Self-Management of Depression

Although we have all heard the medical profession touting the health benefits of physical activity and exercise, most of us don’t regularly engage in this inexpensive health-promoting behavior. In addition to preventing chronic medical conditions, growing evidence demonstrates that physical activity and exercise improve mental well-being and have a buffering effect on depression. A review of the literature showed that a higher level of baseline physical activity was associated with decreased risk of developing depression in the future (Mammen & Faulkner, 2013). Even low levels of physical activity, such as walking less than 150 minutes per week, can prevent future depression. Another study demonstrated that individuals who engaged in physical activity for more than 30 minutes a day had a 48% lower risk of being depressed at follow-up compared to individuals who didn’t engage in physical activity (van Gool et al., 2006). Interestingly, the same study also showed that each minute of ...

When it comes to exercising, we have our usual litany of excuses, and some of the familiar ones include: “I don’t have enough time.” “I am too out of shape.” “I am too sick.” “I already get enough exercise.” "I don't have the right kind of equipment." “Exercise is boring.” “Exercise is painful.” “I am too embarrassed.” “I am afraid that I might fall.” “I am too tired.” “I will look silly.” “I am afraid I will hurt myself.” “I am too old.” “It is too cold or too hot.” “I will not do it right.” If you find yourself using one of the above excuses for not exercising, then one of two things is happening here. First, you may be making wrong assumptions about your ability to exercise (e.g., I don’t have enough time, exercise is tedious or painful, or I am too embarrassed). Second, if the issue is genuine (e.g., it is too cold or too hot, or I don't have the right kind of equipment), then you may not have done enough to find a solution. While changing your wrong assumptions a...