I am having trouble with getting started with exercise. I like to walk. I seem to
have alot of anxiety and symptoms when I try.
When I do get out of the hous, I try to park out far away, so I can at least walk then.
I do alot of avoidance. I sleep alot because of it. I know that exercise will give me some
energy to help this. Also, with my anxiety in
general. Any suggestions would be helpful.

I try to walk at least 30 minutes every day (although I do miss a day here and there!) and one thing I have found really helpful is using the time to listen to my tapes from the program I feel I'm making good use of my time and it also makes it less boring. Another way to make walking more fun for me is to arrange to walk with a friend - it's a good time to catch up and you'd be amazed at how far you can walk when you are chatting with someone else about your troubles!

Nori

I am talking as a person who just last year couldn't go and talk with new neighbors at the street without feeling extremely anxious and panicking. I am now able to drive myself to the YMCA, get on an elyptical trainer for 30-45 minutes and shower in the locker room every day.

So many of us with anxiety and depression get paralyzed. The following is similar to what worked for me:

Mark "5 min walk" on tomorrow's square of your calendar. From your front door walk out 2.5 minutes and back (even if it is just going around your property or a half block, back and forthm back and forth. Talk to yourself, sing to yourself, "I love to walk. Walking makes me feel good." Count your steps. 1, 2, 3, 4, 5, 6, 7, 8, 1, 2....Next thing you know you'll be finished and back home and feeling really good about yourself. Scream out loud, "I did it!" and smile real big .

Mark the next day "6 min walk" and walk out three minutes and back. Sing or listen to talk radio, one of Lucinda's tapes, or What to say when you talk to yourself by Shad Helstetter. Count birds, look at the leaves on the trees. Anything to distract yourself and give yourself permission to go home at any time. Again, celebrate.

It is amazing how quickly you will forget to turn around.

Mark your calendar with all the things you want to accomplish for the day.
Even the seemingly little stuff.

Next thing you know it will be a year later and you, too, might be on the elyptical trainer at the Y.

Example of my calendar:
7:30 AM - Make breakfast for kids.
8:00 AM - Drive kids to school.
8:15 AM - Drop off laundry.
9:00 AM - Walk 5 minutes.

My calendar made me realize how much I really do. It gave me permission to sit and take a break without feeling guilty. Also, I gotten a bit more organized.

Good Luck! Remember, you are always in control. Give yourself permission to less and anything more will be a bonus!

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Always Hopeful, Betsy H.
Marietta, GA (East Cobb)
Get out and walk...five minutes today, six minutes tomorrow...until you work your way up to 30-45 minutes and day and see how much better you feel in just a few weeks.

[This message has been edited by EastCobbGABetsyH (edited 09-30-2001).]