Beat the Blues... Naturally!

Learning how to manage my moods has played a significant role on the path toward finding my balance. All of us experienced highs and lows in life so it is important to figure out how to best manage your particular moods. The spectrum is broad, ranging from the blahs all the way to clinical depression, but there are ways to deal with them all, many of which can be "natural".

Depression and other mood disorders affect millions of Americans each year, many of whom end up taking mood enhancing or antidepressant medications to manage them. Recent research and testimonials have shown that there may be a more natural way to “rewire the brain” and balance out the level of neurotransmitters that affect our moods. We know that exercise is a great way to reduce stress and improve mood but is it really good enough to manage clinical depression? Major studies have shown that adults with mild to moderate depression who exercise moderately have reduced their symptoms by almost 50%. Interestingly, the most significant improvements came through exercise alone (vs. exercise along with antidepressant medication). How is this possible?

Exercise is one way to naturally stimulate the production and release of mood enhancing neurotransmitters such as dopamine, seratonin and norepinephrine – the same brain chemicals affected by popular antidepressant medications. A recent article in The Washington Post highlights the work of a therapist in Washington who counsels her clients while simultaneously putting them through a high-intensity workout. She feels that the stimulating combination gives her clients the ability to think and communicate more freely and instills in them a sense of accomplishment for having done something good for their body and their mind. The positive thoughts that they generate through exercise, when combined with talk therapy, can help reinforce optimism and positive thoughts and behaviors, thus strengthening positive neural connections in the brain.

According to a theory known as “neural Darwinism”, “people become optimistic or pessimistic based on habits of mind reinforced by specific neural connections”. The title references Darwin’s model of survival-of-the-fittest and similarly states that in neurodevelopment, synapses which are most used will be strengthened while those pathways that are underused will be weakened or destroyed. Therefore, the more positive thoughts you have or can stimulate, the less depressed you may be. This idea of self-mastery truly embodies the significance of the mind/body connection. Exercising control over and within the body can actually bring balance and harmony to the brain!

Treating depression with drugs has recently been the subject of many debates. Many people feel that using antidepressants limits the ability we have to exercise control over our own body and mind. If you, or someone you know, are experiencing symptoms of depression and are not already exercising regularly, you may want to try establishing a consistent workout routine before you start taking medication. It is important to note that the subjects used in the previously mentioned studies were ones dealing with mild to moderate depressive disorders. There certainly are instances in which medical intervention and prescription medications may be necessary and at times, life saving.

The point is not to underestimate the power of your feelings. If you find that in general, your mood could use a lift, try exercising. Working out will stimulate mood enhancing hormones and neurotransmitters, oxygen production and circulation for energy and alertness. It will also improve your body image and self-confidence as you start to get fit! Even better, try exercising with a friend whom you trust. Sharing some of your feelings may give you some of the relief you need. If after a few weeks your mood has not improved, talk to a doctor to see what additional therapies may be good for you.

I've found that exercise helps bring me back to my center, to my core, and most often gives me the boost that I need to change my mental state and focus on something positive. The more time we spend swimming in waters of positivity, the less time we have to wallow in negativity. Finding your balance will help keep you afloat.

Working Out Your Issues, The Latest Twist in the Exercise-Mental Health Movement: Do Crunches While Talking Through Problems, John Briley. http://www.washingtonpost.com/wp-dyn/content/article/2005/06/13/AR2005061301418.html