Have you ever experienced an extended period when negative self-talk has hijacked your internal dialog? You move through existence feeling stuck in the mud with a heavy heart and persistent sadness, cloaked in a sense of hopelessness? After a fatiguing day, you toss and turn with racing thoughts which turn into an impossible night of broken sleep. The morning presents us with a debilitating weight which holds us down and makes it nearly impossible to get out of bed. If this scenario strikes a chord with you, perhaps you are dealing with the classic symptoms of depression.
Depression is a complex and often debilitating mental health condition that impacts millions of people each year. We often face these symptoms alone and without the ones closest to us knowing how much pain we are in. Depression is defined as a period of two weeks or more where you experience at least five symptoms most of the day. These symptoms includes a depressed mood with low motivation, loss of interest in activities, sleep and appetite disturbance, fatigue, feelings of hopelessness and/or worthlessness, and at times thoughts of suicide. In rare instances depression can lead to paranoia or psychosis, which is when you lose touch with reality and your mind plays tricks on you.
According to the American Psychiatric Association, major depressive disorder is highly recurrent; symptoms return for at least 50% of those who recover from a first episode of depression. Knowing this, it is important to take certain steps throughout our lives. First, show yourself some compassion and grace during this difficult period and allow yourself some time to kick the proverbial can down the street. Second, continue to move forward. When we are depressed, we often focus on the depression or what caused it; but remember that you are part of something bigger than yourself and good things still exist.
We can apply Newton’s first law of motion to depression/mental health by remembering that “a body in motion stays in motion, a body at rest stays at rest.” When people become depressed they retract due to fatigue and amotivation, losing interest in previous activities (anhedonia) and having an intense urge to isolate. Therefore, we must embrace discomfort and apply behavioral activation in numerous areas. A study published in the British Journal of Sports Medicine encompassed over 1,000 analyses with over 100,000 participants, making it the most comprehensive review to date. The researchers found that physical activity significantly improved symptoms of depression, anxiety, and distress.
Additionally, the research discovered that physical activity is 1.5 times more effective than medication and counseling. Physical activity does not require a gym membership. Movement can entail gardening, walking, or applying motion of any kind. (Of note, the study did not indicate which medications were included in the analysis.)
Harvard University conducted a long term study on the impacts of loneliness and isolation on mental health. The findings were troubling, but not surprising. Social isolation was a strong predictor of physical decline and early death. Loneliness has the equivalent risk factor of smoking 15 cigarettes each day, shortening one’s lifespan by eight years. You can address this by making an effort to stay connected to others, volunteer, or find hobbies where social interactions are required.
A more troubling issue in the field of mental health is that although physical activity is proven to improve mental health, it still has not been widely adopted as the first course of action when dealing with mental health symptoms. The study did not research other aspects of exercise, though I would argue that just getting out of the house, applying behavioral action, purpose, and goal setting to increase self-worth, self-esteem and social interactions, are factors at play as well.
People have asked if exercise can replace medication and the answer is that one size does not fit all. No one should stop taking medication without speaking with a professional. If a person is dealing with suicidal thoughts, phobias or severe panic attacks, they should continue with medication and use exercise as an add on.
While depression may arise from a combination of genetic, biological, environmental and psychological factors, it is a treatable condition. Early intervention, therapy, medication and support networks play important roles in managing and overcoming the symptoms of depression. Understanding, compassion and awareness of depressive symptoms can help reduce the stigma surrounding depression, and will encourage individuals to seek the care they need.