Active Ways to Help Combat Depression and Anxiety

In the midst of a particularly anxious day, or a prolonged depressive episode, the notion of clearing one’s mind and gearing up for a workout can feel downright impossible. Ironically, a study finds forcing yourself to exercise may be the best thing to do in mentally turbulent times.” ~John Anderer

It’s a startling fact but, “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults age 18 and older every year” according to the Anxiety and Depression Association of America. That’s close to 20% of the US population.

According to the National Institute of Mental Health, if you have been experiencing some of the following signs and symptoms most of the day, nearly every day, for at least two weeks, you may truly be suffering from depression:

  • Persistent sad, anxious, or “empty” mood
  • Feelings of hopelessness, or pessimism
  • Feelings of guilt, worthlessness, or helplessness
  • Loss of interest or pleasure in hobbies and activities
  • Decreased energy or fatigue
  • Feeling restless or having trouble sitting still
  • Difficulty concentrating, remembering, or making decisions
  • Difficulty sleeping, early-morning awakening, or oversleeping
  • Appetite and/or weight changes
  • Thoughts of death or suicide, or suicide attempts
  • Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

Mental health treatment with a trained therapist or psychiatrist may be necessary when these types of symptoms persist for too long. However, there may be other times when you feel worried or simply “down” about yourself and everything around you. And yes, it’s easy to feel this way with the current state of illness and restrictive guidelines in our culture.

How to Fight Against the Daily Blah! 

Although it may be surprising to you, physical exercise can help tremendously in combatting negative thoughts and feelings associated with anxiety and mild depression.

The research found in studyfinds.org shows “evidence of a relationship between physical and mental health, and that structured exercise aimed at improving different types of fitness is not only good for your physical health but may also have mental health benefits,” says lead study author Aaron Kandola, a Ph.D. student at UCL.

While exercising may not be your favorite thing, the payoff not only includes physical fitness but better mental health to boot. The key [that has worked for me] is in finding the types of exercise activities that are enjoyed more than dreaded.

exercise

For you, it may in the form of fitness classes that keep your heart rate up while working certain muscle groups. Others may like the challenge of building muscle mass through the use of free weights or machines. Recently, I’ve enjoyed using boxercise training videos for use at home. Outdoor activities like biking, tennis, or jogging are also great in strengthening bodies with the added benefit of enjoying fresh air.

Really, the choice is yours. There are so many ways to increase physical activity through exercises that will then benefit your overall health, including mental wellbeing. Be creative as you consider activities you enjoy and invite a friend to do them with you for added socialization—all of which will help combat darker days of anxiety or depression.