Mental & Emotional Health

I have solved my depression!!

I don’t exercise.
(and there, I admitted it)

I used to be addicted to exercise. For years I ran, a lot; a lot alot. But now, I don’t. I don’t run, sometimes I walk (to and from the bus stop and around my office, but otherwise, I sit on my rump all day and type on the computer (both at work and at home) or read or cross-stitch or watch TV or eat or anything but(t?) exercise. However, even the Mayo Clinic says that small amounts of exercising can improve symptoms of depression & anxiety.

Mayo Clinic says that in order to “significantly improve” depression you may need to exercise for 30 minutes a day between three & five days a week, but as little as 10 or 15 minutes of exercise has been proven to improve moods in the short term - and from my own personal experience, I’ve learned that once I get going, 10 or 15 minutes soon becomes 30. Evidence may suggest that exercise could increase the levels of “feel-good” endorphins in your brain, help with a full night’s sleep, reduce the stress hormone cortisol and even the increase in body temperature may have calming effects. These changes in your mind & body can also help with hopelessness, anxiety, irritability, fatigue, anger, self-doubt and sadness.

While exercising, there are quite a few emotional and psychological benefits to be had including:
~confidence: “engaging in physical activity offers a sense of accomplishment. Meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most. Exercise also can make you feel better about your appearance and your self-worth.”
~distraction. “[exercise] shifts the focus away from unpleasant thoughts to something more pleasant, such as your surroundings or the music you enjoy listening to while you exercise.”
~interactions: “Exercising can create opportunities to interact with others, even if it’s just exchanging a friendly smile or greeting as you walk around your neighborhood.”
~healthy coping: “doing [anything] beneficial to manage depression or anxiety is a positive coping strategy.”

Finally in the Mayo Clinic’s article are some steps to help you get going on the exercise track (pun intended) when you are anxious or depressed.
**get your doctor’s support. “some mental health professionals have adopted exercise as a part of their treatment suggestions. Talk to your doctor or therapist for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.” I absolutely suggest this one. When you let your doctor know that you’re going to start an exercise program, they may help hold you accountable to your plan.
**identify what you enjoy doing. Do what you like doing … otherwise exercising will become a chore, not something to help you out!
**set reasonable goals. Your mission doesn’t have to be walking for an hour five days a week. Think about what you may be able to do in reality. Can you handle 10 minutes? What about 15 minutes? If that’s all you can do, then that’s all you can do - but get up and do it!
**prepare for setbacks and obstacles. Exercise isn’t always easy or fun. “People with depression are especially likely to feel shame over perceived failures. Don’t fall into that trap. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn’t mean you’re a failure and may as well quit entirely. Just try again the next day.” You can do this!

“Some people have the idea that being physically active is supposed to be easy and natural,” Dr. Vickers-Douglas says. “Some think of it as just having enough willpower. But that really oversimplifies it and can make us feel like failures. You can’t just rely on willpower. Identify your strengths and skills and apply those to exercise.”