Jog On

Introduction

In her deeply personal and inspiring book "Jog On," journalist Bella Mackie takes readers on a journey through her struggles with severe anxiety and how a simple act of going for a run transformed her life. This powerful memoir explores the debilitating effects of mental health issues and offers hope to those who may be struggling with similar challenges.

Mackie's story is not just about running; it's about finding a way to overcome seemingly insurmountable obstacles and reclaiming control over one's life. Through her experiences and backed by scientific research, she demonstrates how exercise, particularly running, can be a powerful tool in managing anxiety and improving overall mental well-being.

Bella's Lifelong Struggle with Anxiety

Bella Mackie's battle with anxiety began in childhood. From a young age, she found herself overwhelmed by fear and worry:

• Everyday objects and situations, such as pieces of art or car noises, triggered intense anxiety
• School parties filled her with an inexplicable sense of dread
• Physical symptoms like stomach aches and chest pains were common

As Bella entered her teenage years, her anxiety manifested in more concerning ways:

• She developed compulsive behaviors to cope with frightening thoughts
• Self-harm became a coping mechanism, including skin picking and hair pulling (trichotillomania)
• Disassociation episodes made the world around her seem distorted and unreal
• Panic attacks became a regular occurrence

These symptoms led Bella to adopt avoidance behaviors, gradually shrinking her world:

• She began avoiding places that triggered panic attacks
• Over time, this meant staying away from most of her city, local stores, and even nearby parks
• By adulthood, she was avoiding planes, freeways, elevators, and subways

Understanding Anxiety Disorders

Bella's experiences highlight the severity of anxiety disorders, which are often misunderstood by those who haven't experienced them firsthand. Some key aspects of anxiety disorders include:

Obsessive Compulsive Disorder (OCD)

• Contrary to popular belief, OCD is not simply about keeping things neat
• It involves distressing, intrusive thoughts that become stuck in the sufferer's mind
• Compulsive behaviors develop as a way to prevent these thoughts from coming true
• In Bella's case, she believed turning off light switches in a specific way would prevent her mother's death

Panic Disorder

• Relates to the body's fight or flight response
• Triggers an inappropriate adrenaline response in non-threatening situations
• Physical symptoms include breathlessness, shakiness, and intense feelings of dread
• Sufferers may feel like they're dying during severe panic attacks

The Turning Point: Running as a Lifeline

Bella's life reached a critical juncture when her marriage ended after just eight months. This painful experience became a catalyst for change:

• Instead of succumbing to despair, Bella decided to try something different
• She went for a short jog in a secluded alleyway near her home
• Although she only managed to run for three minutes, she noticed an immediate impact: she hadn't cried for 15 minutes afterward

This small act marked the beginning of a transformative journey:

• Bella started running in the alleyway every night
• After two weeks, she gained the confidence to run on nearby streets
• She discovered that running quieted her mind and provided relief from intrusive thoughts
• Panic attacks began to recede as she pushed herself to run through previously anxiety-inducing areas

The Science Behind Running and Mental Health

Bella's personal experience with the benefits of running is supported by scientific research:

Cortisol Reduction

• Exercise lowers cortisol levels in the body
• Cortisol is a stress hormone released during the fight or flight response
• Reduced cortisol leads to decreased stress levels

Reframing Physical Sensations

• The physical effects of exercise (racing heart, sweating, adrenaline) are similar to anxiety symptoms
• Regular exercise helps anxiety sufferers develop positive associations with these sensations
• This can lead to reduced fear and panic when experiencing similar symptoms during anxiety episodes

Neurological Changes

• Studies on mice have shown that exercise can create new connections in the hippocampus
• The hippocampus is the area of the brain responsible for processing emotions
• These new connections may help the brain better handle stress

The Added Benefits of Exercising in Nature

While any form of exercise can be beneficial, Bella discovered that running in natural settings provided additional mental health benefits:

• A Stanford University study found that nature walks reduced negative thoughts and decreased activity in brain areas linked to poor mental health
• Other research has shown that outdoor activities like horseback riding and cycling can reduce depression and anger
• Even looking at photographs of natural landscapes while exercising can boost self-esteem and lower blood pressure

Bella's personal experience running along the Irish coastline after a friend's death illustrates the powerful impact of exercising in nature:

• The beauty of her surroundings helped shift her focus away from grief
• She felt a sense of connection to the natural world
• The experience allowed her to be present in the moment, rather than dwelling on the past or worrying about the future

Barriers to Exercise and Why Many Don't Run

Despite the clear benefits of running and exercise, many people struggle to incorporate physical activity into their lives. Some of the reasons for this include:

Gender Disparities

• Women tend to exercise less than men
• Many women and girls view sports as aggressive, competitive, and incompatible with femininity
• Negative experiences in mixed-gender gym classes during adolescence can lead to lasting discomfort with exercise

Gym Intimidation

• Many women feel intimidated by gym environments
• Fear of judgment, particularly from men, can prevent women from exercising in public spaces

Cultural and Religious Factors

• Women from ethnic minority backgrounds often face additional barriers to exercise
• Concerns about experiencing racism in group exercise classes
• Muslim women may worry about having to exercise in mixed-gender environments

Societal and Institutional Barriers

• Some obstacles to exercise require broader societal changes and policy interventions
• Making exercise accessible and inclusive for all demographics remains a challenge

Inspirational Stories and the Power of Running

Throughout her journey, Bella encountered many others who found solace and healing through running:

Sara's Story

• A young mother who used running to combat postnatal depression
• Previously resorted to self-harm to cope with her emotions
• Running provided a healthier outlet for processing her feelings and reconnecting with her body

Fauja Singh

• The oldest marathon runner in the world
• Began training in his eighties, proving that it's never too late to start running

These stories serve as powerful reminders that running can be a transformative tool for people of all ages and backgrounds.

Practical Advice for Beginning Runners

For those inspired to start running, Bella offers some practical advice:

1. Start slowly: Don't push yourself too hard in the beginning. Gradual progress is key to avoiding injury and burnout.

2. Use technology: Consider using a 5k running app to help you build up to longer distances over time.

3. Be patient: Remember that building endurance and seeing results takes time. Focus on consistency rather than immediate progress.

4. Find your own pace: Don't compare yourself to others. Everyone's running journey is unique.

5. Embrace nature: When possible, try to incorporate natural settings into your running routine for added mental health benefits.

6. Listen to your body: Pay attention to how you feel during and after runs. Adjust your routine as needed to prevent overexertion.

The Ongoing Journey of Mental Health Management

Bella's story emphasizes that there is no magical cure for anxiety or other mental health issues. Running is not a panacea that will eliminate all worries or sadness. However, it can be a powerful tool for managing symptoms and improving overall quality of life.

Key takeaways from Bella's experience include:

• Consistency is crucial: Bella now runs for at least an hour every morning, making it a non-negotiable part of her routine.
• Patience pays off: Six years after her divorce and the start of her running journey, Bella has seen significant improvements in her mental health and overall happiness.
• Holistic approach: While running has been transformative, it's important to remember that it's part of a broader approach to mental health management.
• Ongoing process: Mental health is a continual journey, and running provides a sustainable way to support emotional well-being over time.

Conclusion: The Life-Changing Power of Running

"Jog On" is a testament to the transformative power of running and its ability to help manage anxiety and improve mental health. Bella Mackie's journey from a life constrained by fear to one of freedom and joy through running is both inspiring and instructive.

The book highlights several key points:

1. Running can be a powerful tool for managing anxiety and other mental health issues.
2. The benefits of exercise extend beyond physical health, significantly impacting mental and emotional well-being.
3. Exercising in nature provides additional mental health benefits.
4. Starting an exercise routine is possible at any age or fitness level.
5. While running is not a cure-all, it can be an essential part of a holistic approach to mental health management.

Bella's story serves as an encouragement to those struggling with anxiety or other mental health challenges. It reminds us that sometimes, the simplest actions – like putting one foot in front of the other – can lead to profound changes in our lives.

For readers inspired by Bella's journey, the message is clear: lace up your sneakers, step outside, and discover the potential for transformation that lies within the simple act of running. Whether you're dealing with anxiety, depression, or simply looking to improve your overall well-being, running offers a path forward – one step at a time.