Exercise and Depression
Depression is a mental illness characterized by low mood, loss of energy, loss of pleasure, fatigue, irritability, sadness, and changes in healthy sleep and appetite. For many people living with major depression, participating in regular daily activities such as grooming, working, preparing meals, and socializing, is challenging. Additionally, the things that often alleviate symptoms of depression are sometimes the most difficult to initiate and maintain – one of which is exercise.
Research in the area of depression has repeatedly established a connection between exercise and the reduction of depressive symptoms. For instance, a study conducted by Mata, Thompson, Jaeggi, Buschkuehl, Jonides and Gotlib (2011), investigated the association between physical activity and self reported mood among participants with and without major depressive disorder. It was discovered that participants with depression reported significantly higher positive moods on days where they engaged in physical activity. This mood increase was even more substantial as the frequency and duration of physical activity increased.
Although exercise may be difficult to initiate given the nature of depression, it has consistently demonstrated positive outcomes in terms of symptom reduction. Given the time of year, it may be easier to incorporate some physical activity into your daily routine. I recommend integrating small, simple forms of exercise into your lifestyle to begin with. However, as the research suggests, the longer and more intense the physical activity, the more likely you are to benefit. Below I have provided a list of ideas on how to become more physically active:
- Take the stairs rather than the elevator
- Bike to work (or any other reasonable destination)
- Take public transit (will require walking to and from the bus or train stop)
- Go for a short walk before work, on your lunch break and after dinner
- Stretch while watching TV
- Set a daily limit on the amount of time you spend watching TV or surfing the internet
- Gardening
- Wash your car by hand rather than taking it through the car wash
- Try Yoga or Pilates (a less rigorous method of exercise)
- Go for a light jog
- Join a summer non-competitive sports league
Of course, as time goes on you can increase the duration and intensity of physical activity you engage in. Remember that it is sometimes difficult to notice changes in your mood as a result of exercise, and these changes will not happen overnight. It may be helpful to keep a daily mood journal and record your thoughts, feelings and attitudes every day. Compare your entries on days you exercise to days you do not, and see if there are any differences. You may also ask loved ones if they notice a change in your overall mood. Lastly, it may help to know that while you are improving your mental health, you are also making important improvements to your physical health.
Even small life changes can be difficult to commit to. If you have any questions, or feel the need for additional support, please reach out to a mental health professional.
Mata, J., Thompson, R., Jaeggi, S., Buschkuehl, M., Jonides, J., & Gotlib, H. (2011). Walk on the bright side: Physical activity and affect in major depressive disorder. Journal of Abnormal Psychology, Advance online publication. doi. 10.1037/a0023533.
Living with a Depressed Loved one
According to the Diagnostic and Statistical Manual of Mental Disorders – IV-TR, approximately 10-25% of women and 5-12% of men have a lifetime risk of major depressive disorder. Because of this high prevalence rate, there is an endless array of articles, books, blogs and pamphlets devoted to helping those diagnosed and living with depression. But what about those living with those who have depression? It is always difficult to watch a loved one suffer, and often our first instinct is to help them, cheer them up or get them to “snap out of it.” However these efforts often leave us feeling frustrated, angry or exhausted. It is extremely important to remember your own self care and well being. Ultimately the depression your loved one suffers from is out of your control, but you will be better equipped to provide the support your loved one needs if you follow a few simple guidelines.
- Talk to someone. Whether it is a close friend, relative or mental health professional, you need a support system and an outlet to express your thoughts, concerns and feelings just as much as your loved one does.
- Educate yourself. Learning about the signs, symptoms and features will help you understand what your loved one is experiencing and what you can do to meet their needs.
- You are not responsible. The fluctuation, intensity and duration of their depressive symptoms are characteristic of the mental illness. Although you can offer your love, support and guidance, remember you alone cannot cure it.
- Take care of yourself. Engage in stress-relieving activities such as yoga or other forms of exercise, art, music, gardening or social events. It is important to remember that meeting your own mental, spiritual and physical health needs will in turn help you meet the needs of your loved one.
Lastly, talk to your loved one. Keeping the lines of communication open is important in any relationship or friendship, and this is especially so when mental illness is involved.
Post-Holiday Stress
Now that the holiday season is officially over, we are all transitioning back into our daily routines. For many of us, this is not a simple task. In fact, following the whirlwind of holiday celebrations, we are often overloaded with playing catch up at work, tearing down holiday decorations, preparing the children for a new school term, maintaining New Year’s resolutions and anticipating incoming credit card bills. Post-holiday stress can have serious implications to our overall mental health and wellbeing. Specifically, stress can manifest itself in many different ways such as loss of sleep, fatigue, lack of energy, inconsistent or unhealthy eating patterns, irritability, and difficulty focusing. Stress has also been linked to more serious health problems such as a lowered immune system, digestive issues, heart disease and Alzheimer’s (Health Canada, 2007)
As a result, implementing healthy coping techniques becomes increasingly important. The first step in managing stress involves recognizing its symptoms and identifying triggers. For instance, a link between financial stress and difficulty sleeping may be determined if you often find yourself lying awake all night budgeting for upcoming bills. The trigger here is financial pressure and the symptom is disrupted sleep patterns. Once you have recognized and identified symptoms and triggers, the next step is to explore possible solutions. It may help to set aside an hour of time to make a list of all the realistic and available short term and long term solutions to each source of stress. The trick is to focus only on what you can control. Although it is unlikely you will come up with a solution to eliminate stress altogether, it is more about finding methods that will help reduce the pressure. Sometimes just creating a plan can decrease stress.
When recognizing, identifying and planning feels overwhelming, it always helps to talk it out. Speak to your partner, family, friends or mental health professional. Sometimes just having the opportunity to express your thoughts and feelings is enough to relieve some stress. Additionally, it never hurts to explore the issues from a new and fresh perspective.
Lastly, it is incredibly important to remember and practice self care. In other words, set aside regular time to do something fun, relaxing or exciting. Whether you are interested in art, music, physical exercise, cooking, socializing or reading, choosing to partake in activities you find enjoyable will allow you the opportunity to blow off steam, take a break from worry and re-energize. Remember, your own mental and physical health is just as important as the responsibilities and obligations of everyday life.
