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Speaker 1: Hey, everybody, what's going on? Emily?

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Speaker 2: Here? You are listening to five minute Friday from Hurdle. Y'all,

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Speaker 2: I have an update. I ran on God, what.

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Speaker 1: Night was it?

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Speaker 2: Tuesday? Tuesday? I ran on Tuesday. It wasn't the evening,

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Speaker 2: it was the daytime. But I feel like you've been

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Speaker 2: in the loop with me, but I haven't actually been

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Speaker 2: entirely transparent with you. So basically, what's been going on?

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Speaker 2: I mentioned this a little bit in one of the episodes. Recently,

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Speaker 2: I have been dealing with some knee tendonnight. It has

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Speaker 2: been very disconcerting because I've never dealt with any sort

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Speaker 2: of knee problem before. I am excited because I have

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Speaker 2: an entry to the Tokyo Marathon. It's my last marathon major.

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Speaker 2: It's my kind of like big finale. I'm not itching

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Speaker 2: to run any other marathons anytime soon aside from this,

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Speaker 2: And so it's been making me feel all these kind

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Speaker 2: of ways because I know that this has been on

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Speaker 2: the horizon.

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Speaker 1: My knee has been feeling some kind of way.

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Speaker 2: I have always been honest with myself that I'm going

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Speaker 2: to be smart with how I treat and take care

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Speaker 2: of my body, and so for the last five weeks

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Speaker 2: that I have been without running, that I have been

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Speaker 2: consciously choosing to avoid running, I have been cycling, And

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Speaker 2: so I finally showed up to physical therapy on I

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Speaker 2: was lying.

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Speaker 1: It was Wednesday.

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Speaker 2: I showed up to physical therapy on Wednesday, and I

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Speaker 2: looked at my physical therapist and I said, I need

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Speaker 2: to run. And I didn't mean it in like I'm

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Speaker 2: about to go lace up my seekers and go out

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Speaker 2: and run three point one miles. What I meant was

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Speaker 2: I need to run, and I just need to feel

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Speaker 2: how it feels in my body so that I can

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Speaker 2: make choices for myself going forward.

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Speaker 1: I won't lie, like.

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Speaker 2: It's very hard to completely trust in another person when

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Speaker 2: it comes to making smart decisions for your body. But

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Speaker 2: I know that I have trusted in this individual, specifically

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Speaker 2: in my physical therapist before, and so knowing that it

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Speaker 2: has worked out before, I have absolutely no reason to

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Speaker 2: not trust in him again. With that said, we got

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Speaker 2: on the treadmill and I started running. And by I

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Speaker 2: started running, I mean that it was much slower than

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Speaker 2: I usually run, but I got up there and I

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Speaker 2: did it, and I did it for a full like

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Speaker 2: forty five seconds to a minute. And I remember in

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Speaker 2: this moment, as it was so recent, that I distinctly

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Speaker 2: remember smiling like I was running and I was smiling,

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Speaker 2: and I just had this instant where I thought to

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Speaker 2: myself that it's all going to be okay.

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Speaker 1: And it's so.

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Speaker 2: It's understandable, right, It's understandable that we go through things

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Speaker 2: in life that we feel like we have no control over,

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Speaker 2: and so in these moments we feel scared or afraid

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Speaker 2: or like the world is crumbling around us. But what

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Speaker 2: actually happens in these moments is that we eve an

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Speaker 2: opportunity to learn.

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Speaker 1: More about ourselves.

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Speaker 2: And so as I was on this treadmill and I

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Speaker 2: was smiling, and I had run for about sixty seconds

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Speaker 2: at this point, I have this moment where I realized

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Speaker 2: that it's all going to be okay. And yes, there

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Speaker 2: are so many things that I don't know right now, right,

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Speaker 2: but all I can do is the best with what

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Speaker 2: I have. And an old iteration of myself would have

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Speaker 2: gotten to a point where I was so frustrated.

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Speaker 1: With the unknown.

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Speaker 2: But if I'm sitting here in my day to day

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Speaker 2: and I'm worrying about the unknown, my question to you is,

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Speaker 2: what does that actually do for me. What does sitting

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Speaker 2: and worrying about the things that you cannot control do

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Speaker 2: for you? I'll ask you that again. What does sitting

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Speaker 2: down and worrying about the things that you cannot control

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Speaker 2: do for you? I know the answer to that question,

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Speaker 2: and I'm sure that you do as well. It doesn't

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Speaker 2: do anything. So knowing that and hearing my story, I

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Speaker 2: advise you and hope that going forward, you can do

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Speaker 2: the best with what you have in that moment and

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Speaker 2: get to a place where you feel as though you

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Speaker 2: have more agency to let go. Y know, letting go

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Speaker 2: is scary. I've been there, I'm there now, I hear you.

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Speaker 2: I get it. But the best that you can do

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Speaker 2: with what you have is all that you can do

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Speaker 2: for yourself. And so my listener prompt for this week

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Speaker 2: is what is one thing that you can let go

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Speaker 2: of right now that you will be better for? What

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Speaker 2: is going on in your life that you have no

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Speaker 2: control over, you're scared of, you're stressing out over. How

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Speaker 2: can you let go? What can you do for yourself?

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Speaker 2: And now a listener question.

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Speaker 3: Hey, Emily, I'm dealing with a decent amount of seasonal

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Speaker 3: depression and I wanted to know if you had any

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Speaker 3: idea is on how to tackle that. Thanks.

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Speaker 1: Man, It's that time of year. It's it's crazy, right.

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Speaker 2: I feel like this time of year always really sneaks

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Speaker 2: up on us and all of the sudden it is

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Speaker 2: dark out at four forty five and we're in the

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Speaker 2: winter months. First and foremost, I want to tell you

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Speaker 2: that you're not alone in how you feel. Many people

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Speaker 2: go throughout this time period without diagnosing the fact that

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Speaker 2: they may have seasonal depression. So I want you to

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Speaker 2: know that first and foremost. The second second thing that

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Speaker 2: I will say is that there are different strategies that

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Speaker 2: you can use to feel better in your body. And

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Speaker 2: the first thing that I'm going to advise is writing

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Speaker 2: down the things that make you happy, making some sort

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Speaker 2: of a joy list, so that you can be cognizant

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Speaker 2: of the different opportunities you have within your day to

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Speaker 2: day to smile. So maybe on your joy list it's

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Speaker 2: cooking dinner, or it's getting on your peloton, or it's

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Speaker 2: talking to your mom for twenty minutes, whatever it is

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Speaker 2: on your list, realize that you have the opportunity every

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Speaker 2: single day to choose something off of that list to

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Speaker 2: put you in a better place. And that is what

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Speaker 2: I will say from my experience with depression. Albeit it

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Speaker 2: wasn't necessarily seasonal, I feel like I was going through

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Speaker 2: it for a little bit more time. And I'll link

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Speaker 2: to the episode where I speak about my express experience.

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Speaker 1: Excuse me with depression in the show notes.

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Speaker 2: But when it comes to navigating depression, you have to

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Speaker 2: choose to do something about it right. Not only do

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Speaker 2: you have to choose to share your experience with someone

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Speaker 2: to open up, whether that's with a therapist or a

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Speaker 2: family member or a friend, but then there are going

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Speaker 2: to be steps that you can take that might feel uncomfortable,

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Speaker 2: that could put you in a better situation than perhaps.

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Speaker 1: The one you woke up with that day.

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Speaker 2: So knowing this, knowing that it won't be easy, the

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Speaker 2: first step is accepting that, and the next step is

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Speaker 2: taking authority and ownership over what's within your control to

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Speaker 2: do something about that moving forward. So you have your

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Speaker 2: joy list, Okay, the first step is making that list.

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Speaker 2: The next step is doing something on that list to

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Speaker 2: take ownership over the fact that maybe you're not feeling

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Speaker 2: your best. And then I encourage you to journal and

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Speaker 2: sit down and write about how you feel after you

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Speaker 2: do that, knowing that again you're taking your situation into

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Speaker 2: your own hands.

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Speaker 1: I get it, it's tough. I've been there. I see you.

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Speaker 2: Know that again you are not alone, and that you

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Speaker 2: have the opportunity to change your circumstance. That fact is

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Speaker 2: different than feeling, and you can do something when feeling

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Speaker 2: some kind of way is the only thing that's preventing

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Speaker 2: you from standing in your power. How do you want

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Speaker 2: to feel and what is in your control to do

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Speaker 2: something about your circumstance in this moment. Be realistic with

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Speaker 2: yourself and know that there's hope. It's waiting for you,

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Speaker 2: and that's really special. I'm over at Emily a Body

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Speaker 2: and at Hurdle podcast on social and if you're not

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Speaker 2: yet getting the weekly Hurdle in your inbox, I encourage

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Speaker 2: you to get our newsletter. It comes out free every

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Speaker 2: single Friday, so much of the same inspiration motivation that

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Speaker 2: you love from the show. And like I said, absolutely

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Speaker 2: free with that, another hurdle conquered.

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Speaker 1: Catch you guys next time.