Monday, 30 December 2019

TopeDada

New Music Album: TEE SOUND - S GENRE INSTRUMENTAL ALBUM





*THE BACKBONE OF EVERY SONG IS THE BEAT AND THERE ARE BAD BEATS,GOOD BEATS AND THEN THERE ARE ABNORMAL BEATS.ABNORMAL BEATS ARE ONLY PRODUCED BY BEAT gods,MY NAME IS TEESOUND I AM A BEAT god and MY ABNORMAL BEATS ALBUM DROPS NOW!!!!


TRACKS

1.   COOL SMOOVE                      DOWNLOAD HERE

2.   TRAP IT UP                            DOWNLOAD HERE 

3    TSINN ANTHEM                     DOWNLOAD HERE

4    AFRO VIBE                            DOWNLOAD HERE

5    THE EDM                               DOWNLOAD HERE
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Saturday, 28 December 2019

TopeDada

MUSIC- OBA NLA - TOPEDADA @topedadaofficial



OBA NLA by TopeDada also known as Tee Dreads is a song of tribute to the greatest and powerful king of kings......Its a song of praise and song of saying how great is our God.......


For Booking:
Mobile: +2348128521572
instagram: @topedadaofficial
Twitter: @topedadaofficia
FB Page: topedada
E-mail: teedreadsmusic@gmail.com

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Wednesday, 25 December 2019

TopeDada

[BREAKING NEWS]: The Gospel Act Known as Tee Dreads Announce New Stage Name: TopeDada



PRESS INFORMATION
*************************
The Gospel Act Known as Tee Dreads Announce New Stage Name: TopeDada
Temitope Dada (born June 28), is a Gospel Recording | Performing Artist, Child Care Advocate. Music Coach, Blogger, Writer, Publicist and CEO Dreads Media have decided to drop the name Tee Dreads which happen to be his nickname for TopeDada.
TopeDada had been planning this name change along with other major strategy changes, and really appreciate everyone that have been supporting and following the brand ‘TEE DREADS’ over the years which have given the opportunity to share the stage with Great Artists like Tim Godfrey, Samsong, Beautiful Nubia, AJ-SEQUENTIAL, Id Cabasa, Moji Alawiye, Toun Soetan, Big Bolaji, Mike Abdul, Kore, Monique, Panam Percy Paul, Yetunde Are, Olawale (Mtn project fame winner) and so on....


The IWO LOBA crooner have two musical albums, hosted 5 concerts till date and have also featured & performed on African Magic series program, MyTv Cable channel & also With his tracks enjoying playing time on radio stations like Beat fm, Naija fm, Raypower, Splash 105.5 fm, Inspiration fm, Unilorin fm, Paramont fm, Beat Fm, Space fm, Crown fm ,Lagelu fm,online radio stations etc.

The statement from TopeDada reads:
After finishing my latest record which will be out soon and taking some time off, I am excited to announce that I will be recording and ministering as "TopeDada" rather than using the Nickname ‘Tee Dreads’ going forward. I will be previewing new material from a forthcoming record in a series of tours in the coming months. I apologize to everyone that the change might affect in one way or the other. This was never anticipated nor my intent.
Thanks to all my friends, family and fans. See you all soon.
Contact info:
Name: TopeDada
Mobile: +2348128521572
Instagram: @topedadaofficial
Twitter: @topedadaofficia
FB Page: Topedada
E-mail: teedreadsmusic@gmail.com
Blog: www.topedadamusic.blogspot.com

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Sunday, 22 December 2019

TopeDada

NEW MUSIC : DJ D'mo ft. LC Beatz - JESUS IS LORD (THE LAMB-A)



Song Title: JESUS IS LORD (THE LAMB-A)

PRESS RELEASE
DJ D'Mo teams up with LC beatz this time around to drop an uncommon sound of praise to God. JESUS IS LORD is a song that emphasizes the gift of salvation that His death on the cross brings to mankind. It's tagged "THE LAMB-A" because Jesus is the LION and the LAMB and the hyphenated "A" stands for Alpha, Adonai, Alagbara, Aribitirabata......and the likes. This jam brings to you the vibe of the "streets" and "the projects" and lyrics directly from the throne of Grace.
Produced, Mixed and Mastered by STO

"QUOTABLE LYRICS"
Jesu gangan na the Lamba
Kinihun ati Lamba
Lasgidi to London
see me sitting on the throne like a Sultan

Farabale loni groovy gruvy
Wanbi Wagba
Otun loba wa wa lamba

Jesus is Lord
Everybody to the Center
Circle formation to the Center

CONTACT:
instagram: @ddj_dmo @LcBeatz_
Twitter: @ddj_dmo @LcBeatz_
YouTube: @DJ D'MO
Prod-Mix-Mast: STO @stofunminilu

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TopeDada

NEW MUSIC : OLAMIDE LAWAL - SE LOBA



Artist : Olamide Lawal
Song Title: Se Loba

Olamide Lawal is a gospel singer. She was born into a Christian home and has been into music for over some years now.
She has been into music since her secondary school days, where she joined a dance drama group, and her role then was to chant/praise the name of God before they are set to act, she later had a music crew at higher institution called ''Akewi Igbala'', including some music groups she was part of but Presently the worship minister at Haven nation ministry and so on....

Be blessed with her debut track titled “SE LOBA’ a core worship song.


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Saturday, 21 December 2019

TopeDada

BIOGRAPHY : OLAMIDE LAWAL


OLAMIDE LAWAL BIOGRAPHY
Olamide lawal is a gospel singer. She was born into a christian home and has been into music for over some years now. 

Educational background:    She went to George and duke nursery and primary school, felele, ibadan for her primary education. She also attended Calvary international college, felele, ibadan where she later crossed to Alayande School of Science, Oke-ado, Ibadan. she had her BSc programme at Federal university of Agriculture, Abeokuta as a biological scientists.

Experience in childhood days: Her growing up has been quite demanding and due to the kind of person she is,always committed and dedicated to service , she finds it easy in Christ....



How/When she started music:   She has been into music since her secondary school days, where she joined a dance drama group, and her role then was to chant/praise the name of God before they are set to act,she later had a music crew at higher institution called ''Akewi Igbala'', including some music groups she was part of but Presently the worship minister at Haven nation ministry and so on....

• WATCH OUT• For Her Latest Single "SE LOBA"


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Thursday, 5 December 2019

TopeDada

EVENT: Hour Of Worship 2019 with MIKE MUZIK




MIKE MUZIK AND THE CHRIST INSPIRATIONAL VESSELS LIVE IN CONCERT 003 "HOUR OF WORSHIP 2019"

*THE REVIVAL EDITION*
Theme : *TURN TO ME*
Date : 27TH DEC 19
Time : Red Carpet 12pm | Main 1pm
Venue : CAC Agbala itura District Headquarters, Olodo Garage, Ibadan
       

With joy we invite you to our concert, .HOUR OF WORSHIP {H.O.W19} the revival edition, we want to call on the power of the holy ghost.joining  force with the angels and the hosts of Heaven., so as to revive the days of old and revive the burning fire of the Holy Ghost in our generation and generations to come. We don’t need youths that craves after money, fame, power, lust and things of the world. We need youths that will thirst for the person of the Holy Ghost and diligently seek the love and presence of God with the whole of their heart, so we can become sons and daughters of the last days. 
We the above crew plan to send OUTREACH to DIFFERENT CHURCHES AND CHRISTIAN DENOMINATION so together we can ask for the POWER AND AUTHORITY OF THE HOLY GHOST through HYMNS and SONGS. We need to UNITE as ONE BODY and TOGETHER CRY out to God,especially for the YOUTHS of NIGERIA. We need REVIVAL.
 
It beyond music
reviving souls for the kingdom
Come and meet with holy ghost and  not with man 
Come and encounter the rushing wind of pentecost
 We are the Sons and daughters of the last days.

*#HOW19*
*#THEREVIVAL*
*#TTM*
*#HOLYGHOSTGANG*
 *#SONS&DAUGHTERS*

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Tuesday, 3 December 2019

TopeDada

SIGNS OF MARITAL IMMATURITY .



1. Rejecting food. 
When there is an issue. This is a sign of immaturity, whether you gave the money for the food preparation or not, you should eat except you are immature. Do not allow any issue to linger unnecessarily, though some women can be really troublesome. 
2. Telling your wife severally that you are the head. 
This constant reminder is very unnecessary. Even when she disobeys or disrespects you, she still knows you are the head. Screaming it daily may not really change anything. Don't become a nagging husband to prove your headship. Women hates it when a man nags as much as a man does when a woman nags. 
3. Issuing threats. 
Beating a woman, verbally abusing her, issuing threats of divorce or bragging about taking another wife does not make you the man. Remember that empty barrels makes the loudest noise. Naturally your strength lies in your ability to tame your tongue and control your fist. Develop self control before controlling others. 
4. Reporting your wife to friends and family members.
When there is an offence, correct by talking things through. You do not score a valid point by going about talking to friends or family members. You can rather talk to trained along this line or people called into marriage counseling. Don't keep talking to people about her mistakes, they will see her from that perspective and you are selling her cheap, you can not redeem her no matter the amount. 
5. Keeping malice
It is very interesting to know that there are men that keep malice with their wives. Even some men nag isn't that funny? Some will stand and abuse and call their wives names even in public. When you engage in all these, you seem more like a big - boy rather than a man. This can turn your home into a den of insults and confrontations. There is a limit to human endurance no matter how quiet she is. 
6. Not helping with house chores. 
It is not a bad thing for a man to help with the house chores most of the time. But the woman must Know that it is the sole responsibility of the woman to carry out the house chores and manage the home whether or not she's a full time house wife. A man lending a hand is not a bad idea. Sitting to watch the TV or read the papers when there is so much to do not caring how stressful the day had been for her or how hectic taking care of him and the children can be can only increase pressure in the home. 
Occasionally checking on your wife while she works is a form of encouragement. Your children picks certain ideals from it especially your male children. Appreciation is also very important a word of thank you to your wife can help to boost her morale. Giving a helping hand with bathing, feeding and changing of diaper for your babies shows a whole lot of care for your children. 
Real men are pillars of support for his wife and not a sauce of depression. Go be a doer.

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Monday, 2 December 2019

TopeDada

PERSONAL HEALTH : The Crisis in Youth Suicide


Too often, suicide attempts and deaths by suicide, especially among the young, become family secrets that are not investigated and dealt with in ways that might protect others from a similar fate.

By Jane E. Brody

The death of a child is most parents’ worst nightmare, one made even worse when it is self-inflicted. This very tragedy has become increasingly common among young people in recent years. And adults — parents, teachers, clinicians and politicians — should be asking why and what they can do to prevent it.

In October, the Centers for Disease Control and Prevention reported that after a stable period from 2000 to 2007, the rate of suicide among those aged 10 to 24 increased dramatically — by 56 percent — between 2007 and 2017, making suicide the second leading cause of death in this age group, following accidents like car crashes.

“We’re in the middle of a full-blown mental health crisis for adolescents and young adults,” said Jean M. Twenge, research psychologist at San Diego State University and author of the book “iGen,” about mental health trends among those born since 1995. “The evidence is strong and consistent both for symptoms and behavior.”

Along with suicides, since 2011, there’s been nearly a 400 percent increase nationally in suicide attempts by self-poisoning among young people. “Suicide attempts by the young havequadrupled over six years, and that is likely an undercount,” said Henry A. Spiller, director of the Central Ohio Poison Center, who called the trend “devastating.” “These are just the ones that show up in the E.R.”

Had any other fatal or potentially fatal condition leapfrogged like this, the resulting alarm would surely have initiated a frantic search for its cause and cure. But too often suicide attempts and deaths by suicide, especially among the young, become family secrets that are not investigated and dealt with in ways that might protect others from a similar fate.

“We’re at a point now where this issue really can’t be ignored,” said John P. Ackerman, clinical psychologist and coordinator of suicide prevention at Nationwide Children’s Hospital in Columbus, Ohio. “We invest heavily in crisis care, which is the most expensive and least effective means of preventing suicide.”

He proposed instead that more time and money be spent “on identifying kids who are most vulnerable, helping them respond effectively to stress, and teaching them what they can do in a crisis. And we need to start early, in the elementary grades. We haven’t even begun to use the resources that we know work. We have to be proactive.”

In Ohio, he said, “about 40,000 students have been screened for depression and suicide risk, and hundreds of kids have been linked to services. It’s not putting ideas in their heads to ask directly whether they’ve had thoughts of suicide or dying. That doesn’t increase their risk. Rather, it’s relieving. You actually reduce the risk if you help kids talk through these difficult feelings.”

Although no one can say with certainty why suicide has become such a crisis among the young, experts cite several factors that parents, schools and others might be able to modify or control. Dr. Spiller, for example, attributes the rise in suicide attempts largely to the effects of social media and how teens and young adults communicate with their peers.

“Kids now never disconnect,” he said. “They’re connected 24/7. They go to bed with their smartphones. It may be cyberbullying. It may be envy. Maybe many things are going on here.”

One thing the research didn’t find was a link of teen suicides to the opioid crisis. Instead, in school-age adolescents, it found a rise in suicide attempts during school months — September until December, then again January through May — that doesn’t happen in adults.

The rise in attempted and completed suicides by young people correlates directly with their access to smartphones, Dr. Twenge said. “Developmentally, these ages have always been difficult, but that’s been taken to the next level by smartphones, social media and the constant pressure to be online.”

“Eighty-five percent of teens are looking at social media,” she said. “There’s less face-to-face time spent with friends. It’s now the norm to sit home Saturday night on Instagram. Who’s popular and who’s not is now quantifiable by how many people are following you. Kids are spending as much as eight hours a day on social media, where there’s a lot of negativity, competition and jockeying for status and unfiltered access to sites that tell them how to harm themselves.”

Dr. Ackerman, who noted that “young brains are less adept at dealing with complex situations,” likewise believes social media plays an important role in the suicide crisis among the young. But he sees the problem more broadly and said there is a need for schools to help counter it. Staff can be trained and screening done within schools, he said.

“Ultimately it’s a combination of economic, social and technological factors that come together along with family and school issues, and kids are less equipped to tackle these problems,” he said.

Sleep, or rather, not enough of it, is another issue undermining the resilience of today’s teens.

Several studies have found a link between “problematic internet and social media use and sleep disturbance among youth,” and that “these associations contribute to depressive symptoms in this group,” Dr. Twenge and co-authors reported in the Journal of Abnormal Psychology.

“Two surveys have shown that teens are not sleeping enough, and having a smartphone in the bedroom results in less sleep and poorer quality sleep,” she said. “It’s too tempting to stay up late looking at the phone, and the blue light it emits keeps the brain thinking it’s daytime. Almost everything done on devices is psychologically stimulating. The brain can’t slow down and relax.”

Her advice: “Avoid looking at devices within an hour of bedtime, and buy an alarm clock. It’s not the technology itself that’s the problem — it’s how we use it. We have to use it more mindfully.”

She urges parents to set reasonable limits about kids’ use of technology. Setting such limits is “not only good for kids, but they appreciate it in the long run,” she said. She noted that modern smartphones have parental control systems built in and parents can set kids’ phones to shut down at 9 p.m.

Experts also urge parents to check in with their teenage children regularly, asking how they’re feeling and whether they ever think about dying. “As early as elementary school, children can have responsible conversations about suicide,” Dr. Ackerman said. “We need to prepare young people to talk about their emotions early in life.”

He and others also emphasized the importance of controlling access to possible means of suicide, which they note is most often an impulsive act. Youngsters should never have uncontrolled access to guns, drugs or other substances that can result in a fatal overdose.

If you are having thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-8255 (TALK). You can find a list of additional resources at SpeakingOfSuicide.com/resources​.

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TopeDada

Health : How mental health during pregnancy affects the baby



- Jyoti Madhusoodanan

Health, athleticism, intelligence, illness: The traits that make us who we are come from the interplay between the genes we inherit and the environment we're exposed to. And those environmental effects begin even before we are born. Thanks to long-running studies that track offspring from womb to adulthood, we know that smoking during pregnancy is linked to low birth weight, that drinking alcohol can cause heart defects or joint disorders, that a bad diet raises the odds of a child being an obese as an adult.

But what about a mother's mental health? Until recently, researchers thought that this had an effect only after birth — that if a mother's poor emotional well-being led to neglectful or abusive parenting, it increased her child's risk of psychological disorders such as depression, attention deficit hyperactivity disorder, anxiety, or other conditions. But a woman's mental health is an integral part of her fetus' environment, explains Catherine Monk, a medical psychologist at Columbia University in New York. And a burgeoning body of evidence shows that a pregnant woman's psychological health can influence that of her child's.

Monk began working with pregnant patients early in her clinical career, and she has spent more than 20 years researching the effects of maternal stress, depression, and anxiety on offspring. She recently coauthored a review in the Annual Review of Clinical Psychology describing the mechanisms by which a mother's mental state may shape her fetus' developing brain.

Monk spoke with Knowable about the evidence so far, and why she sees this link between a woman and her child's mental health as a prime opportunity for preventive care — and not a reason to blame Mom. This conversation has been edited for length and clarity.

How did you first try to study whether a woman's mental state can affect her fetus?

We gave pregnant women in the lab a color-word matching test. It's a very standard cognitive challenge — when faced with it, we all get a little bit nervous and show an increase in heart rate and blood pressure. We thought we'd see the fetuses respond with a change in heart rate too, but we didn't see anything statistically significant for these women when their results were pooled.

We had also gathered information about how anxious these women were, using their responses to a standard questionnaire. When we separated the data by low-anxious versus high-anxious groups, we saw that the fetuses of women who were not very anxious didn't show a heart rate change at all. But fetuses of women who were more anxious had an increased heart rate in response to the stressful task. So that suggested that these fetuses, although they're receiving similar sounds and other stimuli from their mothers as the other group, are responding differently.

If a fetus' heart rate changes more in response to cues from its mom, how does that correlate with a greater risk of anxiety and ADHD?

In a subsequent study, we found that a reactive heart rate in fetuses of mothers with prenatal depression was associated with less connectivity between two regions in the brain known as the amygdala and prefrontal cortex. The amygdala is a part of brain circuits involved in regulating emotion, in detecting and experiencing stress responses. The prefrontal cortex is involved in the control of behavior, speech, and reasoning, and can dampen the amygdala's reactivity to stimuli.

So the idea is that even early on, babies of more depressed mothers have less of a connection in their brain between the amygdala and the prefrontal cortex, which may be an early sign of less cognitive control over emotion. Other labs are showing similar links between mood disturbance in pregnant women and this dampening-down of connections between these two parts of the brain. It's also something we see in experimental studies with animals.

How does a mom's mental state of anxiety or depression get communicated to the fetus?

We have some pieces of the puzzle. Hormones are one important mechanism. We know from animal studies that exposure to atypically high levels of the steroid stress hormone cortisol in the uterus is associated with more activity in the offspring's amygdala after birth. These animals show more anxiety-like behavior.

There's a lot of data from human studies as well. For example, in one study of women waiting to undergo amniocentesis, researchers found that if you compare the level of cortisol in a woman's plasma to that in the amniotic fluid — that's what the fetus is exposed to — there's less correlation in women who are less anxious. But there's a high correlation in more anxious women. This suggests that something about maternal anxiety is associated with the placenta functioning differently, which can affect how much cortisol reaches the amniotic fluid. That's one of the challenges with this research: It may not matter exactly how much cortisol is in the woman's circulation, but what level the fetus is exposed to via the placenta and amniotic fluid.

Several groups, including ours, have found that there's an enzyme in the placenta whose role is to deactivate cortisol as it crosses the placenta and this enzyme's functioning varies based on women's anxiety levels. In humans, maternal anxiety seems to be associated with a "turning off" of the gene that controls this protective enzyme so that more cortisol reaches the developing fetus. This exposure to atypically high cortisol levels is associated with decreased nerve cell formation and differences in how neurons migrate and form connections, all of which can contribute to increased risk of anxiety or ADHD.

Other groups have shown that changes in hormonal regulation because of these placental receptors being switched off are associated with alterations in kids' behavior, such as being more anxious. We're now starting to connect these dots.

Are other mechanisms at work too?

Stress can affect regulation of the immune system. Inflammatory proteins known as cytokines seem to influence how a neuron grows and forms connections, and also which neurons survive and how they develop. The role of the immune system in brain development is really just beginning to be uncovered.

Are the effects of maternal stress always harmful?

I think we tend to think of these exposures as bad. In much of our work, we're showing negative outcomes.

But there is another way to look at this, which is that your mother is giving you cues. She's very anxious that it's a dangerous world out there. In a risky environment, having an amygdala that's very reactive, a heart rate and stress response that are reactive — these are adaptations that could help survival.

But then, when a 6-year-old child goes to school, they're told, "You really need to sit down in your chair and focus," even though the classroom is very loud. That child has had early prenatal shaping to be super-alert in such an environment. It's a mismatch between the prenatal cues and the demands of the child's environment, so he or she may become anxious or have symptoms of ADHD.

Does any of this suggest that the mother may be to blame for a child's risk of ADHD?

I think it's really essential not to blame the mother. We have to be very aware that levels of stress and depression are typically two-fold higher amongst women in poverty. We have to recognize the social conditions that contribute to high levels of stress and depression — and, frankly, society has to take responsibility for that and address it through policy changes.

Should this affect how we care for the health of pregnant women?

Absolutely. Pregnancy is a time of tremendous psychological transition, not just biological change. It's a great time for screening the woman and the whole family, and making the statement that just as physical health matters, mental health matters too. How a woman is doing: That is the fetus's environment.

Routine screening for depression and anxiety are becoming part of prenatal practice, and we could be doing more of that. At a minimum, we could start taking seriously the idea that we have more than one patient.

There can be — and I think it's a deep concern — a privileging of the baby over the mother, at times. In high-risk pregnancies especially, the focus is so much on the fetus and what interventions can be done that there's less of a focus on the woman, who herself is likely having physical problems, not to mention emotional distress as well, in these contexts.

Some pregnant women want to make positive changes in their life, such as exercising more or getting help coping with past emotional trauma, for their baby's sake. Others might say their mental health matters to them as individuals, not just because they're carrying a baby. We, as clinicians, should be caring for a woman's mental health even if she isn't pregnant. And we should also realize that when we care for her when she is pregnant, we're caring for her future child as well.

This article originally appeared in Knowable Magazine, an independent journalistic endeavor from Annual Reviews. 

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TopeDada

Health : How to improve mental health through fitness



From regular walks to workouts or team sports, there are all kinds of activities that can help anxiety and depression. Here’s how to get started

- Sirin Kale

When you are struggling with your mental health, getting active may be one of the last things you feel like doing. But if you can muster the energy, evidence shows that exercise has a powerfully beneficial effect. One 2019 study, published in JAMA Psychiatry, found that physical activity is an effective prevention strategy for depression. Another 2015 paper found that exercise can be as helpful in treating mild to moderate depression as antidepressants and psychotherapy.

“We have known for a long time that exercise promotes physiological and neurochemical responses that make you feel good,” says Prof Nanette Mutrie of the University of Edinburgh’s Institute for Sport, Physical Education and Health Sciences. When we exercise, the brain releases endorphins, as well as dopamine and serotonin. “Very often, these same chemicals form part of antidepressant drugs,” she says.


There is also a psychological component to exercise that makes us feel good, says Mutrie. “When you’re exercising, you are improving your self-esteem, mastering a new task and meeting new people. All of this forms part of the mix. There’s this synergy of positive things that is happening.”

If you are struggling with your mental health and are anxious about exercise, the best advice is to start small. “Your goals should be really achievable,” advises Sarah Overall, a London-based personal trainer who is qualified to take referrals from the NHS. “Take it slowly and be proud of every step you take.” She also says you will have setbacks along the way and shouldn’t feel discouraged. “Fitness isn’t linear,” she says. “You can go for a run one day and feel OK, and the next time feel rubbish.” She suggests exercising with a trusted friend, so that you have someone to check in with if you are feeling anxious.

Mutrie suggests a simple walking programme. “Aim to increase the amount you are walking over the course of a month. Start with walking for 10 minutes a day and gradually up it.” Most smartphones now have pedometers, so you can track your steps: 7,000 steps a day is a good target to set yourself, with the aim of eventually increasing it to the government recommendation of 10,000 steps daily.

Running can be a great way of improving your self-esteem – but take it slowly at first. 

Jermaine Johnson, another personal trainer who often trains clients with depression and anxiety, suggests avoiding cardio. “That can raise the heart rate and fuel your anxiety,” he says. Instead, he suggests that you try strength training. “I’ve trained people with depression who’ve said weightlifting made a big difference.” Because you can measure your progress with weight training – heavier weights or more repetitions – you will be able to see how much you are improving, which could lift your mood.

You don’t have to exercise all the time. “If you want to optimise your exercise regime for your mental health, according to our research, exercising for 45 minutes at a time, three to five times a week, has the most beneficial mental health effects,” says Dr Adam Chekroud of Yale School of Medicine. He is the co-author of one of the biggest studies into exercise and mental health, which looked at 1.2 million adults in the US. He says that cycling and team sports will give you the biggest boost, but even walking or doing household chores are better than nothing.

It’s a good idea to pick times when gyms are less busy, so you won’t feel like you are being watched. “Speak to the gym manager and ask them about their quiet times and quiet areas,” Overall says. If you’re able to slip away from work, gyms are generally quiet in the mid-afternoon. Plus, you won’t have to drag yourself out of bed at the crack of dawn. “If it’s dark or rainy, it can be hard to get up early, especially if you’re struggling with depression,” she says.

Just being in nature has also been shown to have beneficial mental health effects. “You need sunlight for vitamin D, and vitamin D lifts your mood,” says Overall. Look for a Green Gym near you: these free, conservation-based workouts are a great way to meet people in your local area, if you’re feeling lonely; sign up and you could be planting trees or sowing seeds alongside other participants. Beyond that, the mental health charity Mind has a directory of fitness classes and other outdoor activities on its website(mind.org.uk), many of which are free.

If you feel up to being around other people, group exercise can help. “When it comes to depression or stress, these conditions have a biological underpinning, but they also have social components,” Chekroud says. The sense of community you feel as part of a sports team can have a brightening effect on your mood. “It takes the attention away from the individual person,” says Johnson. And if you end up feeling overwhelmed or anxious in the class, it is fine to leave early. “You always have the option to leave. I’ve had people who’ve walked out of my classes,” he says. “That’s fine.” If you’re feeling very anxious before a class, give the trainer a heads-up that you’re not feeling great, and might slip out early – and pick a spot near the door for minimum fuss.

Johnson recommends starting with a yoga or a barre class, rather than a circuits class, as often these involve partner-work, which can be difficult for those with social anxiety. Whatever you are doing, pick a beginner’s class: now is not the time to throw yourself into Bikram yoga. “If a class is too intense, you’re going to feel like you’re doing badly, and you may end up feeling worse than you did when you arrived,” Johnson says. “That is definitely not the goal.”

Anyone struggling with body dysmorphia “should avoid gyms, as they are full of mirrors”, says Overall. “Instead, take things outside if you can.” Try jogging or doing a high-intensity interval training workout in the park. If you are in recovery from an eating disorder, Overall recommends creating an exercise plan under the supervision of a mental health professional, to avoid overdoing it. “Otherwise, it’s like an alcoholic going back in a pub. It’s got to be carefully managed.”

If you don’t feel as if you can leave your house, there are plenty of fitness videos online that you can do at home. If you can afford a personal trainer, look for one who has an exercise referral qualification, meaning they are accredited to work with the NHS. Explain your mental health challenges to them and have them tailor an appropriate programme; speak to your doctor to ensure your workout is medically safe.

When you are exercising, it is absolutely fine to take a break, or stop entirely, if you are feeling overwhelmed. “Don’t feel like you have failed because you had to stop,” says Overall. When you are struggling with your mental health, it is easy to get trapped in a spiral of negative thoughts and think that everyone in your gym is watching you. But they are almost certainly not, says Johnson. “Ninety per cent of the time, people aren’t thinking about you – they’re focusing on their own workout.”

Finally, the act of putting on a pair of trainers can, on its own, be a form of self-care. “Even if you leave after a few minutes, you’ve already achieved something just by going to the gym,” says Johnson. Focus on the fact that you went to the gym in the first place, not that you left. And take everything one step at a time. You’re in control.

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