In an era where stress and mental health issues are on the rise, finding effective ways to combat depression and anxiety has become more critical than ever. Various therapeutic approaches and numerous medications have found to be valuable in treating Depression and Anxiety.

Unfortunately, another potent and natural remedy that often goes overlooked is exercise. Exercise can have a profound impact on our physical and mental health.

How does exercise help in alleviating and managing symptoms of depression and anxiety?

Physical activity shoots up the production of Endorphins. The hormone plays a vital role in alleviating the symptoms of depression and anxiety by acting as a natural pain reliever and mood elevator. Regular exercise boosts the production and the availability of the feel-good hormone (Endorphins) that creates a sense of happiness.

Exercises are excellent stress busters. They play a significant role in decreasing the production of the stress hormone (Cortisol). Physical activity increases the production of neurotransmitters such as Dopamine and Serotonin, which are responsible for our overall well-being and happiness.

Depression and anxiety often erode an individual’s self-esteem and self-worth. Engaging in regular physical activity creates a positive body image and enhances the self-confidence of an individual. Accomplishing one’s fitness milestones can promote a sense of fulfillment and uplift self-esteem.

Group Exercises or Team Sports promotes the emotional well-being of individuals. Studies have indicated that group exercises provide an opportunity for social interaction, and combat isolation and loneliness affiliated with depression and anxiety.

Physical activity provides a mental break and an opportunity to clear the mind, leading to relaxation and peacefulness.

How to get started & maintain this routine?

To get started, start slow and simple. Unrealistic goal-setting and perfectionism are the biggest reasons why forming new habits or changing old ones can become difficult. If you don’t have an active lifestyle, start with a short walk, housework, walking your pet, or gardening.

Eventually, bring in 30 minutes of moderate exercise as often as possible, and then build upon it as you become regular and gain stamina.

Another essential thing to take care of is to be aware of what sort of exercise and physical activity is for you. We are all different, and our minds and bodies are different too. A particular type of physical activity might come easier or feel better to you, whereas showing up for other forms of exercise might be the most cumbersome task in your day. Acknowledge that difference and recognize what aligns with you.

Gymming, doing yoga, swimming, dancing, or boxing; a group activity to help you socialize, or something off a video from the comfort of your home – it can be anything!

Finally, how do we stay consistent? How do we show up after the novelty this brings into our routine fades away?

Setting realistic goals and finding a form of exercise that suits you has already done more than half your work. But to get there entirely, we suggest:

  • Maintaining a post-exercise journal: where you write about how you feel after being physically active. Doing this will help solidify something you know of in your mind into lived reality.
  • Visualize: how you can make this a part of your lifestyle, create a mindmap or timetable to help you actualise your goal.
  • Reward yourself: It’s important to be compassionate and considerate towards yourself to help you stay motivated and,
  • Identify your resistances and obstacles: Recognising what works and what doesn’t can help you come up with a solid action plan.
  • Seek professional support: You don’t always have to do it alone, it’s okay to reach out for help.

But, most importantly, remember to be easy on yourself. You are doing your best!

Importance of Professional Counseling: A friend or family member may listen to you, but they aren’t professionally, technically qualified or experienced to offer you professional advice. If you wish you can contact us at MindTribe to receive help from our team of expert psychologists.

About MindTribe.in.

MindTribe Founder Dr. Prerna Kohli, India’s eminent psychologist, established the company to leverage the strength of the online to make counseling affordable and accessible to everyone. MindTribe provides counseling, workshops, support groups, forums, and eLearning.

About the Author.

Manini Kumar, Nirmala Renganathan and Samiksha Sethia are psychologists at MindTribe.in.

Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of MindTribe.in, the Founders, or management team.

Acknowledgement: All images used are open source and from Unsplash.