Movement affects so much more than just your body! We hear that a lot. Since research suggests that exercise helps depression and anxiety by raising serotonin levels in the brain as well as supporting the growth of neurons in the brain, why aren’t we jumping on the treadmill or heading out for a hike when the debilitating effects of anxiety and depression grab us? That is a good question, my friends!
One of the biggest reasons is that we are told to exercise when we are depressed or anxious. Let’s face it, we really don’t like being told to do something, especially when suffering from depression and anxiety. The emphasis on the physical effects of exercise could potentially be creating societal apathy toward it. We hear that exercise helps with weight loss, diabetes, and blood pressure control, which it does. The physical effects of exercise on our bodies can take up to three months to see. When you are anxious and/or depressed, it can be challenging to get up and get moving, and the societal apathy toward exercise doesn’t help the situation We don’t want to have to wait that long to see the effect on our mood. Here is the good news: Exercise offers near-instant gratification related to mood. Truly!
There is a problem: when you are depressed and anxious, finding the energy just to leave the house can zap your precious energy reserves. Sadly, many of us view exercise through a very unrealistic filter. “Exercise only counts if you are out of breath or it hurts. It is not as beneficial unless you are physically exhausted from exercise.” This is simply untrue. Everything counts. While running, playing basketball, and weight training are great, ALL physical activity can positively impact mood. Movement is what matters. That's right. Movement counts, like washing the car, gardening, walking the dog, and less strenuous activities. In fact, starting too hard in exercise programs is one of the main reasons people develop a disdain for exercise. This can perpetuate negative feelings about exercise and self. You don't need to judge the ways you move. You can simply celebrate it and its comforting effects.
Here are some tips for getting started if you are suffering from anxiety and/or depression:
It is important that if you are suffering from anxiety and depression, you set very realistic movement/exercise goals. Start out with a goal or 5-10 minutes of movement once or twice a week. Small steps make big changes. If it feels like too much or too little, adjust until it feels right.
Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan. According to the American Psychological Association, psychologists are beginning to use movement (like walking during sessions) to help patients relax and open up. When you move the body, you move the heart and mind. That is why my fitness and coaching practice is so effective. Researchers are still working out the details of how much exercise is needed to be therapeutic and what mechanisms are behind the boost exercise brings and why. But as evidence piles up, the exercise-mental health connection is becoming impossible to ignore. I see it every day in my practice. And it's been an essential aspect of my own healing and on my self-awareness journey.
Identify what you enjoy doing. Only do what you like, whether it's gardening, walking or shopping. Stick with what works for YOU. I assure you that there is no right way. Solitude or Social: It’s up to you! You may not feel up to being around people, or you might want to exercise or move with a friend. Whatever works for you. Have a buddy to walk with, or use the time to decompress by yourself.
Try not to think of movement and exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise or movement schedule the same way you look at your therapy sessions, medication, sleep, or food — as a tool to help you get better.
Analyze your barriers. Figure out what's stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don't have money to spend on exercise gear, do something that's cost-free, such as regular walking. If you think about what's stopping you from being physically active or exercising, you can probably find an alternative solution. You can ask your physician or a health and wellness coach for assistance in developing a plan for breaking through the barriers that are getting in the way.
Celebrate your movement AND your obstacles. Give yourself credit for what you are doing, no matter how small. There will be days that you just can’t do it. Celebrate knowing that you can skip a day or take a shorter walk. That doesn’t mean that you won't pick it back up the next day.
As always, be sure to consult with your physician or mental health care professional before beginning any new physical exercise or movement routine. Your doctor will consider any medications you take and your health conditions. He or she may also have helpful advice about getting started and staying motivated. Exercise and physical activity are great ways to ease symptoms of anxiety or depression, but they aren't a substitute for psychotherapy or medications.
Comments