Coping with depression

Regular exercise can have a positive impact on depression, anxiety and overall mental health. Research suggests that no matter your age, gender or fitness level, even modest amounts of exercise can be beneficiary to your mental well being! Learn helpful coping mechanisms and become active today!

What does it mean to be depressed?

Depression is a chronic medical condition characterized by serious negative effects that interfere with a person’s ability to work, sleep, study, eat and enjoy pleasurable activities. If left untreated, depression can lead to death. This serious condition affects more than 121 million people worldwide (Cooney, Dwan, Mead, 2014). It is important that we increase awareness, and learn effective mechanisms to help cope and treat depression. Symptoms vary among each individual, but there are some common signs and symptoms associated with depression.

These include:

Feeling helpless or hopeless
Loss of interests in daily activities
Appetite, weight or sleep changes
Anger and irritability
Loss of energy
Reckless behavior
Inability to concentrate
Self-loathing
Unexplained aches or pain

(Smith, Robinson & Segal, 2019)

How can I cope with depression?

Exercise interventions have shown to reduce symptoms associated with depression. You may be wondering, HOW? How can exercise help cope with depression? There are a few physiological mechanisms that support this statement. Changes in endorphin and monoamine levels induced through exercise may play a big role in the regulation of mood. What does this mean? Endorphins are brain chemicals, known as neurotransmitters that are released during exercise. These chemicals trigger positive feelings and reduce pain. When you exercise, your body releases a bunch of these chemicals that heighten your mood. This comes as no surprise as to why exercise may reduce depressive symptoms, and bring about positive feelings. Aside from the release or endorphins, monoamine levels increase as well. This hypothesis states that, as you exercise you increase the availability of neurotransmitters that are reduced with depression. The amount of neurotransmitters available increase during exercise, which in turn leads to improved mood and positive emotion (Craft & Perna, 2004). Exercise may work as an alternative treatment for patients who do not respond well to the given treatment, patients who are awaiting treatment, or as an adjunct to antidepressant medication (Kvam, Kleppe, Nordhus & Hovland, 2016).

TIPS to get started

GO for a walk, jog or run 3-5 times a week, for at least 30 min

Set small, achievable goals. You are more likely to complete smaller goals throughout the week, than wait around and complete one big task

Find forms of exercise you enjoy most, such as group classes.

Be patient, remember that good things take time. The longer you stick to your regimen, the more benefits you will see

Find a workout buddy, it is often easier to stick to a program if you have a friend holding you accountable, or simply having someone you enjoy working out with.