A brutal truth many people find difficult to accept, is that there is very little we have control over in our lives.
But as much as we need to learn to go with the flow and make peace with the fact that all things are in a constant state of flux, it’s as important to focus on what we can actually control (to some extent at least), in order to maintain our sanity and wellbeing.
The question is, what can you do that will have the most significant impact on your life, right now?
Keep fit and stay calm
It’s well known that exercise has a positive effect on mental health.
As highlighted by Dr Sarah Gingell in an article for Psychology Today, studies have made it clear that “exercise reduces the likelihood of depression and also maintains mental health as we age.”
Chemically, this change in mood is due to the effects of the body producing endorphins (feel good neurotransmitters) during exercise; and releasing other proteins and hormones that support brain development and memory, Gingell explains.
However, she believes that “the simple act of focusing on exercise can give us a break from current concerns and damaging self-talk”, and that “further, depending on the activity, people may benefit from calming exercises” – such as yoga, tai-chi and medication – “all of which are known to improve mood and general health.”
Having said that, it may work both ways.
Keep calm and stay fit?
According to a study published by JAMA Psychiatry, reported on by Harvard Health, “running for 15 minutes a day or walking for an hour reduces the risk of major depression.”
While this study isn’t the first to show the benefits of exercise on mental health, what made it interesting is that one of the researcher’s aims was to determine “whether being physically active can improve emotional well-being, or if we simply move less when we feel sad or depressed.”
In the words of the study’s author, Karmel Choi, “Does physical activity protect against depression? Or does depression simply reduce physical activity?”
Using genetic data and tracking devices, what they found was that “exercise was able to independently reduce the risk for depression.”
Less clear was the evidence to support that emotional wellbeing leads to being more active. However, based on self-reported feedback from participants, they were more inclined to participating in exercise when they were feeling positive. In addition, participants who kept active by doing everyday chores (like laundry, walking to the shops etc.), had better mental health scores too.
Top exercises for cultivating calm
As was suggested by Dr Gingel, calming exercises, especially those which focus on controlled breathing and periods of meditation, can have many positive effects.
Referred to in an article by Verywell Mind, a 2018 study, published in the journal Complementary Therapies in Clinical Practice, found that amongst other physical benefits, yoga can help to: –
- “reduce the stress response”
- “reduce depression and anxiety”, as well as lead to
- “increase energy and feelings of wellbeing.”
However, if gentle exercise doesn’t do it for you, there is also evidence that aerobic activities (such as brisk walking, running, cycling) can have similar therapeutic effects, even if you just do something for 15 minutes a day.
To help you see through turbulent times, maybe it’s not so much about what you do, but that you focus on doing at least one or two things – for you!
References:
Domingues. R. (2018) Modern postural yoga as a mental health promoting tool: A systematic review. Available at Complementary Therapies in Clinical Practice [online] https://www.sciencedirect.com/science/article/abs/pii/S1744388118300653?via%3Dihub
Gans. S. (2019) How Physical Exercise Benefits Mental Health. Available at Verywell Mind [online] https://www.verywellmind.com/exercise-and-improving-your-mood-2223781
Gingell. S. (2018) How Your Mental Health Reaps the Benefits of Exercise. Available at Psychology Today [online] https://www.psychologytoday.com/za/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise
Harvard Health (2019) More evidence that exercise can boost mood. Available [online]
The Mental Health Benefits of Exercise. Help Guide.org. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm#:~:text=Regular%20exercise%20can%20have%20a,fanatic%20to%20reap%20the%20benefits.