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What You Need to Be Doing to Combat Your Depression

Fitness for Mental Health: the Most Effective Long Term Treatment for Beating Depression

By Kathy AndersonPublished 6 years ago 6 min read
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Image via Staticflickr

I’d always been one of those people who heard someone saying they’re going to the gym and said, “What?! Why?! You’re crazy!” Exercising for fun in your free time—that’s weird, right?

Well, it turns out that your physical and mental health are intricately linked, and you can use your physical health to improve your mental health. Mind = blown!

We’ve been told over and over that one in three people will suffer with a mental health problem, like depression, at some point in their lives, and we’re encouraged to look out for our friends and help them accept that it’s okay not to be okay. But where does it tell you what to do about it?

Most people feel so overwhelmed by this feeling of loss of control over their own minds that depression brings they head straight for the doctors who immediately prescribe anti-depressants. But anyone who’s ever taken anti-depressants will tell you they have their own downside. Aside from the initial nausea, night sweats, weight gain, drowsiness, decreased libido, etc., once they’re up and running in your life, they do sap your ability and motivation for most enjoyable aspects of life. Yes, they can help you through a particularly rocky period of your life, but they are not a long term solution, and the side effects can continue indefinitely and become just as much trouble to your life as the depression you were taking them for in the first place.

However, there are some things you can do for yourself—namely exercise. We’ve all heard about the endorphins, right? And everyone knows someone who’s addicted to running. Why is that? Well, increasing your heart rate forces your body to use the oxygen in your blood stream more efficiently. Alongside this it changes the way your brain balances its serotonin and melatonin levels and actually increases your capacity for happiness. You do a workout = you feel good.

So how can we apply this to our mental health?

First, we need to look at mental wellbeing. It’s all well and good thinking I shall do this the next time I get a bout of depression, and yes, whilst you could do that, admit it, it’s very unlikely that you will. Depression drains away your desire to do anything, as well as the belief that you even can.

So ideally, start whilst you are well. But if you are already not well, it doesn’t mean that this will not work for you. It just is so much harder to make yourself do it.

Secondly, don’t think of it as anything other than a lifestyle change. “This is just something that I do now” is a good mantra.

And don’t expect overnight results. This is a long term solution to something that you have likely been experiencing on and off your entire life.

The key: make it regular.

The great bit about this is that it doesn’t have to be very much. Start small. Create goals e.g. today I will swim ten lengths of the pool, or will walk for 20 mins; make your goals very achievable. When they are this small, you can easily think, Is it even worth bothering with? If that’s what you think of your own targets, then you’re getting it right: And it very much IS worth bothering with.

But don’t stop there! You want to work up to your routine becoming either 20-30 mins every day, or three sets of 50-60 mins each week, eventually. There’s no rush to get there and you should not put yourself under any pressure to do so. Just make sure that every week has something in it, and that you always promise yourself that it will grow. And you know what? When you create good habits for yourself, it will grow! And it will feel like it’s done it all by itself.

So, you’re an exercise hater? This usually goes hand in hand with depression. Everyone always says "find something that you love!" And you always think, But I HATE exercise! – ALL of it!! Sound familiar? If you hate exercise then that is probably not the best advice for you. Better advice would be to do a little of everything. There will be things that you hate more than others. Try a little running, a little weights and a little swimming, or dancing. If you hate exercise and have never incorporated it into your life before, then joining a team to do a sport, trying to do Zumba, or taking up a martial arts class is probably not for you. But doing just 10-15 mins each of two to four little things will mean you’ve completed a workout. Plus it feels like it’s done quicker this way too, making it more endurable for the exercise hater.

I won’t lie to you. This isn’t the easiest thing in the world to do. Getting started is the hardest bit. The first two weeks are hard. But it gets easier! And then it gets easier…

  1. You will feel good in yourself just for having made the effort to do it.
  2. You will get a little buzz of endorphins immediately upon stopping and having a lovely sit down.
  3. You will enjoy the sit down more for the appreciation of not exercising any more today.
  4. The chemicals in your brain will begin to sort themselves out within a few weeks of this becoming regular. Much faster than it takes for anti-depressants to kick in, and no horrible side effects to constantly endure.
  5. Literally a few minutes of your time each day/week.
  6. You will find yourself becoming more productive in other areas of your life.
  7. Your outlook will improve.
  8. Once your exercise is a regular part of your life, it will help you manage depression and its symptoms: you will have a "go-to" thing you can do whenever the black cloud begins to loom overhead. And every time you feel really rotten, and do exercise, you will find your perspective will shift. This enables you to focus, think, and act positively to do something practical to address whatever crummy situation life has thrown at you to trigger the latest bout. And it always works.
  9. You will be able to take back control of your life.
  10. You will be able to do things you either couldn’t do or believed you couldn’t do before.
  11. You will feel happier generally.
  12. You will be more able to cope with the stresses and strains of life.
  13. You will beat depression.

Happy side-effects include:

  1. You will get fitter.
  2. You will develop muscle.
  3. You will lose weight.
  4. You will gain motivation.
  5. You will have better quality sleep.
  6. You will find learning new things easier, and that you retain your learning more efficiently.
  7. You will grow to enjoy it.

This is the most effective treatment for long term sufferers of depression. Yes you walk out the door to go to the gym, and every time your brain says "really?" but do it anyway. Force yourself to. Gain the benefits. Win.

You CAN do it!

Gym memberships should be available on NHS prescription.

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