Exercise may be the last thing on your agenda if you struggle with depression. Getting your body moving can seem like a daily challenge, especially when you feel perpetually down or out of sorts. It’s not uncommon to feel fatigued, sluggish, or simply unmotivated to move at all.

Interestingly enough, the very exercise that you don’t feel like doing can actually help alleviate depression.

Following are a few examples of how physical activity can help you battle depression and boost your mood:

1. Increases Chemicals to the Brain

Depression effectively deactivates your brain’s potential to adjust to new circumstances. It does this by creating a less than sufficient supply of neurotransmitters to your brain. You may be familiar with some of these transmitters. For instance, dopamine and serotonin are the two most common.

Dopamine is responsible for moderating pleasure in the brain while serotonin plays a large role in mood balance. Fortunately, exercise helps the body release both of these chemicals.

This release can significantly impact your mood and your outlook in general. Although it’s a quick release, the effects can be long-lasting when you continue to exercise regularly.

2. Boosts BDNF Production

Undeniably, depression can send you into a downward spiral, digging you into a deep rut (hence the word “depression”). The deeper you spiral down, the more your brain cycles through low mood and negativity. It’s a lot like quicksand in terms of its effect on your mind and body.

Exercise can help pull you out of this rut by countering the re-play your brain is experiencing. When you get your body in motion, you boost the production of brain-developed neurotrophic factor (BDNF). This is a protein that helps the aforementioned neurotransmitters do their jobs.

3. Encourages Relaxation

Naturally, when you exercise, your core body temperature rises. Furthermore, your brain’s temperature rises as well. The increased temperature in certain areas of the brain can cause you to feel more relaxed. Also, this creates a decrease in muscle tension which promotes rest and relaxation.

If you are struggling with both anxiety and depression, this rise in body temperature has a positive influence in the battle.

4. Serves as a Distraction

Managing and coping with depression can seem like a side-step to actually attacking it head on. And that’s okay. A positive distraction to help you cope with depression can have a weighty influence on the alleviation of depression altogether.

In other words, distraction is a valid defense against depression. Physical activity serves to draw attention away from your depression to your breath, motion, and external surroundings, effectively alleviating the sluggish numbness of depression. It’s simply a matter of approaching your low mood from a different angle.

5. Enhances Self-Efficacy

Depression can cause you to feel like a failure too. In addition, your brain can cycle through your failures like a broken record. Your downfalls may mercilessly replay in your mind over and over. To put a stop to this cycle, your self-efficacy must be amplified and rumination reduced.

Previously, you may have pegged a negative evaluation on yourself. Perhaps you allowed your mind to spiral downward into believing you can’t do anything right.

Exercise acts as a natural antidepressant. It also provides the opportunity to master a certain challenge or task. Whether it’s practicing a yoga vinyasa, running a 5K, or lifting more weight than ever, the experience of conquering a challenge enhances self-efficacy.

6. Releases Endorphins

It is a well-known fact that exercise releases endorphins. This explains the phenomenon of the “runner’s high.” In battling depression, this release of endorphins is incredibly valuable.

Endorphins are essentially the body’s natural provision of morphine. Their main responsibility is to hinder the communication of pain signals. Also, they may supply a sense of euphoria.

In addition, endorphins can grant you a sense of well-being and joy.

7. Involves Mindfulness

Depression can negatively alter your thought patterns. The downward spiral can be debilitating. Exercises such as yoga and other mindful activities can effectively counterbalance the internal harm caused by depression.

This pertains mostly to exercise in which you focus on your breathing, the physicality of your efforts, and increasing your strength. Like yoga, these types of exercises have a meditation component that helps boost mood and connection to the world, thus reducing the sense of isolation common among depression sufferers. Though it may feel more comfortable at the time, remaining inactive is counterproductive to your well-being. The increased focus and mindfulness required for exercise can quickly stop the pattern of negative thoughts. Try just a few steps, stretches, or cycles around the block, the lasting benefit your mental health is worth the extra effort.

Aim for balance in your life. Consider therapy. It will be easier to accomplish your goals when you’re supported and taking one step at a time toward happiness. I invite you to call me at 310-962-4330 for a free 15-minute phone consultation to discuss your specific needs.