you. An important question to ask is, "how has this served me?" What you may find is that your self-limitation is a subconscious attempt to protect you. For example, a person who stresses over going to join a new club or start a new exercise class may find that they are very fearful of rejection. Their mind is attempting to protect them from rejection by throwing up obstacles to meeting new people.
Let it go. Now that you can recognize your limitations for what they are, you should be able to allow them to run their path. All limitations grow through a natural progression from obstacle in the present to a useful piece of your past. Take what you captured on paper and let it go by crumpling it into the trash, shredding it or tossing it into a fire. As you do this, recognize that the object or your frustration has no substance. It can be created and destroyed.
The Zen journal is a tool that you can use to put things in a more useful perspective. In some cases you will find that your attitude toward yourself will change just by writing your feelings down. On occasions I have done this and started laughing as soon as I finished writing the first sentence. "You're obsessing over that?!" How ridiculous. Move on.
Method 4: Get Moving
This method is almost universally effective. Just get your gi on and get on the deck. Train, run, lift weights or do something else that just gets you moving. Sitting still may give you temporary relief from stress and a moment to think, but sitting will rarely change anything if you have already begun feeling "bad". If you have found that you are having an emotional response to your slump, one leading down the path of sadness and depression, this method is the first you should try.
It is natural for emotions to naturally flow and change. By deliberately selecting how you want your emotions to change and taking action to make it happen, you may discover new levels of control over your state of being. Consider the following example:
Sadness >> Anger >> Exertion >> Exhaustion >> Peace
Convert sadness into a peaceful feeling through a good, hard workout. Start by taking your sad feelings and converting them into anger. Do this through visualization and triggering an angry response by thinking of everything you are frustrated with. Take the high level of energy associated with your anger and give your workout all you've got. Work to the point of exhaustion and as far beyond as possible. Make sure you fully experience the feeling of exhaustion and gain satisfaction with the amount of effort that you gave. Enter a state of relaxation and peace as you thank and reward yourself for giving your best effort.
Method 5: Clean the fuel
Invariably your diet will influence your physical state and the state of your training. When you get into a slump you should pay particular attention to cleaning up your diet to support recovery and a return to your desired training plan. What are the basics?
- Water
- Vegetables
- Whole grains
- Fish and vegetable protein
- Vitamins
- Low fat
- Low sugar
Notes and References
1 From http://www.everydayhealth.com
Symptoms of Depression
Identifying your symptoms can be a useful first step toward gaining a deeper understanding of how depression, dysthymia, or bipolar disorder affects you. It may help you open a discussion with a doctor or therapist, too.
Be aware, however, that self-tests like this one cannot diagnose depression or any other mental illness. Even if they could, it's easy to dismiss or overlook symptoms in yourself. It may help to have a friend or relative go over this checklist with you. Also, remember that your feelings count far more than the number of check marks you make. If you think you are depressed or if you have other concerns or questions after taking this test, talk with your doctor or therapist.
From http://www.everydayhealth.com
Depression Checklist
Start by checking off any symptoms of depression that you have had for two weeks or longer, or that you've noticed in the family member or friend you're concerned about. Focus on symptoms that have been present almost every day for most of the day. Then look at the key below. (The exception is the item regarding thoughts of suicide or suicide attempts. A check mark warrants an immediate call to a doctor.)
- I feel sad or irritable.
- have lost interest in activities I used to enjoy.
- I'm eating much less than I usually do and have lost weight, or I'm eating much more than I usually do and have gained weight.
- I am sleeping much less or more than I usually do.
- I have no energy or feel tired much of the time.
- I feel anxious and can't seem to sit still.
- I feel guilty or worthless.
- I have trouble concentrating or find it hard to make decisions.
- I have recurring thoughts about death or suicide, I have a suicide plan, or I have tried to commit suicide.
Depression and dysthymia. If you checked a total of five or more statements on the depression checklist, including at least one of the first two statements, you (or your loved one) may be suffering from an episode of major depression. If you checked fewer statements, including at least one of the first two statements, you may be suffering from a milder form of depression or dysthymia.
- Sensei Don Seiler
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