Fighting Depression: This Causes the Same Changes in the Brain as Antidepressants

When depression latches on, it settles in and rearranges you to get a better grip. You stop loving the things you loved. You stop looking forward to anything. You feel hopeless and you feel sad.

In the Western world, 1 in 10 people will suffer depression during the course of their life. It has more of an effect on physical health than diabetes or arthritis.

Traditionally, antidepressants have been a treatment of choice for depression but in the largest evidence based study ever, researchers have found that sport and physical activity trigger changes in the brain that could only otherwise be achieved through antidepressants.

At the annual meeting of the Society for Neuroscience, researchers from the University of Bern in Switzerland reported, ‘Studies comparing exercise with medication as a treatment for depression showed that the efficiency of antidepressant medication is comparable to the effects of elevated physical activity.’

An abundance of research has shown that sport and physical activity have a positive effect on depression but now we are closer to knowing why.

Exercise causes the same changes in the brain as antidepressants by:

  • influencing the brain’s capacity to absorb serotonin (a chemical in the brain thought to be responsible for, among other things, mood regulation);
  • reducing the activity of the stress hormones;
  • stimulating the growth of new cells in the brain;
  • preventing the death of nerve cells in the hippocampus which is otherwise caused by depression.

By its very nature, depression stifles the desire to be active. The more depressed a person is, the less likely he or she will feel like doing anything. However, there is overwhelming evidence that doing some sort of physical activity has the capacity to turn depression around.

As for how long or how often to exercise, the literature draws a very broad brush, but try for at least 20 to 30 minutes five times a week. If it can be done outside, even better. Research has found an association between depression and a lack of  Vitamin D (found in sunlight). (For more information see here).

If someone close to you has depression, simply telling them to exercise won’t work. It will be like telling someone with the flu to get excited about lunch. They won’t have it in them. Instead, let them know you’re going for a walk and you want them to come along too. Organise a catch up – a couple of times a week if you can – and do something active together. A 30 minute brisk walk will do. For more information on supporting someone with depression, see here.

The very nature of depression means that hopelessness settles in like a heavy fog and it can be difficult – sometimes it feels impossible – to see a way out. Don’t confuse the symptom of hopelessness for the reality that depression can be treated. It’s a physical illness and it’s treatable. For more severe depression, antidepressants may also be important but even when medication has been prescribed, incorporating exercise into a daily routine will make a difference.. Advances in understanding depression are being made all the time. Don’t be slow to seek help. It’s an illness like any other and sometimes it needs a push in the form of medication to move it along. 

The body and the mind don’thave to agree. They often won’t. If you’re depressed, the last thing you will probably feel like doing is exercising, but pushing through the resistance and doing some form of exercise each day will make a difference.

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow Hey Sigmund on Instagram

When our kids or teens are struggling, it can be hard to know what they need. It can also be hard for them to say. It can be this way for all of us - we don't always know what we need from the people around us. It might be space, or distraction, or silence, or maybe acknowledging and being there is enough. Sometimes we might need to know that the people we love aren't taking our need for space, or our confusion or anger or sadness personally, and that they are still there within reach.
⠀⠀
What can be easier is thinking about what other people might need. Asking this when they are calm can invite a different perspective and can give you some insight into what they need to hear when they are going through similar. Don't worry if you just get a shrug, or a disheartened, 'I don't know'. They don't need to know, and neither do we. The question in itself might be enough to open a new way through any sense of 'stuckness' or helplessness they might be feeling.
⠀⠀

⠀⠀
#parenthood #parenting #positiveparenting #parentingtips #childdevelopment #parentingadvice #parentingtip #mindfulparenting #positiveparentingtips #neurodevelopment #parentingteens
Give them space to talk but you don’t need to fix anything. You’ll want to, but the answers are in them, not us. Sometimes the answer will be to feel it out, or push for change, or feel the futility of it all so the feeling can let go, knowing it’s done it’s job - it’s recruited support, or raised awareness that something isn’t right.

Sometimes the feelings might be seismic but the words might be gone for a while. That’s okay too. Do they want to start with whatever words are there? Or talk about something else? Or go for a walk with you? Watch a movie with you? Or do a spontaneous, unnecessary drive thru with you just because you can - no words, no need to explain - just you and them and car music for the next 20 minutes. 

The more you can validate what they’re feeling (maybe, ‘Today was big for you wasn’t it’) and give them space to feel, the more they can feel the feeling, understand the need that’s fuelling it, and experiment with ways to deal with it. Sometimes, ‘dealing with it’ might mean acknowledging that there is something that feels big or important and a little out of reach right now, and feeling the fullness and futility of that. 

Part of building resilience is recognising that some days are rubbish, and that sometimes those days last for longer than they should, but we get through. First we feel floored, then we feel stuck, then we shift because the only choices we have we have are to stay down or move, even when moving hurts. Then, eventually we adjust - either ourselves, the problem, or to a new ‘is’. But the learning comes from experience.

I wish our kids never felt pain, but we don’t get to decide that. We don’t get to decide how our children grow, but we do get to decide how much space and support we give them for this growth. We can love them through it but we can’t love them out of it. I wish we could but we can’t.

So instead of feeling the need to silence their pain, make space for it. In the end we have no choice. Sometimes all the love in the world won’t be enough to put the wrong things right, but it can help them feel held while they move through the pain enough to find their out breath, and the strength that comes with that.♥️
Speaking to the courage that is coming to life inside them helps to bring it close enough for them to touch, and to imagine, and to step into, even if doesn’t feel real for them yet. It will become them soon enough but until then, we can help them see what we see - a brave, strong, flight-ready child who just might not realise it yet. ‘I know how brave you are.’ ‘I love that you make hard decisions sometimes, even when it would be easier to do the other thing.’ ‘You might not feel brave, but I know what it means to you to be doing this. Trust me – you are one of the bravest people I know.’
⠀⠀

⠀⠀
 #neurodevelopment #positiveparenting #parenting #parenthood #neuronurtured #parentingtip #childdevelopment #braindevelopment #mindfulparenting #parentingtips #parentingadvice
So often, our children will look to us for signs of whether they are brave enough, strong enough, good enough. Let your belief in them be so big, that it spills out of you and over to them and forms the path between them and their mountain. And then, let them know that the outcome doesn't matter. What matters is that they believe in themselves enough to try. 

Their belief in themselves might take time to grow, and that's okay. In the meantime, let them know you believe in them enough for both of you. Try, ‘I know this feels big and I know you can do it. What is one small step you can take? I’m right here with you.’♥️
⠀⠀

⠀⠀

 #neurodevelopment #positiveparenting #parenting #parenthood #neuronurtured #parentingtip #childdevelopment #braindevelopment #mindfulparenting
Anxiety will tell our kiddos a deficiency story. It will focus them on what they can't do and turn them away from what they can. We know they are braver, stronger, and more powerful than they could ever think they are. We know that for certain because we’ve seen it before. We’ve seen them so held by anxiety, and we’ve seen them move through - not every time but enough times to know that they can. Even when those steps through are small and awkward and uncertain, they are brave. Because that’s how courage works. It’s fragile and strong, uncertain and powerful. We know that that about courage and we know that about them. 

Our job as their important adults is to give them the experiences that will help them know it too. This doesn't have to happen in big leaps. Little steps are enough, as long as they are forward. 

When their anxiety has them focused on what they can't do, focus them on what they can. By doing this, we are aligning with their capacity for brave, and bringing it into the light. 

Anxiety will have them believing that there are only two options - all or nothing; to do or not to do. So let's introduce a third. Let's invite them into the grey. This is where brave, bold beautiful things are built, one tiny step at a time. So what does this look like? It looks like one tiny step at a time. The steps can be so small at first - it doesn't matter how big they are, as long as they are forward. 
If they can't stay for the whole of camp, how much can they stay for?
If they can't do the whole swimming lesson on their own, how much can they do?
If they can't sleep all night in their own bed, how long can they sleep there for?
If they can't do the exam on their own, what can they do?
.
When we do this, we align with their brave, and gently help it rise, little bit, by little bit. We give them the experiences they need to know that even when they feel anxious, they can do brave, and even when they feel fragile they are powerful.

Pin It on Pinterest