Mental Health Benefits of Exercise for Gender Diverse People
I was so honored to be asked to guest blog for Queer Doc! The full blog is posted on their website. I’ve got lots of thoughts on empowerment through movement and how it can help anxiety, depression, and PTSD, especially for LGBTQ people. There’s also a nod to how Tiny Habits can help get things going, even when you’re feeling blue.
Here are some highlights.
On empowerment for queer identified people:
Deciding to move can be empowering. For those of us with bodies that society deems less valuable, caring for them is a tiny revolution. When people from marginalized communities care for themselves, it’s like giving a big middle finger to the world. Of this, I am a fan.
On how a well adjusted dog would prevent PTSD:
Let’s talk about how animals deal with stress. Have you ever noticed how a dog will shake off after a tense moment? Or that they run around in circles after having to restrain themselves from temptation? I’ve watched horses and cats do it too.
The problem with humans is that we think our way out of shaking it off. We tell ourselves we’re fine, or this time it wasn’t that bad, or we should prioritize someone else. It’s also not socially acceptable to run in circles or dance around at the bank after you’ve been mansplained or misgendered. We’re not supposed to fight, we’re not supposed to flight, and it’s even frowned upon to freeze.
All the challenges of the day, the week, the years just sit in our bodies without having an outlet. It’s not a coincidence that rates of substance use disorders are higher among LGBTQ+ people than the general population. We turn to numbing ourselves for relief, which may be fantastic in the short term but makes things worse in the long run.
Movement for humans works the same as it does for other animals. It helps us come back to earth from stressville.
One of the things I love about Tiny Habits is that it can make a movement practice doable. Even when our mental health stinks.
The foundation of the Tiny Habits method is the Fogg Behavior Model. In the model, behavior comes from a combination of how motivated you are and how easy the action is. When you’re depressed, or anxious, or burned out… or generally miserable… just getting out of bed can feel hard. That’s okay! We keep making the behavior easier until it’s doable, even when your motivation is at rock bottom.
If we have to start with a finger wiggle, then that’s where we start. And then we will celebrate the finger wiggle! I see you rolling your eyes, you self critical perfectionists. But this is how zookeepers train huge animals to stand still for the vet. The vet! The person that rolls around with stinky alcohol and sharp needles. Positive reinforcement training is powerful. And it’s science that applies to human animals too: we repeat what feels good.
There may be days when you can wiggle your way into a 30 minute walk. Great, but that’s a bonus. You always get to celebrate when you wiggle the one finger. This way on your down days, you can still get a win. That’s what helps you keep coming back.
Head over to the original blog to read more about Mental Health Benefits of Exercise for Gender Diverse People.
And to watch the music video of Shake it Off. And see my favorite middle finger picture of all time.
