Depression is not easy on anyone. To combat depression in 30 days, aside from eating healthy foods
and changing your mindset, there are certain things that you need to change with your lifestyle:
Exercise
Exercise produces hormones to combat depression. It is a natural anti-depressant. Duke University
did a study where it was revealed that 30 minutes a day for up to 4 months of exercise helped people
with depression by improving their mood, reducing stress, provide a great night’s sleep and boosts
self-esteem.
Weight Loss
Losing weight improves your overall health and self-esteem. It also gives your mind some needed
clarity. You do not have to drastically drop your weight. You can eat right and exercise on a daily
basis. There is no need to hop on a fad diet. It will not do you any good and chances are, the weight
that you will lose is not permanent. It will come back with a vengeance when you return to your
normal eating habits. Do not for fad diets where you need to eat a certain juice or type of food for a
week to drop weight. You need to eat foods that are nutritious to calm you down.
Meditation
Meditation is great for people who want to relax and exercise their mind. Deep breathing or mantra of
positive thoughts help a person calm down and de-stress. Originated in the Buddhist tradition,
mediation is for spiritual enlightenment. Meditation can definitely help a depressed person sleep
better by incorporating breathing techniques.
Sleep
People with depression have a hard time sleeping. Lying awake at night is hard especially when your
brain doesn’t want to calm down. There can also be times when you wake up for no reason at all and
can’t get back to sleep afterwards. Fatigue feeling from sleep deprivation can heighten the depression
symptoms. To get some shut eye, make a bedtime routine that follows a sleep schedule.
Relationships
Depression can be hard on an individual. It is best if you connect with your loved ones and friends to
help you overcome this problem. Supportive that talks about positivity will help you get through dark
times in your life.
Chapter6: Psychological Benefits of
Exercise
Benefits of Exercise and the Types that You Can Do
There is a study that says depression has a correlation with exercise. As people move and produce
endorphins, they also feel better as exercise improves their mood and help them concentrate.
Psychological Benefits of Exercise
When you exercise, endorphins are released to your body. It reduces the feeling of pain in your body.
It also triggers a good feeling in your body. It can be related to morphine. After a quick run, many
people feel “euphoric” or another word for it is “runner’s high”. They feel much alive and it is
complemented with a positive outlook.
Endorphins are called natural analgesics because they diminish the feeling of pain. They are created
in a person’s spinal cord, brain and other parts of your body where neurotransmitters exist. The
neuron receptors where endorphins bind are the same ones that pain medicines bind to. The good
thing about endorphin is it is not addictive like morphine.
Chapter 7: Benefits of Regular Exercise:
• Boost self-esteem
• Reduce stress
• Pushes depression and anxiety away
• Lowers blood pressure
• Strengthens your heart
• Increases energy levels
• Builds and strengthen bones
• Improves strength and muscle tone
• Reduces body fat
• Makes you healthy and fit
Exercise is not often used as treatment for moderate depression. There are certain types of exercise
that are more helpful for people with depression:
• Dancing
• Biking
• Golf
• Gardening
• Jogging
• Housework
• Aerobics
• Walking
• Swimming
• Yoga
• Yard work
Joining a group class might be beneficial for people with depression because of the much needed
support group. You can also exercise with your friends. Doing group exercises will give you
emotional comfort when you know that there are other people supporting you.
If you have always been moving, joining exercise classes is alright. However, if you are not active
and you are over 50 years old or you have medical conditions, it is best to talk to your doctor first
before starting an exercise program.
Are you wondering how often do you need to exercise to alleviate the symptoms of depression? To
get the endorphins going, it takes at least 30 minutes of 3x a week of exercise. If you have a lot of
time, exercising more is better. If you are just starting out, it is wise to take it easy.
Before you start an exercise program, think first about an easy routine that you can maintain and
follow. It can be dancing, running or whatever you enjoy doing just as long as you are comfortable
with the activity and the time that you are giving. If you are going to start as soon as possible, try to
incorporate it into your daily routine. Schedule it and put it on the things to do for the day. Variety is
important. If you play multiple sports when you were young, schedule that. Try to mix and match and
find people that you can work out with. Do not spend a lot of money when it comes to exercise.
Canvass first before buying gym memberships, canvass first. Also, do exercise on a regular basis. In
order to combat depression, exercise needs to be habitual.
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