Can you really exercise away anxiety and depression

Can you really exercise away anxiety and depressionCan you really exercise away anxiety and depressionOn the internet, there are endless lists of the things you can do to heal yourself of any ailment fromdepressionto migraines, fromanxietyto irritable bowel syndrome. Apparently you can cure anything simply chant positive mantras, drink enough water to become a camel, and practice yoga 24/7maybe even shower while standing on ones head.The internet would like us to believe that this is particularly true when it comes to mental illnesses such as anxiety and depression. If I had a dime for every time Ive heard just do X to snap out of Y, Id be retired, sipping umbrella drinks in Tahiti.That said, there has been more than anecdotal evidence that something as simple as regularexercisecure anxiety and depression. Some experts maintain that exercise holds the potential to ease the symptoms of many illnesses, including those of the mental variety. Lets explore whether exercise really can make a difference with anxiety and depression, or similar mental illness diagnoses that affectone in five Americans.Endorphins Are Our FriendsEveryone knows about the endorphin rush you feel after a good workout. Doesnt that rush wear off, though?According to a University of Toronto study, individuals who are active for 20-30 minutes each day can ward off depression in the long-term. Choose a workout that you love, such as dance, running or weightlifting, and make it a regular part of your routine to not only treat, but according to the study, prevent depression.Rerouting Nervous EnergyWhile exercise is by no means a substitute formedicationand psychiatric care, it can diffuse excess anxious energy. Working out regulates adrenaline, the chemical that gives us our fight-or-flight response to danger. Its beenshown by many studies and meta-analysesthat exercise is associated with reduced anxiety in clinical settings.For this reason, exercise can sometimes assist those with anxiety disorder s to minimize theirpanic. The next time youre feeling anxious try taking a brisk walk if possible.The Michael Phelps ExperienceOlympic gold medal winner Michael Phelpsdiscusses the connections between exercise and depressionwhen he opened up about his own mental health struggles. Obviously, just knowing that one of the most elite athletes in the world actively works through mental health challenges should show that working out is not a cure-all for mental illness.However, by utilizing exercise in combination with medication and/or talk therapy with a licensed mental health professional, you can make great strides toward better mental health outcomes.Be Honest about ExpectationsWhen he couldnt complete a workout for any reason (e.g., busy schedule, time in transit), Michael Phelps noticed the negative impact on his mental health. It became as simple as making the time, no matter where he was, rather than being harsh with himself or making up excuses not to.Depression often causes ove rwhelming feelings of lethargy that simply cant be pushed through. So be gentle with yourself during these times What you dont want to do is feel guiltyover missing a workout when youre already feeling low.Keep your exercise expectations reasonable. You wouldnt give yourself a guilt trip for missing a workout when you had the flu, so if your symptoms are just too much, be kind as you excuse yourself. Remember though, that exercise often lifts us out of these tough places.Remember, Palliative Care Is Still CareIf you suffer fromchronic depression or anxiety, you no doubt know you may be in for a lifelong battle. However, its important not to let your challenges throw you into a deeper despair.Even if combining exercise with your regular treatment doesnt bring a cure, it can lift your spirits for a time and provide some extra motivation. Even if exercise is not be a cure, if it can make you feel better, its worth doing. It is also important for your overall health, which should be ple nty motivating.Living with anxiety or depression, or both, isnt easy. If you suffer from mental illness, you already know how hard it can be. While its not a cure, exercise can be another weapon in the battle against depression and anxiety.This article was originally published on Talkspace.Can you really exercise away anxiety and depressionOn the internet, there are endless lists of the things you can do to heal yourself of any ailment fromdepression to migraines, fromanxietyto irritable bowel syndrome. Apparently you can cure anything simply chant positive mantras, drink enough water to become a camel, and practice yoga 24/7maybe even shower while standing on ones head.The internet would like us to believe that this is particularly true when it comes to mental illnesses such as anxiety and depression. If I had a dime for every time Ive heard just do X to snap out of Y, Id be retired, sipping umbrella drinks in Tahiti.That said, there has been more than anecdotal evidence that somet hing as simple as regularexercisecure anxiety and depression. Some experts maintain that exercise holds the potential to ease the symptoms of many illnesses, including those of the mental variety. Lets explore whether exercise really can make a difference with anxiety and depression, or similar mental illness diagnoses that affectone in five Americans.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreEndorphins Are Our FriendsEveryone knows about the endorphin rush you feel after a good workout. Doesnt that rush wear off, though?According to a University of Toronto study, individuals who are active for 20-30 minutes each day can ward off depression in the long-term. Choose a workout that you love, such as dance, running or weightlifting, and make it a regular part of your routine to not only treat, but according to the study, prevent depression.Rerouting Nervous EnergyWhile exercise is by no mea ns a substitute formedicationand psychiatric care, it can diffuse excess anxious energy. Working out regulates adrenaline, the chemical that gives us our fight-or-flight response to danger. Its beenshown by many studies and meta-analysesthat exercise is associated with reduced anxiety in clinical settings.For this reason, exercise can sometimes assist those with anxiety disorders to minimize theirpanic. The next time youre feeling anxious try taking a brisk walk if possible.The Michael Phelps ExperienceOlympic gold medal winner Michael Phelpsdiscusses the connections between exercise and depressionwhen he opened up about his own mental health struggles. Obviously, just knowing that one of the most elite athletes in the world actively works through mental health challenges should show that working out is not a cure-all for mental illness.However, by utilizing exercise in combination with medication and/or talk therapy with a licensed mental health professional, you can make great str ides toward better mental health outcomes.Be Honest about ExpectationsWhen he couldnt complete a workout for any reason (e.g., busy schedule, time in transit), Michael Phelps noticed the negative impact on his mental health. It became as simple as making the time, no matter where he was, rather than being harsh with himself or making up excuses not to.Depression often causes overwhelming feelings of lethargy that simply cant be pushed through. So be gentle with yourself during these times What you dont want to do is feel guiltyover missing a workoutwhen youre already feeling low.Keep your exercise expectations reasonable. You wouldnt give yourself a guilt trip for missing a workout when you had the flu, so if your symptoms are just too much, be kind as you excuse yourself. Remember though, that exercise often lifts us out of these tough places.Remember, Palliative Care Is Still CareIf you suffer fromchronic depression or anxiety, you no doubt know you may be in for a lifelong battle . However, its important not to let your challenges throw you into a deeper despair.Even if combining exercise with your regular treatment doesnt bring a cure, it can lift your spirits for a time and provide some extra motivation. Even if exercise is not a cure, if it can make you feel better, its worth doing. It is also important for your overall health, which should be plenty motivating.Living with anxiety or depression, or both, isnt easy. If you suffer from mental illness, you already know how hard it can be. While its not a cure, exercise can be another weapon in the battle against depression and anxiety.This article was originally published on Talkspace.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from Benjamin Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mental ly strong people