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Jog on Journal: A Practical Guide to Getting Up and Running
Bella Mackie
The essential companion to the Sunday Times bestselling Jog On – a funny, practical guide to managing your mental health through exercise. Bella Mackie isn’t your average coach – she’s much swearier, and she’s never going to give you a nutrition plan or join you on a marathon. But through her inspiring personal story and realistic approach she’s already inspired thousands of men and women to manage their mental health through exercise. In this journal, Bella takes you on a journey from the sofa to the open road, helping you to: • Gain a new awareness of mental health problems such as anxiety and depression• Cope with side effects such as panic attacks and intrusive thoughts• Learn and memorise calming strategies such as breathing exercises• Build a checklist of everything you need to start running• Develop a regular running schedule, with realistic targets• Use exercise to gain confidence and manage mental health problems Packed with insights from athletes and psychologists and step-by-step achievable goals, The Jog On Journal has everything you need to get you up and running.
JOG ON JOURNAL
A Practical Guide to Getting Up and Running
Bella Mackie
Copyright (#ulink_719217b3-6ce4-5f72-aa15-258a27c3c2f2)
William Collins
An imprint of HarperCollinsPublishers
1 London Bridge Street
London SE1 9GF
www.WilliamCollinsBooks.com (http://www.WilliamCollinsBooks.com)
This eBook first published in Great Britain by William Collins in 2019
Copyright © Isabella Mackie 2019
Illustrations by Anna Morrison
Isabella Mackie asserts the moral right to be identified as the author of this work
A catalogue record for this book is available from the British Library
Information on previously published material appears here (#litres_trial_promo).
All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, down-loaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins
Source ISBN: 9780008370039
Ebook Edition © November 2019 ISBN: 9780008370046
Version: 2019-11-01
Dedication (#ulink_bb2b7543-fbfc-5111-96fd-3fb1379765b1)
For everyone who got in contact with me after Jog On came out and trusted me with their mental health stories – this journal is for you
A NOTE FOR EBOOK READERS: (#ulink_0885b755-b975-5883-9ea2-3ec70a7d302f)
You will need a blank notebook and a pen to get the most out of the Jog On Journal.
CONTENTS
COVER (#ube94fc01-3c14-511d-8740-896e9eb04888)
TITLE PAGE (#uf372954a-d8a2-52b6-a098-520113fe35e8)
COPYRIGHT (#u5f940fdb-5ab6-5cb8-9aa1-b5258950ce5a)
DEDICATION (#ub679f9df-7d86-5708-ab19-957cb3f5d1a3)
A NOTE FOR EBOOK READERS (#u18eadfdc-1251-5678-aed5-addbe7c213c9)
INTRODUCTION (#ucc456d4f-f050-5e23-a3d0-13843188a86f)
SECTION ONE: MENTAL HEALTH (#u4d8ce07b-a10b-556a-b4c6-49f1b520ec2c)
1 GETTING HELP (#u7a1f4a1f-bbe3-51c8-a0c4-fb3e3dd0682a)
2 THE ANXIETY UMBRELLA (#u5de3b3ae-d893-565d-94cf-5676abe59736)
3 FIGHT-OR-FLIGHT (#u5c018dd0-c6db-51f3-a03b-acc5ea67c487)
4 PANIC ATTACKS (#uecd15c4c-cb14-5940-bed3-d58a4241a61d)
5 PHYSICAL SYMPTOMS (#u1b3acbde-9dfc-53e8-9681-6665f631747e)
6 INTRUSIVE THOUGHTS (#ue22e953e-47a7-52e8-b9ea-21b20477331e)
7 BAD COPING SKILLS (#litres_trial_promo)
8 GOOD COPING SKILLS (#litres_trial_promo)
SECTION TWO: RUNNNNNNINNGGGGG! (#litres_trial_promo)
1 GETTING STARTED (#litres_trial_promo)
2 GOALS (#litres_trial_promo)
3 CONFIDENCE (#litres_trial_promo)
4 ANXIETY AND EXERTION (#litres_trial_promo)
5 PREPPING (#litres_trial_promo)
6 LET’S GO RUNNING (#litres_trial_promo)
7 YOU DID IT! (#litres_trial_promo)
8 PANIC VS. PUFF (#litres_trial_promo)
9 GETTING TO KNOW YOUR BODY (#litres_trial_promo)
10 HABIT (#litres_trial_promo)
11 NOW WHAT? (#litres_trial_promo)
12 THE DIFFICULT SECOND WEEK (#litres_trial_promo)
13 DIFFERENT WAYS OF RUNNING (#litres_trial_promo)
14 WHAT TO LISTEN TO (#litres_trial_promo)
15 ON THE WAY TO 5K (#litres_trial_promo)
16 BOREDOM (#litres_trial_promo)
17 LONGER-TERM MOTIVATION (#litres_trial_promo)
18 WHAT COMES NEXT (#litres_trial_promo)
19 SCARING YOURSELF ON PURPOSE (#litres_trial_promo)
20 PITFALLS (#litres_trial_promo)
21 BEING PROUD (#litres_trial_promo)
FOOTNOTE (#litres_trial_promo)
END NOTES (#litres_trial_promo)
RESOURCES (#litres_trial_promo)
ACKNOWLEDGEMENTS (#litres_trial_promo)
ABOUT THE AUTHOR (#litres_trial_promo)
ALSO BY BELLA MACKIE (#litres_trial_promo)
ABOUT THE PUBLISHER (#litres_trial_promo)
INTRODUCTION (#ulink_e96076ca-3238-59d4-8a98-b723bd208bc1)
Hello. Welcome to my diary – where I’ll be writing down my innermost secrets and talking about boys I fancy.
Oh no, wait, this isn’t that kind of journal. This is a journal for YOU. And while you’re welcome to write about boys (or girls) as much as you want in it, I’ll be focusing more on mental health and how running might be able to help you. Some of you will know that I wrote a book called Jog On – some of you might have read it. It’s OK if you haven’t (but, y’know, feel free to pick up a copy, my dog needs to be kept in bones) because this journal will hopefully be a space for those who read the book AND for those who didn’t but still would like to know more about the link between mental health and going for a jog.
Jog On is a book I wrote about my experience with anxiety – a horrible condition which makes life feel incredibly scary and can leave you feeling unable to cope with the everyday. I wrote it to show other sufferers that they are not alone, and to promote jogging as one tool to help with such issues. For me, running made me feel stronger than I ever had, it gave me back some independence (which mental illness often robs from you) and it showed me how strong the link between my brain and my body is – a link I think we often ignore in the modern world.
In five years of running, I’ve stopped having the panic attacks which paralysed me. I’ve been able to go to places that my anxious brain would’ve prevented me from visiting. I’ve taken on challenges that I would’ve hidden away, and I’ve graduated from a life half lived to one that feels full and exciting – not tinged with fear and endless panic. I still have moments of anxiety and low mood – after all, running is not a cure-all (nothing is) – but I’m mostly able to dig myself out of these moments now, and for that, I credit my daily jogs. I can draw a direct line from that first short run I took to where I am now, and I’m far from the only person to feel this way. As the legendary runner and author George Sheehan once said: ‘The obsession with running is really an obsession with the potential for more and more life.’[1] (#litres_trial_promo)
The response to Jog On was bigger and more emotional than I could ever have dreamed. I wrote it honestly and openly, hoping that it might help a few people and make my family understand my brain a bit better. But it ended up being a best-seller, and I’ve had thousands of messages from people who read it, either telling me about their own battles with mental health or asking for tips about how to get into running. It made me realise that one person being really honest about their mental health can produce a knock-on effect. Being blunt about my weirdest thoughts and scariest moments seemed to help other people open up and talk about theirs. It’s a hard thing to do – especially when you feel as though other people will judge you or recoil. But it’s really the only way to shrug off the long-held stigma surrounding mental illness and – more importantly – it’s the only way to help yourself. It’s nice being alive at a time in history when we’re dismantling the traditional stereotypes about mental health, but it’s even nicer being able to feel like you can tell an employer, a loved one or a doctor about what you’re going through without fear of mockery or anger.
Despite knowing how important it is to open up to others when we’re feeling low or worried, sometimes it’s still hard to actually do it. I told parts of my story to different people for years – shading in bits and holding back certain details depending on what I felt the other person could handle. And sometimes you just want to have a place to talk about this stuff without having to manage another person’s expectations. So this journal will be an honest place to do that. A space to learn a bit more about mental health, somewhere to start or further your running journey, a place to reassess what you want from running and, most importantly, a home for all the thoughts you want to get out.
There’s a good reason that people have kept diaries for centuries. Though he was far from the first, Samuel Pepys is probably the most well-known diarist.[2] (#litres_trial_promo) He jotted his thoughts down for ten years between 1660 and 1669 and wrote over a million words – many about his mistresses. (Maybe it assuaged a guilty conscience. If it did, he hid it well.) Cognitive behavioural therapy also encourages the subject to write down their thoughts – a form of brain homework if you like. More on that later.
Pepys might not have made the link between his obsessive record keeping and his own mental health but modern research has. Brain scans have shown a change in the amygdala – the part of the brain responsible for processing our emotions – when we put pen to paper about our worries.[3] (#litres_trial_promo) Studies have even shown us that writing down our negative thoughts and emotions might help our physical health – prompting fewer trips to the GP and leading to less time off work.[4] (#litres_trial_promo)
Think of it like a Pensieve (if you’ve not read Harry Potter then firstly, wow, and also, a Pensieve is a stone dish you can put your memories in when you feel like your mind is overflowing with them) – somewhere to offload the stuff that’s worrying you and look at it from a place slightly removed.[5] (#litres_trial_promo) A thought whirring around your mind gets gloopy and collects detritus as it goes round and round, making it hard to rationalise. But by looking at the thought summed up on paper, we’re able to see it more clearly and – hopefully – let go of the anxiety around it.
I received so many questions from readers when Jog On came out, questions about running, about panic attacks, about how to motivate yourself when it feels impossible, about the best running trainers and even about what ice cream I eat after a jog. So many of these queries will be addressed in the coming chapters – because there’s nothing better than a gaggle of avid readers to tell you what’s important and what you’ve missed. It’s been like free market research and I’m so glad of it. Lastly, I am not in the business of motivational quotes or cheery platitudes. I still struggle from time to time – I don’t live amongst glitter and rainbows.
So this might be a touch more cynical than some journals – but if that’s your thing, then welcome to your running and mental health journal.
One last note – since I’ve tried to tie together advice on running and discussion of mental health, I’ve decided that this journal will alternate between the two. Obviously the sections will merge in lots of places, but I think it’s helpful to concentrate solely on mental health in some places – after all, what’s more important? And equally, when we’re talking about running shoes or how to prevent injury, I’d like you to be focusing on that without getting bogged down in symptoms about anxiety. But you can’t understand why running helps boost mood unless we also look at the times when your mental health is suffering. Also, feel free to read just the running parts or just the mental stuff if that’s what you want to do. My mum read only the peace bits of War and Peace. She is excellent.
MENTAL HEALTH (#ulink_7a92e87c-d86a-5104-82f4-db87444c9580)
PART ONE (#ulink_a85e70ee-642e-5b24-bb47-af301d9c2c77)
GETTING HELP (#ulink_a85e70ee-642e-5b24-bb47-af301d9c2c77)
This journal talks a lot about mental health – which covers a HUGE range of issues. I’m going to mainly talk about anxiety because that’s my wheelhouse (I would smash Mastermind if excessive worry was my specialist subject), but that itself is an umbrella term. And mental-health issues often overlap, so I think that you’ll recognise much of this stuff whether you suffer from OCD, social anxiety or panic attacks. All of us afflicted with anxiety speak the same language. And that’s true of runners too. And anxious runners are even more in sync with each other. When I do talks, there’s usually a book signing at the end, and I usually ask people whether they’re anxious, a runner or an anxious runner. Because those are my people. They’re not coming to see me because they love poetry and fine dining. I assume you’re here because you’re also in one of those three tribes (you can like poetry and food too, of course).
First things first. If you’re struggling with your brain and haven’t sought help – go and speak to your GP. This book – NO book – can do more for you than talking to a professional who can help you with diagnosis, therapy, medication and support. It’s hard. A 2004 study by the World Health Organization (WHO) found that between 30 and 80 per cent of people with a mental-health issue don’t seek treatment – and the reasons why vary.[1] (#litres_trial_promo) If you’ve not sought any help, circle the explanation(s) that fit this best:
Shame
A feeling that you’re not worth help
A sense that nothing can make you feel better
Not knowing where to go
Not feeling confident that your story will be confidential
A worry that you can’t access or afford treatment
A feeling that you won’t be taken seriously
A bad experience with a GP or other medical professional
You want to handle it alone
If your reason isn’t listed, write it in the space below.
I understand all of these concerns, by the way – I’ve felt nearly all of them myself. But here’s the thing: mental illness will not go away on its own, and the longer it continues, the harder it can be to treat. We know that many mental-health conditions manifest in adolescence, and calcify over time. If you seek help you could:
• Lower your risk of further incidents down the road.
