Are you having a tough time getting out of bed, like every day is a Monday? Or feeling like that thing that used to bring you so much joy is now just way too much work? Maybe someone has told you you’re a little on edge, or you’ve ghosted your friends and they want to know what’s up. Depression shows up in a lot of different ways, but we know that it can be frustrating and can get in the way of you living your best life. So if you’re struggling, sit tight, let’s talk through this.
For many people, depression feels like a lack of motivation, energy, joy. Some find themselves sleeping too much, others, not sleeping much at all. It can affect your appetite, your mood, your outlook on life. We know it’s scary, we know it’s uncomfortable. We also want you to know that we’re here to help you feel better. Now, there are lots of different things we can do to help shift the course of a depressive episode (that cloud that hangs over your head). Oftentimes people will start with their primary care physician. I’m sure you’ve encountered those quick questionnaires in the waiting room that ask if you’ve felt down, depressed, or hopeless, or if you have any thoughts of self-harm. As therapists, we’re jazzed that western medicine is checking in on mental health! This can open the door to great conversations about how people are feeling and give them an opportunity to speak up. Some providers will then recommend an antidepressant to help with symptoms, which can be great for people who feel like their depression is so intense that they can’t do anything other than the bare minimum to get through the day (or sometimes even that’s too hard). It can also be really helpful for people who have been trying all those #selfcare tips but nothing really seems to be working.
If taking a medication isn’t your thing, we get that. The good news is that it’s not your only option; there are a few other things you can try that may have a huge impact. The one we’ll discuss here is exercise. *Insert groan and eye roll* Before you close out the tab and hide under your blanket, give me a minute to explain (and keep an eye out for future blogs that’ll touch on some other options). Let me start by saying I don’t love the term “exercise” because for so many people, this conjures an image of some buff dude in a gym, moving heavy things around for an hour. If that’s your vibe, you do you! There’s definitely real benefits to adding strength training to your routine. But when we’re talking about managing mental health, and in particular, managing depression, getting swole is not necessarily the goal. So from here on out, I’m going to use the term joyful movement because one of the biggest predictors of success in sticking to a movement routine is finding something you actually enjoy doing that also happens to move your body.
I also know that for many people in the throes of a depressive episode, it can feel like there’s nothing that’ll bring joy. So I’m here to make it simple and take all the decision making out of it for you. Walk. Studies have shown that for people experiencing depression, walking for 30 minutes three times a week was just as helpful in the short term, and more helpful in the long run, as taking medication**. Yep. Walking. What I love about this study is that walking is a low-barrier option, meaning it’s free, you can do it almost anywhere, and you don’t need any expensive equipment or special training to do it. For those that are able, walking may be the thing that brings a break in that cloud. Will it be the magic cure-all? Probs not. But it surely could help.
When I talk with clients about starting new habits or routines, I always tell them to make their goals comically small, because when we aim too high, we fall short and feel discouraged. So if walking for 30 minutes three times a week feels accessible to you, go for it! Lace up those sneakers and head on out — we’ll see you next time! But if that feels like it’s just too much, that’s okay too. Maybe your comically small goal is to simply put your shoes on one day. Then maybe you build up to putting your shoes on and just stepping outside. You may think this is ridiculous, but when we’re talking depression, sometimes putting your foot in a shoe feels like a feat of strength. And we’re here to celebrate any and all wins — big or small. Start with a walk around the block and once that feels manageable, add another, then another, until you get to 30 minutes of walking once a week. Then add another day. You get the picture.
The message I really want to hit home is that walking, just three times a week for 30 minutes, could have a profond impact on your mental health, especially if you’re struggling with depression. Try it out for a few weeks and see what happens. We’d love to hear about it! If you need extra support in getting started, or want to talk through what you’re feeling, let us know. Nothing makes us happier than walking alongside our clients in their journey toward wellness (yes, pun intended, because lame jokes also make us happy). We’ve got you.