The Effects of Exercise and Your Mental Health

Exercise has been long known to create the feeling of well being when the natural release of endorphins occurs (endorphins are released by the brain). Besides feeling an increase in energy and sleeping better as a result of exercise, it also leads to feelings of happiness (a euphoria of a sort). In people who suffer from depression, poor sleeping habits and low energy are known to be experienced.

For those suffering anxiety, exercise can help lower blood pressure which is often elevated during periods of anxiety. Blood flow improvement is another benefit of exercise especially in the brain, and better muscle relaxation which often is 'tight' during moments of stress and anxiety, is another bonus to begin an exercise regimen.

Mental Health

Those suffering from depression, anxiety and stress have often feelings of low self-worth and low-self esteem. Exercise and fitness can help this perception for not only are you improving blood flow to the brain, heart and organs, your body image will become improved. Those who suffer from depression and anxiety as well are known to neglect this fact. Exercise is a natural, strong, confidence-building device that no prescribed medication can afford you.

Though exercise will not cure anxiety and depression, doing something natural which can be thoroughly enjoyable (especially if done in a health club where you can enroll with a friend or two) is definitely a plus for anyone, under any circumstance.

You may be taking anti-anxiety or anti-depression medication, and can feel that exercise is not what you need at the moment. Small moments of exercise a few days a week can help boost your mental health, your self-esteem and your confidence, as well as your energy level. Which, after this makes you feel happier, can lead to longer exercise periods once you've appreciated the benefits you reaped.

Once checked and approved by your health provider, you can begin your exercising to better mental health, doing exercises such as:

Taking a walk in the park or a beach

Dancing (not only great exercise but fun to do!)

Playing basketball or tennis

Gardening

There are other exercises one can partake in, such as yoga and tai chi, as well as other low-impact exercises which still holds the same purpose. There is no set rule on how long or how hard you have to exercise: the only rule is finding a way to begin.

And to know it is actually for your good, in more ways than one.

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The Effects of Exercise and Your Mental Health

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Mindfullness Based Stress Reduction (MBSR) - Effects On Physical And Mental Health

Mindfullness Based Stress Reduction (MBSR) is one of several meditative echniques derived from Eastern philosphy and religion which is increasingly catching on as an alternative to medication use for anxiety and depression. MBSR incorporates techniques including meditation and being in the moment. A meta-analysis (where data from all studies are put together) of mindfulness meditation found that

MBSR was a useful adjunctive intervention for patients with a broad range of chronic
disorders, including patients with cancer, chronic pain, fibromyalgia, and psoriasis (Grossman et al 2004).

Mental Health

Mindfulness may be defined as intentionally paying attention to present-moment experience (physical sensations, perceptions, affective states, thoughts and imagery) in a non-judgmental way and thereby cultivating a stable and non-reactive awareness. It is a state of sustained attention to these ongoing mental contents and processes without thinking about, comparing, or in other ways evaluating them. In mindfulness meditation attention is brought to notice whatever thoughts, feelings, and sensations are appearing in awareness, while at the same time remaining aware of the capacity to maintain the focus of attention on these contents, or to deliberately redirect attention to a wider field of awareness or to a different object. Bringing these mental processes under greater voluntary control and directing them in beneficial ways fosters psychological and physical well being, giving one a greater sense of control, and thoughts and feelings no longer threaten to overwhelm him/her. A person's increasing tolerance for his/her experiences may in turn lead to reductions in emotional reactivity elicited by the symptoms, enabling the person to respond and behave more effectively. Further, participation in MBSR has been shown to increase participants' overall sense of control through a positive accepting mode of control, which is associated with greater emotional well being.

MBSR has been shown to be effective in reducing anxiety and panic in patients
diagnosed with generalized anxiety disorder and panic disorder (maintained at
three-year follow-up) as well as anxiety in patients with heart disease. MBSR has also been shown to be effective as an adjunctive intervention in reducing psychological distress and depression, as well as health-related quality of life. Reported favorable changes in distress (SCL-90-R) have been found to endure at three-month follow-up, six-month follow-up, and four-year follow-up (Miller et al 1995; Tacon et al 2003).

The bottom line is that MBSR and other meditative are helpful and demonstrate how changing the mind can influence the body. And best of all there are no side effects!

Grossman P, Niemann L, Schmidt S, Walach H. Mindfulness-based stress reduction and
health benefits: A meta-analysis. Journal of Psychosomatic Research. 2004;57:35-43.

Miller J, Fletcher K, Kabat-Zinn J. Three-year follow-up and clinical implications
of a mindfulness-based stress reduction intervention in the treatment of anxiety
disorders. General Hospital Psychiatry. 1995;17:192-200.

Tacon AM, McComb K, Caldera Y, Randolph P. Mindfulness meditation, anxiety reduction,
and heart disease: a pilot study. Family & Community Health. 2003;26:25-33.

Mindfullness Based Stress Reduction (MBSR) - Effects On Physical And Mental Health

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