Exercise & Positive Methods To Cope With Depression

Anyone who is suffering from depression and experiencing the devastation that this can cause will probably feel a lack of motivation and not know how to cope with depression. Just getting out of bed is a challenge in itself, so the last thing on the mind of a person who is suffering from depression is exercise or other positive coping mechanisms. It is vitally important to consult your doctor or therapist if you suffer from depression. As well as the normal treatments for depression, anti-depressants or therapy, they may well prescribe an exercise program for you to follow. In this article we will discuss various exercise techniques and positive methods to help you cope with depression.

Identifying Depression

If sadness lasts longer than a month and is accompanied by negative thoughts and activities, it may be time to pause and take inventory. It can probably go without saying that this applies to the self as well as anyone who’s behavior causes concern.

Check for common indicators of depression as can be found in the 4th edition of the Diagnostic Statistical Manual of Psychological Disorders:

• Feelings described as “empty,” “hollow,” “down,” or simply “sad” lasting longer than a few days
• Additional emotions including guilt, insignificance, or worthlessness
• Over-consumption of alcohol, overeating, under-eating, etc.
• Changes in sleep patterns that have affected other areas of life: from not sleeping much at all (insomnia) to sleeping more than usual—preferring to nap over engaging in normal activities
• Formation and expression of pessimism toward life in general
• Failure to have fun with things previously found to be enjoyable
• Thoughts, conversation, or attempts of suicide

If one or more of these frequents an individual’s daily life, a doctor and/or therapist should be sought out for treatment options.

Professionals, then, should inquire as to diet and any changes to it, sleep patterns and changes, as well as ask the 5 questions that help pinpoint depression as summarized in Harvard Medical’s HealthBeat publication (2011):

1. Have you or anyone in your family ever suffered from depression or another mental disorder? If so, how was it treated?
2. Do you get satisfaction and pleasure from your life?
3. Have you ever had thoughts about suicide or have you attempted suicide?
4. Do you drink alcohol? If so, how often and how much?
5. Do you use any drugs such as marijuana, cocaine, crack, or heroin to get high or relax? If so, which and how often?

Since depressed people are not likely aware of all the subtle differences occurring in their life, or may have an overall lack of self-awareness, instruments including checklists (like Beck’s Depression Inventory) may be applied. For a more thorough evaluation, a friend or family member may be questioned. All of these steps help to determine the appropriate treatment for a client.

Involvement in Treatment

After confirmation of depression, a patient is not simply an automaton to therapeutic drugs and counseling sessions. Developing self-awareness, increasing emotional health, tweaking diet and exercise, and incorporating meditative relaxation can go far in beating the depression menace. Communicating with health care professionals and personal confidants can help keep a person on track toward recovery.

Relaxation can battle stress and stave off future stress as it is stress that is most commonly implicated in the onset of depression. Repeat occurrences of depression usually piggyback on a new bout of stress, but get incrementally more severe. Managing stress, then, can be key in emotional health.

This is not to imply that relaxing need be a complicated task that turns one’s life on its head all at once, nor to imply there is some ready cure that works instantly either… though there is not an immediate miracle, relaxation can be both effective and simpler to come by with some minor effort:

• Reduce some unhealthy foods
• Increase healthy foods gradually
• Go outdoors and appreciate nature—quiet moments to view life outside of one’s self
• Gradually attempt to incorporate more activity (and so naturally boost endorphins)
• Watch a comedy, listen to jokes, and in general try to see the more humorous side of reality to increase laughter (another immediate and fun endorphin booster)

Medication, if begun, should not be abruptly stopped and should only be weaned off by the doctor’s advice and under doctor supervision. Children and antidepressants can be a touchy matter as thoughts of suicide and consequently, attempts of suicide can increase.

Overall, attention to behavior and thought with an openness to medical treatment can effectively treat depression once diagnosed.

The Benefits of Exercise

There are many benefits of exercising. It may seem difficult at first, especially when you are feeling down, but it is well worth it and will help you cope with depression.

• Confidence – This will improve as you get into shape and will help you to achieve your goals.
• Self-esteem – Your health and vitality will improve as well as your appearance and sense of self-worth.
• Stress relief – By exercising you will help to relieve stress and any frustrations you may have.
• A distraction – By exercising regularly, setting yourself an exercise routine, no matter what the exercise may be, will give you a goal to work towards and take your mind away from your problems.
• Going outside the home – By exercising, especially at a gym, you will meet and interact with other people. Even if your exercise is just a walk, you will be out and about and greeting people.

Be Positive about Exercise

The positive benefits of doing exercise will far surpass any negative thoughts you may have about committing yourself to exercise. Although it may be hard to get started on your exercise regime, once you have started, keep at it. Don’t give up, but at the same time don’t overdo it. The last thing you want is physical injuries because you have exercised too much. This in itself will make you lose momentum.

Things to Consider

Before starting your exercise program, you should consider the following:

• Before starting any exercise, talk to your doctor or therapist. They should be able to help you find the right person to help with the exercise regime appropriate for you.
• Never set your goals too high. Make them simple, easy, and build on them. When doing exercise it should be enjoyable, fun, and make you feel good. You are not an Olympic athlete, so don’t exercise like one.
• Do something you enjoy. If cycling is your thing then go cycling. If you prefer to work out down the gym, then do it.
• Try not to exercise alone. Take a friend along. This will help to lift your spirits and also gives you someone to chat to whilst doing your exercise.
• Exercising out in the open, the fresh air, and the sun will also lift your mood and spirits. If you have opted for a gym workout, try walking during the week too.
• If for some reason you are unable to exercise on a day when you had planned, don’t let it bother you. Just carry on exercising the next time. Don’t give up.

Although exercise is becoming more popular as a treatment for depression, don’t go it alone as this is not the correct way of dealing with it. Always consult your doctor or therapist if you feel you are suffering from depression and before commencing an exercise program. Exercise used together with other treatments and therapies is a great way to cope with depression.

Other Methods to Cope with Depression

We all have our down days and feel tired and miserable, but that’s not a problem. This is normal. These days are needed to appreciate the good and happy days. We all know that we will have these down days, but we can help to stop ourselves from drifting into a depressive state of mind by following a few simple methods.

The following methods are easy to do and easy to practice in your everyday life. The good thing about these methods is that they will help you cope with depression.

• Smile – A smile is very simple to do, it makes you and others feel good and is very effective.
• Good Posture – Standing and sitting up straight helps to align your body and helps your energy to flow more freely.
• Affirmations – Positive affirmations can make a world of difference to how you feel. ‘I feel great, ‘I am a success’, ‘I am happy, the list is endless as long as it is positive.
• Music – Music is very emotional and can lighten your day, or it can make you feel sad. Some music works better than others. For this method, look at uplifting music. Something new age e.g. music to relax with or classical music has been proved to work best.
• Do something for yourself – These days with so much to do, we don’t find enough ‘me’ time. Take some time out to do things you enjoy. Perhaps reading or a hobby.
• Meditation – Learn to meditate. Meditation as described by NHS Choices is an excellent way to combat depression. Get into the habit, not just when you are sad. Make it part of your daily life. If you find it difficult to sit and relax, explore some meditation CDs. They are available everywhere these days, garden centers, new age shops and of course the internet.

Always remember that there isn’t any reality, it is just our perception of it. Try using this truth to your advantage. Realize that sadness is all in your mind and you have the power to change this. The methods above will help to lift your spirits when you are sad and feeling low. But don’t just use them when you feel this way. Make them part of your daily routine, make them a habit and see how they change your life.

Always remember, if you feel you are suffering from depression, seek help. Go to your doctor, where you will learn to cope with depression and be given the right treatment. Your life is precious, so don’t let it be destroyed by depression.