Chase Away the Blues

Chase Away the Blues with Exercise By Barbara A. Brehmn, Ed.D.

Everyone fells depressed from time to time. The mildest form of depression is often called "the blues," and consists of a low mood that lasts for fewer than two weeks. This type of depression can usually be relieved, at least temporarily, by engaging in activities that make you feel better. One of the best ways to chase the blues away is to exercise. Research has shown that for mild to moderate depression, regular physical activity can be as effective as psychotherapy. And unlike many medications, exercise delivers positive side effects.

When the blues hang around longer than they should and you can't seem to shake them no matter what you do, you should seek professional treatment. But for a mild case of the blues, a self-care program that includes regular exercise is the first step back to health.

Why is exercise effective?
No one knows for sure why exercise is effective in treating depression. Exercise may help to normalize brain chemistry and restore mental equilibrium. Exercise also counteracts many of the symptoms of depression. While depression may lead to sleep problems, exercise improves sleep quality. Physical activity calms the nerves of people who feel anxious and agitated, and invigorates those who feel lethargic and tired.

Regular physical activity improves self-esteem, which takes a nose-dive when we feel depressed. Exercise can improve appetite for people who don't feel like eating, and reduce food cravings in people prone to overeating when stressed. If unwanted weight gain is a problem, exercise is the cornerstone of treatment for weight control. Perhaps exercise works because it gets your mind off your troubles and energizes your spirit.

But when I'm feeling down, I don't feel like exercising.
When you're feeling down is when you need exercise the most. Get out of the house and get moving. One of the symptoms of depression is social withdrawal. Go to the fitness center and work out, or take a walk with a friend. Make yourself go, even if you don't feel like it. Research shows that any kind of exercise helps to relieve depression, so choose whatever activities are enjoyable and make you feel good.

I'm most likely to feel depressed when I'm on overload and don't have time to exercise.
One of the most important characteristics of depression is its tendency to worsen over time if left untreated. Over the years, repeated episodes of the "blues" can become a habit and may lead to clinical depression, the more physiologically out of balance the nervous system is, and the more difficult the disorder is to treat. treating depression at its earliest stages may short-circuit the tendency of depression to worsen over the years.

So if you ever think you are to busy to manage stress and pull yourself out of the doldrums, think again. The loss of productivity and the emotional pain caused by serious depression are reasons enough to get moving. Managing stress is often last on the self-care list. Many people try to eat well and exercise, but ignore the feelings of stress. It's important to remember that occasional stress can turn into chronic stress and depression, which are associated with a large assortment of health problems.

I tend to get depressed more easily during the winter months. Can exercise help prevent this kind of depression?
Seasonal affective disorder, appropriately know as SAD, is associated with the short, gray days of winter. SAD symptoms typically include lethargy, food cravings and weight gain, along with a depressed mood. Exercise helps address all four of these symptoms. Spend some time outdoors to get as much sunlight as possible. If sunlight and outdoor time are scarce, you may wish to invest in special lights that mimic the effect of sunlight.

I'm already being treated for depression with therapy and medication. Is exercise still important for me?
Regular exercise is an essential part of the self-care program for anyone with depression, unless medically contraindicated. Exercise works with medication to balance the brain chemistry that is making you feel bad, while therapy can help you address any problems that may be contributing to depression.