Exercise eases symptoms of depression and anxiety
Exercise can improve symptoms of depression and anxiety. Even small amounts of exercise help. These realistic tips and goals can help you get started and stick with it.
If you have depression or anxiety, you might find your doctor prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn’t a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.
“It’s not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety, ” says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.
When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. Here’s a look at how exercise can ease symptoms of depression and anxiety. Plus, get realistic tips to get started and stick with exercising.
How exercise helps depression and anxiety
Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes, obesity and other diseases. A growing volume of research shows that exercise also can help improve symptoms of certain mental conditions, such as depression and anxiety. Exercise also may help prevent a relapse after treatment for depression or anxiety.
Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression. However, smaller amounts of activity — as little as 10 to 15 minutes at a time — have been shown to improve mood in the short term. “So, small bouts of exercise may be a great way to get started if it’s initially too difficult to do more, ” Dr. Vickers-Douglas says.
Just how exercise reduces symptoms of depression and anxiety isn’t fully understood. Researchers believe that exercise prompts changes in both mind and body.
Some evidence suggests that exercise postively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release tension in muscles, help you sleep better and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.
If you exercise regularly but depression or anxiety still impairs your daily functioning, seek professional help. Exercise isn’t meant to replace medical treatment of depression or anxiety.
The benefits of exercise for depression and anxiety
Exercise has numerous psychological and emotional benefits when you have depression or anxiety. These include:
•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. When you have depression or anxiety, it’s easy to dwell on how badly you feel. But dwelling interferes with your ability to problem solve and cope in a healthy way. Dwelling also can make depression more severe and longer lasting. Exercise can provide a good distraction. It 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. Depression and anxiety can lead to isolation. That, in turn, can worsen your condition. 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 something beneficial to manage depression or anxiety is a positive coping strategy. Trying to feel better by drinking alcohol excessively, dwelling on how badly you feel, or hoping depression and anxiety will go away on their own aren’t helpful coping strategies.
Tips to start exercising when you have depression or anxiety
Of course, knowing that something’s good for you doesn’t make it easier to actually do it. With depression or anxiety, you may have a hard enough time just doing the dishes, showering or going to work. How can you possibly consider getting in some exercise?
Here are some steps that can help you exercise when you have depression or anxiety:
•Get your doctor’s support. Some, but not all, 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.
•Identify what you enjoy doing. Figure out what type of exercise or activities you’re most likely to do. And think about when and how you’d be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a walk in the woods or play basketball with your children after school?
•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. Twenty minutes? Ten minutes? Start there and build up. Custom-tailor your plan to your own needs and abilities rather than trying to meet idealistic guidelines that could just add to your pressure.
•Don’t think of exercise as a burden. 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 schedule the same way you look at your therapy sessions or antidepressant medication — as one of the tools to help you get better.
•Address your barriers. Identify your individual barriers to exercising. If you feel intimidated by others or are self-conscious, for instance, you may want to exercise in the privacy of your own home. If you stick to goals better with a partner, find a friend to work out with. If you don’t have extra money to spend on exercise gear, do something that is virtually cost-free — walk. If you think about what’s stopping you from exercising, you can probably find an alternative solution.
•Prepare for setbacks and obstacles. Exercise isn’t always easy or fun. And it’s tempting to blame yourself for that. 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.
Sticking with exercise when you have depression or anxiety
Launching an exercise program is hard. Sticking with it can be even harder. One key is problem solving your way through when it seems like you can’t or don’t want to exercise.
“What would happen if you went out to your car and it wouldn’t start? ” Dr. Vickers-Douglas asks. “You’d probably be able to very quickly list several strategies for dealing with that barrier, such as calling an auto service, taking the bus, or calling your spouse or friend for help. You instantly start problem solving. ”
But most people don’t approach exercise that way. What happens if you want to go for a walk but it’s raining? Most people decide against the walk and don’t even try to explore alternatives. “With exercise, we often hit a barrier and say, ‘That’s it. I can’t do it, forget it,’ ” Dr. Vickers-Douglas says.
Instead, problem solve your way through the exercise barrier, just as you would other obstacles in your life. Figure out your options — walking in the rain, going to a gym, exercising indoors, for instance.
“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. ”
Article original printed at mayoclinic.com (November 5, 2005)