Everyone is aware of the physical benefits of exercise, but recommending exercise as a mental health treatment is often underused. If you’ve ever experienced the afterglow from finishing an intense workout, or the runner’s high after pounding the pavement, you’ve tapped into some of the natural benefits physical activity has on the brain. If you’re working through emotional wounds, physical exercise can be a great adjunct to ongoing psychotherapy and medication management. For some people with moderate depression, exercise may even serve as a medication replacement.
How it works:
Exercise may help improve mood and increase an overall sense of well-being. Research shows that at little as five minutes of moderate activity can have a positive effect on mood, and consistent exercise has been shown to fully alleviate depression symptoms equal to that of antidepressant medications.
Research also shows that exercise can reduce symptoms associated with anxiety and PTSD. For those who have survived trauma, the natural reactions of fight, flight, or freeze, may feel like they happen constantly in response to events that are not life-threatening. Regular exercise mimics some of the same symptoms of anxiety, including increased heart rate, perspiration, and muscle tension. However, instead of experiencing intense fear associated with those physical sensations, a new sense of safety and mastery is developed, which can lead to better emotional regulation for those prone to panic disorders.
How to get started:
When dealing with depression and anxiety, it can feel nearly impossible to find the motivation to be physically active, which is why it’s okay, and even recommended, to start slow. Begin by setting manageable and realistic goals, like one walk before dinner, one night of the week. Celebrate your successes (even if they seem small), and gradually build up the amount of activity, and the level of exertion. Notice how you feel before, during, and after, and take notes in a journal.
Don’t worry about buying new clothes or joining an expensive gym, there are easy ways to increase movement every day around the house or at work. Spend time gardening and mowing the lawn, or washing the car. Take the dog for an extra-long walk, or grab a work pal at lunch and take a walk together on your break. Remember to always talk to your doctor first before beginning any exercise program.
For more information on how increasing your physical activity can improve your mental health, contact LiveFree Counseling at 720.465.6180.
