Exercise Is a natural antidepressant that helps mediate depression through various mechanisms and may be more effective than antidepressant medication. According to Jim Phelps a research editor for the Psychopharmacology Institute, “Antidepressants, on average, add a small increment of improvement over what a placebo offers.”
Numerous studies have shown that exercise can be beneficial for alleviating depressive symptoms. According to Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, in some cases, exercise is equally effective as antidepressant medication or psychotherapy, particularly for mild to moderate depression. Compared to antidepressant medications, exercise generally carries fewer side effects. Medications may have various adverse effects such as nausea, weight gain, or sexual dysfunction, while exercise is generally well-tolerated and promotes overall physical health.
Many clients I work with do not wish to take medication and are surprised to learn that simple exercise can help reduce or eliminate their depression.
Six ways that exercise helps with depression:
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- Endorphins: Exercise promotes the release of endorphins, commonly known as “feel-good” hormones, in the brain. These endorphins act as natural mood elevators and painkillers, contributing to a sense of well-being and reducing symptoms of depression.
- Neurotransmitters: Regular exercise increases the levels of certain neurotransmitters such as serotonin, norepinephrine, and dopamine in the brain. These chemicals play crucial roles in regulating mood, motivation, and emotional well-being. Boosting their levels through exercise can alleviate depressive symptoms.
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- Stress reduction: Physical activity can help reduce stress, which is often linked to the development and exacerbation of depression. Exercise acts as a healthy outlet for releasing pent-up tension, reducing anxiety, and promoting relaxation.
- Cognitive benefits: Exercise has been shown to improve cognitive function, including attention and memory, which can be impaired in individuals with depression. By enhancing cognitive abilities, exercise can help individuals better cope with negative thoughts and improve their overall mental resilience.
- Social interaction: Participating in group exercise activities or sports can provide opportunities for social interaction and support. Social engagement has a positive impact on mental health and can alleviate symptoms of depression by reducing feelings of isolation and loneliness.
- Self-esteem and self-efficacy: Regular exercise contributes to improved self-esteem and self-efficacy, which are often diminished in individuals with depression. Achieving personal fitness goals and experiencing the physical benefits of exercise can boost confidence and foster a more positive self-image.
It’s important to note that while exercise can be a helpful adjunct to traditional treatments for depression, it should not replace professional medical advice or therapy. The effectiveness of exercise
in managing depression can vary from person to person. While many individuals experience significant improvements through exercise, others may not respond as strongly. It’s essential to find the right treatment approach that works best for each individual. Consulting with a healthcare provider is recommended to ensure an appropriate and personalized approach to managing depression.
While everyone has down days if you are experiencing chronic depression therapy we can work to find the core reason for depression and formulate a plan to help overcome it. Schedule a confidential consultation today.
