This is how swimming reduces depression.....
I have always climbed out of any pool of water a lot happier
than when I dived in. Be it in the ocean, pool or rivers. I have always come
out a new person, fresh, positive and happy in all angles.
For a fact, any kind of aerobic exercise relieves
depression. -
For starters or rather beginners, it stimulates brain
chemicals that foster the growth of nerve cells; My teacher would say “ kwa
lugha ya mtaa, ni unakuwa mjanja” exercise also affects neurotransmitters such
as serotonin that influence mood and produces ANP, a stress-reducing hormone,
which helps control the brain’s response to stress and anxiety. But swimming,
for me, seems to kill a bad mood more efficiently than even running. Swimming a
good 1 - 4 hours for me can, in the midst of a depressive cycle, silence the dead
thoughts. It’s like taking a Panadol for a headache!
Irrespective of cause, a growing number of researchers and
psychologists alike have become true believers in the efficacy of swimming. “We
know, for instance, that vigorous exercise like swimming can significantly
decrease both anxiety and depression” says sports psychologist Aimee C. Kimball, director of mental training at the
Center for Sports Medicine at University of Pittsburgh Medical Center.
“Currently, there’s a ton of research looking at the various mechanisms by
which it works.”
On the physiological level, hard swimming workouts release
endorphins, natural feel-good compounds whose very name derives from
“endogenous” and “morphine.” Swimming serves, as well, to sop us excess
fight-or-flight stress hormones, converting free-floating trouble into muscle
relaxation. It can even promote so-called “hippocampal neurogenesis” – the
growth of new brain cells in a part of the brain that atrophies under chronic
stress. In animal models, exercise has shown itself to be even more potent than
drugs like Prozac at spurring such beneficial changes.
Moby Coquillard, a
psychotherapist and swimmer from San Mateo, Calif., is so convinced that he
prescribes exercise to depressed patients. “I absolutely believe swimming can
serve as a kind of medicine. For me, it represents a potent adjunct to
antidepressant medications and, for some patients, it’s something you can take
in lieu of pills.”
Besides possible biochemical changes in the brain, swimming
requires the alternating stretch and relaxation of skeletal muscles while
simultaneously deep-breathing in a rhythmic pattern. If this sounds familiar,
it’s because these are key elements of many practices, from hatha yoga to
progressive muscle relaxation, used to evoke the relaxation response.
“Swimming, because of its repetitive nature, is incredibly meditative,”
Coquillard says. There’s even a built-in mantra, be this the slow count of
laps, or self-directed thoughts like “relax” or “stay smooth.”
“I teach a mindfulness-based cognitive therapy class for
depression,” he adds, “and we use focus on the body here in the moment to keep
past thoughts or future worries from invading our consciousness.” By
concentrating on different aspects of their stroke mechanics, from hip rotation
and kick patterns, to streamlining and pulls, regular swimmers practice this
intuitively. The result: On a regular basis, most get a break from life’s not
always pleasant stream of rumination.
Moreover, since most pools have set times for lap swimming and coached Masters workouts alike, regular swimmer usually find themselves settling into a schedule that becomes automatic. There’s no need to decide if you should go exercise now or later. For stressed out people, this lack of options, says Coquillard, is paradoxically comforting because it removes the burden of yet another decision. “All you have to do is show up at the regular time,” he says, “and you know there’s a good chance you’ll end up leaving the pool feeling a little better than when you arrived.
9 Things
That Help with Depression
- 1. Be kind to yourself
- 2. Look good, feel good
- 3. Positive work environment
- 4. Stay connected
- 5. Animals
- 6. Creativity
- 7. Change of scenery
- 8. Self-care
- 9. Moving your body
Recap
Navigating depression can be a challenge, but small steps
can make big a difference to your well-being.
Whether your diagnosis is new or you’ve been navigating it
for years, depression and depressive episodes can feel like a lot to carry. But
you aren’t alone.
About 10 % of the world’s
population has experienced a major depressive episode.
Each person experiences depression and depressive episodes
differently. There’s no one-size-fits-all treatment for depression. But there
are some basic and helpful steps you can incorporate into your routine to help
navigate depression.
Psych Central spoke with people who either navigate or
support others with depression about the little things that have helped them.
1. Be kind to
yourself.
The stigma that still surrounds mental health conditions can
lead people to suppress what they’re experiencing and delay treatment. More
than 60% of people in the Kenya with a mental health condition remain
untreated.
Being kind to yourself and “acknowledging your depressive
thoughts as they arise without judgment” is a first small step that can have a
big impact on your managing depression, says Mason Lanier, who writes a self-help blog.
“This will separate you from your thoughts, allowing you to
better understand that you are not your thoughts since you have a conscious
awareness of when you’re having a thought,” Lanier says.
2. looking good can
equal feeling good.
Studies, including one from 2015, show that feeling
confident in how you look adds to how you feel. Personal style mentor and
confidence coach Yolandie Hamilton
has witnessed this firsthand.
“One tool that I’ve seen help women that I work with who
have bouts of depression is managing their appearance,” Hamilton says. “They
know that how they appear in the mirror affects their mood and that the
appearance-mood connection can become negatively cyclical if they don’t do
something about it.”
Hamilton suggests adding a “happy nostalgia” piece to your
outfit, something that has significance to you.
“These pieces help to interrupt the depressive thought
patterns by taking them to a positive memory,” she says.
3. Setting up a
positive work environment.
Aaron Seminoff,
of the online retail company Reaper Disc Supply, has a process for navigating
his depression as a business owner.
Part of his process includes open communication and being
upfront about expectations and availability. “Being open with my employees
helps manage their expectations and alleviates the damage my depressive
episodes may cause,” he says.
“I never know when or how long my depressive episodes are
going to last,” Seminoff says, “so setting the expectation at the beginning of
our professional relationship makes it easier to manage.”
“I try to put as many systems in place as possible that give
my employees autonomy and remove me as the bottleneck from day-to-day
processes,” he says. This “makes a huge difference during those times when I’m
unavailable.”
4. Stay connected.
Ruiz Asri, editor of
food website Honest Food Talks, has been navigating depression since 2016.
In addition to therapy sessions, Asri acknowledges that discussing what’s going
on with trusted friends and loved ones is useful- make sure its a trusted person.
“I found that just
speaking out your worries and sadness to another person without being judged
for whatever you say can be very cathartic,” Asri says.
Matthew Paxton, the
founder and owner of gaming site Hypernia, says that socializing helps to
keep your spirits up. Paxton also emphasizes the importance of maintaining
connections with your loved ones year-round.
Group activities
Laura Spaulding, CEO
of cleanup service company Spaulding Decon, spends a lot of time with folks
that are grieving. In addition to handling tangible parts of tough situations
like the cleanup, she and her team encourage people to find groups with similar
hobbies and start engaging in activities that are great for the mind and soul.
This could look like:
1. 1. An online support group
2.
Club sports
3.
Crafting workshops
4.
Biking, Running, Swimming groups
5.
Virtual gaming groups
6.
An in-person group therapy session
5. Spend time with
animals, Ha-ha, yes! Animals.
Research shows that animals are beneficial for people with
mental health conditions.
Todd Bissell, of the
ridesharing informational website RideFAQs, says he makes sure to spend at
least 1 hour every day with his pets.
“The unconditional
love you get from animals takes you away from your mental blocks or any kind of
depression you’re in,” Bissell says.
“It’s not only refreshing but also very empowering
experience because animals have a way of
teaching you that you don’t need judgement or validation to be worthy of love,”
he says. “It’s a beautiful feeling.”
6. Embrace
creativity.
Painting
Any Art therapy can have positive effects on people with
mental health conditions. Art therapy can be performed in a structured
therapeutic environment or done on your own. Painting using materials like
acrylic or watercolor could be a great option to try as a method for
expression.
Music
Gene Caballero, of
lawn care services company GreenPal, has seasonal depression and turns to
musical instruments to decompress.
“I play piano when I’m feeling down. It helps me to clear my
mind and reset,” Caballero says.
“Playing an
instrument has been scientifically proven to engage practically every area of
the brain at once, especially the visual, auditory, and motor cortices,” he
says. “So it’s like a mental full-body workout.”
Research from more
than 2000 Trusted Source shows that the act of making music strengthens
connections in the brain, integrating different brain areas in the process.
Journaling
Journaling about what
you’re experiencing and feeling can give you an outlet for your emotions. This
can give you distance and step out of the negative thoughts that sometimes come
with depression.
A 2013 small studyTrusted Source showed that writing about
emotional and nonemotional events every day decreased symptoms of depression.
And recent research shows that practicing gratitude, such as in the form of a
gratitude journal, can counteract negative thought patterns.
“My personal favorite is keeping a journal where I write down three
things I am grateful for every morning,” Spaulding says. “This helps me focus
on myself, my needs, and taking steps to come back to myself and the things
that matter.”
7. Find a change of
scenery.
Brookelyn Simms, mom
and managing editor of parenting website Super Mom Picks, says that
traveling has served as a management tool for depression.
This helps even if she’s doing it alone, Simms says.
“Traveling is a
proven antidepressant for me,” she says. “Being able to witness the beauty of
nature and feel the breeze on my hair and body reminds me why it’s still a
pleasure to be alive.”
8. Practice
self-care.
Making time to care for yourself, whether it’s entertainment
or meditation, can have a significant impact on your depression and its
symptoms.
TV and movies
Connor Brown, founder
of financial advice website After School Finance, watches cartoons to
soothe himself.
“Cartoons entertain me and help me forget the things that
make me depressed,” Brown says. “Tom and Jerryis one of my favorites.”
Baths
A small 2017 studyTrusted Source found that taking hot baths
can lift your mood and show benefits in people with depression.
So, consider taking a long, hot bath. Adding essential oils,
bath salts or bath bombs can enhance the experience.
Meditation
Studies show that meditation practices help decrease
symptoms of depression.
Sometimes factors and thoughts about the past or future can
exacerbate depressive symptoms. Meditation helps you focus on what’s happening
in the present moment. And this, in turn, helps to steer you away from negative
thoughts and emotions.
There are several forms of meditation that can help ease
depressive symptoms:
- ·
Loving-kindness
meditation
- ·
Breathing
meditation
- ·
Mindfulness
- ·
Body scan
meditation
- ·
Walking
meditation
9. Move your body.
Physical activity has an impact on mental wellness. This can
be especially useful if you have a job that requires you to be still or seated
for long periods of time.
Weights and cardio
Ravi Davda, CEO of
online marketing firm Rockstar Marketing, says he manages his symptoms of
depression with physical activity, from lifting weights to cardio.
“It helps me feel better,” Davda says, “and gives me more
energy throughout the day. It also usually means I sleep better at night, which
is exactly what you need when you have depression.”
Yoga
Research suggests that engaging in regular yoga practice
could have a positive impact on depressive symptoms and episodes.
That’s because yoga
relaxes muscle tension, which is a contributor to conditions, such as
depression and anxiety. The practice of yoga also helps with intentional focus
on the body and breathing, according to recent research.
What now?
Many of us navigate depression on a daily basis with these
small steps. Little things incorporated into your daily routine can have a big
impact on your overall well-being.
Any and all of these suggestions can be coupled with regular
visits to a licensed therapist.
If you’re experiencing symptoms of depression for a period
of several weeks, it may be time to reach out for help. You can seek help from
a healthcare professional, a therapist, or a depression hotline.
If you’re looking for a therapist but are not sure where to
start, Psych Central’s How to Find Mental Health Support resource can help.
Referees
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benefits from, project management certification.
sciencedirect.com/science/article/abs/pii/S0263786317305896
Brinsley J,
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