We’ve all been told to “get plenty of rest” when fighting a common cold or flu, but what do you
Four-year-old Oliver (right) and 2-year-old Stanley help parents Shannon and Peter Jap cross the finishline at the 2014 Challenge New Albany Half Ironman. Photo courtesy of Shannon Jap
do when you suffer from common conditions such as anxiety or depression?
Does chicken soup help? As a board certified child, adolescent and adult psychiatrist in private practice in New Albany, I often discuss exercise and activity scheduling with my patients as a part of their treatment plan.
Depression is not just about being sad. People are also fatigued and experience sleep and appetite changes, low motivation, and trouble concentrating. Similar to feeling sick with a cold, people often struggle to get out of bed or off the couch. It can be difficult for those dealing with such symptoms to believe that physical activity could help.
Exercise has been shown to prevent physical conditions such as diabetes, heart disease and obesity. Although there is very little clinical evidence that shows exercise helps prevent mental health conditions, there is a significant amount of anecdotal data that supports exercise’s efficacy in improving mood, self-esteem and energy.
I often notice my patients with depression who add exercise – as little as a daily walk – to their current treatment often benefit from improved energy, better sleep and greater motivation.
One published study from Harvard comparing the effects of exercise to antidepressant medication Zoloft in adults with depression found that exercise’s effects lasted longer than those of the antidepressant.
The reason people benefit from exercise is complex. Psychological factors include distraction from daily stress, increasing positive interactions with people and environment, and increasing self-esteem. Biological factors include changes in neurotransmitters such as serotonin, noradrenaline and dopamine, which contribute to improved mood and anxiety. An increased steroid reserve can counteract stress. Exercise also enhances the action of endorphins to reduce the perception of pain and improve mood.
The Centers for Disease Control and Prevention recommends 30 minutes or more of moderate-intensity physical activity on most or, preferably, all days. This includes activities such as brisk walking, swimming, biking or dancing. Activity may be spread out in segments throughout the day.
Still, it’s important to note that demanding friends or loved ones who are more severely depressed “get up and exercise” might make them feel more like failures if they aren’t able to comply with an exercise program without first being medically treated for their condition.
Exercise can be an alternative to medication or augment medication, but it requires regular monitoring by a physician. I also recommend working with a cognitive behavioral therapist to help you reach your goals.
Visit www.shannonjapmd.com for contact information regarding mental health therapists in New Albany.
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Nonprofit mental health center Concord Counseling Services
Dr. Shannon Jap is a child, adolescent and adult psychiatrist working in New Albany. Feedback welcome at ssole@cityscenemediagroup.com.
