Exercising to help depression doesn't mean running away from it. In fact, there have been many studies about the benefits of staying fit whilst experiencing mental health difficulties. According to the NHS website, depression has a wide range of symptoms. They range from lasting feelings of unhappiness and hopelessness, to losing interest in the things you used to enjoy and feeling very tearful. [1]
How can exercise help depression?
Research shows that running, cycling, football and basketball are really good at maintaining a healthy mindset and body. But we all know when you're feeling down, running is the last thing on your mind.
[1] http://www.nhs.uk/conditions/Depression/Pages/Introduction.aspx- NHS choices
[2] https://www.mentalhealth.org.uk/statistics- Mental Health Foundation
[3] http://www.nhs.uk/Conditions/Depression/Pages/Symptoms.aspx- NHS Choices
[4] http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 - Mayo clinic
Who experiences depression?
It is thought that 4-10% of people in England will experience depression in their lifetime.[2] The average onset age of Major Depressive is 32, however it is a condition that can affect anyone of any age. Studies have found that the condition is predominantly diagnosed in women. Yet men have higher suicide statistics. Many psychologists and researchers have found a correlative link between the mental health stigma and gender expectations for men.What is depression?
Sometimes when people have depression, they lose interest in the things they enjoy, they feel lethargic and unmotivated. Other turn to alcohol or drugs to deal with their feelings. The most common symptoms of depression can be separated into groups, since depression affects not only psychological state, but physical and social too. The NHS have listed and grouped some symptoms of depression [3]:Psychological symptoms
- continuous low mood or sadness
- feeling hopeless and helpless
- having low self-esteem
- feeling tearful or guilt-ridden
- feeling irritable and intolerant of others
- having no motivation or interest in things
- finding it difficult to make decisions
- not getting any enjoyment out of life
Physical symptoms
- changes in appetite or weight (usually decreased, but sometimes increased)
- unexplained aches and pains
- lack of energy
- changes to your menstrual cycle
- disturbed sleep – for example, finding it difficult to fall asleep at night or waking up very early in the morning
Social symptoms
- not doing well at work
- avoiding contact with friends and taking part in fewer social activities
- neglecting your hobbies and interests
- having difficulties in your home and family life
If you think you are experiencing a few of these symptoms, book an appointment with your GP for advice and information. Or, if this is a bit daunting you can meet with a friend, over coffee and cake, which might be a bit easier!
How can exercise help depression?
Research shows that running, cycling, football and basketball are really good at maintaining a healthy mindset and body. But we all know when you're feeling down, running is the last thing on your mind.
Physical benefits of exercise
·
Releasing 'feel-good' brain chemicals can ease
depression (neurotransmitters, endorphins and endocannabinoids). These can sometimes be called the 'Neurochemicals of happiness' [4]
·
Improving immune system
health by reducing chemicals that could increase symptoms of depression
Psychological benefits of regular exercise
·
Gain confidence.
Meeting exercise goals or challenges, even small ones, can boost your
self-confidence. Getting in shape can also make you feel better about your
appearance.
· Distraction
·
Get more social
interaction- If you become a member of a sports team or club, each meeting is a social situation, that can help improve your mood.
·
Cope in a
healthy way- coping through substance abuse (drugs, alcohol etc), can cause further feelings of guilt or self hatred, whilst exercise evokes pride and sense of achievement. This would help to manage the negative effects of depression
·
Creating routine
Setting and achieving goals
What can I do?
Your exercise routine should be based around you, so there little point in picking an exercise you hate! Be realistic when first starting out, listen to your physical needs as well as being attentive to how much you can manage. If at first your struggling, remember that the more you do, the better you will become and when you're reflecting, you'll feel so proud.
However, if you require further support, visit a depression helpline like Mind [https://www.mind.org.uk/about-us/what-we-do/depression-alliance/] OR book an appointment with your GP.
[2] https://www.mentalhealth.org.uk/statistics- Mental Health Foundation
[3] http://www.nhs.uk/Conditions/Depression/Pages/Symptoms.aspx- NHS Choices
[4] http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 - Mayo clinic
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