Exercise and Depression
In the realm of mental health, treatment for Depression often focuses on therapy, medication, and lifestyle changes. However, one powerful tool that goes often underutilized is exercise. Physical activity isn’t just good for our bones, muscles, and body; it also nourishes our minds and offers significant benefits for mental wellbeing, particularly in treating Depression. Let's learn exactly what is happening to Depression when we exercise.
Our Brains During Exercise
When we engage in physical activity, our brains are also very active alongside our bodies. Exercise triggers the release of various neurotransmitters and endorphins in our brains, often referred to as the brain's "feel good" chemicals. Some of those feel good chemicals are serotonin, dopamine, and norepinephrine, all of which help with regulating our mood and emotions.
Serotonin: Known as the "happiness neurotransmitter," serotonin is closely linked to mood stabilization and feelings of wellbeing. When exercise boosts serotonin levels in the brain, it can lead to a more positive outlook, thus reducing the despair, sadness, or low mood of Depression.
Dopamine: Often associated with reward and pleasure, dopamine is released during and after exercise, creating a sense of satisfaction and motivation. This neurotransmitter helps counteract feelings of apathy and low motivation that are common in Depression.
Norepinephrine: Exercise also prompts the release of norepinephrine, a hormone that acts as both a neurotransmitter and a hormone. Increased levels of norepinephrine enhance alertness, concentration, and overall mood regulation. It can give us the extra energy boost we need to do live our lives that may seem so hard during Depression.
Neuroplasticity: Rewiring the Brain
Beyond its immediate neurochemical effects, exercise has long term implications for brain structure and function. Research shows that regular physical activity stimulates neuroplasticity, which is the brain's ability to adapt and reorganize itself. Depression is ultimately a disorder in our brains - if our brains can be rewired, it means the wiring in our brains that contribute to Depression don’t have to be permanent.
Hippocampal Neurogenesis: The hippocampus, a region of the brain involved in memory and emotional regulation, exhibits increased neurogenesis, or the formation of new neurons, in response to exercise. This process may be particularly important for Depression, as research shows that Depression is often accompanied by smaller hippocampal volume.
Cortical Plasticity: Exercise promotes cortical plasticity, or enhancing connectivity between brain regions involved in emotion regulation and cognitive function. This rewiring of neural circuits may contribute to our brain’s resilience against stress, as well as lead to improved emotional wellbeing.
Stress Reduction
Stress and Depression can partner with each other to create a negative downward spiral. Chronic stress is a significant contributing factor to Depression, and Depression can lead us to be more stressed, leading to more Depression, and the cycle continues. Fortunately, exercise serves as a potent stress reducer, mitigating the physiological and psychological effects of stress on the body and mind.
Stress Hormone Regulation: Physical activity helps regulate the body's stress response by modulating the production of cortisol, the primary stress hormone. Regular exercise lowers resting cortisol levels and promotes more efficient stress recovery following stressful situations. In other words, it can equip our bodies to better respond to stress during Depression.
Mind-Body Connection: Engaging in exercise fosters a stronger mind-body connection, allowing individuals to become more attuned to their physical sensations and emotional states. This heightened awareness can help us identify and address stressors more effectively - the sooner we notice Depression, the sooner we can do something about it.
Social Support and Resilient Communities
In addition to the benefits to our bodies and brains, exercise can also foster social connections and support networks, which are vital for managing Depression.
Group Dynamics: Participating in group exercise classes or team sports provides opportunities for social interaction and connection, reducing feelings of isolation and loneliness commonly associated with Depression.
Shared Experiences: Sharing the journey of physical fitness with others creates a sense of belonging and mutual support. Encouraging one another, celebrating achievements, and overcoming challenges together can enhance social connection and community.
Practical Tips for Incorporating Exercise while Depressed
For individuals struggling with Depression, integrating exercise into their daily routine can seem daunting, maybe even impossible. When it seems overwhelmingly burdensome, remember that small steps can make a significant difference over time.
Start Small: Begin with manageable activities that you enjoy, whether it's walking, swimming, cycling, or dancing. If it means putting on your shoes and walking around the block, that’s more than nothing.
Find Support: Seek out exercise partners or join a fitness class to stay motivated and accountable. Connecting with others who share similar goals can make the journey more enjoyable and sustainable.
Be Flexible: Be kind to yourself and recognize that progress may not always be linear. On especially challenging days, remember that it’s okay to change your plans, and to prioritize doing something that feels nourishing and replenishing.
At the End of the Day
When living with Depression, exercise can be a very helpful tool to help you manage the different ways Depression manifests in your life. Yes, while it’s good for your body, exercise also holds incredible therapeutic potential! If you want to explore your Depression is a safe therapy space, please don’t hesitate to reach out for a free consultation.