Exercise and Depression

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Climb out of depression with exercise, study says

By E.J. MUNDELL

HealthDay The millions of Americans stricken each year by debilitating

depression may want to consider running away from their problem — or walking,

swimming or dancing it away. " What the studies are showing is that exercise,

at least when performed in a group setting, seems to be at least as effective as

standard antidepressant medications in reducing symptoms in patients with major

depression, " said researcher Blumenthal, a professor of medical psychology

at Duke University in Durham, N.C. According to Blumenthal, other studies

are beginning to suggest that solitary exercise, such as workouts at the gym or

a daily jog, can be just as effective as group activities in beating the blues,

and that " duration of exercise didn't seem to matter — what seemed to matter

most was whether people were exercising or not. " Blumenthal was lead author

on a much-publicized study released five years ago that found that just 10

months of regular, moderate exercise outperformed a

leading antidepressant (Zoloft) in easing symptoms in young adults diagnosed

with moderate to severe depression. And another study released earlier this

year, by researchers at the University of Texas Southwestern Medical Center at

Dallas, found that 30-minute aerobic workouts done three to five times a week

cut depressive symptoms by 50 percent in young adults. Theories abound as to

how revving up the body helps uncloud the mind. Thayer is a professor

of psychology at California State University, Long Beach, and the author of Calm

Energy: How People Regulate Mood with Food and Exercise. He said that while

workouts probably affect key brain chemicals like serotonin and dopamine,

physical activity may also trigger positive changes in other areas, too.

" Depression is a condition characterized by low energy and moderate tension,

something I call 'tense tiredness,' " he said. But exercise has a clear " mood

effect " that seems to ease that anxious but lethargic

state, he said. According to Thayer, moderate exercise — a brisk 10-minute

walk, for example — results in a boosting of energy, although it may not be

quite enough to relieve stress. " More intense exercise — the amount you'd

engage in with a 45-minute aerobic workout — does give a primary mood effect of

reducing tension. It might also leave you with a little less energy because

you'd be tired, of course, " he said. " However, there's also some indication from

the research that there's a 'rebound' effect an hour or so later, in terms of

(increased) energy. " Blumenthal pointed to the more lasting psychological

boost regular workouts can bring. " People who exercise might also have better

self-esteem; it may help them feel better about themselves, having that great

sense of accomplishment, " he said. Still, the experts acknowledged that

truly depressed individuals often find it tough to jump into an exercise

routine. " Why do people not do the thing that's perhaps the

most important thing for them to do? " said Thayer. " It's because a drop in

energy is such a central component of depression — you just don't have the

energy to do the exercise. " He said the key to breaking that cycle is to

start small. " Thinking about going to the gym and doing all the stuff that's

involved with that can be overwhelming for a depressed person, " Thayer pointed

out. " But if you think 'Hey, maybe I'll just walk down the street 30 yards or

so, at a leisurely pace,' that's a start. And it turns out that your body

becomes activated then — you have more of an incentive to walk farther, to do

more. " Loved ones can play a key role, too, urging a depressed friend or

family member to join in with them as they work out. " Social support, peer

pressure, family support — all of that can be helpful, certainly in getting

people to maintain exercise, " Blumenthal said. No one is saying that

exercise is always a substitute for drug therapy, especially for the severely

depressed. " But we also know that these drugs aren't effective for everyone —

about a third of people aren't going to get better with medication, " Blumenthal

said. For those patients, exercise may prove a viable, worry-free

alternative — with one great fringe benefit. " In addition to its mental

health benefits, there are some clear cardiovascular benefits to exercise which

we don't see with antidepressant drugs, of course, " Blumenthal noted. So, he

said, what keeps the mind fit strengthens the body, too. " You're killing two

birds with one stone. "

http://www.twincities.com/mld/twincities/13510265.htm

After happy holidays, sad tidings BY KAY HARVEY Pioneer Press

Congratulations! You just survived the most stressed-out time of the year.

The holiday high is history. But the extra pounds are hanging on, there's a

bag of gifts to return and the bills are arriving in the mail.

Welcome to the first week in January — the season for mood crashes, says Gay

, a psychotherapist at the University of Minnesota Medical Center.

In our fast-paced society, high stress levels have become an everyday reality

for many people, she says. Then, the winter holidays come along and perceived

demands push many people even harder.

" There's the shopping, traveling, cooking and sending cards, " she says. " There

are a lot of expectations and traditions people think they have to fulfill. We

seem never to subtract but keep on adding. "

Now, consider tensions in the extended family can compound the emotional

overload during the holidays. Some people are especially vulnerable because of

traumatic holidays in their past. Some are missing friends or family members who

have died. And it's a time when many people realize a family member is doing

poorly.

Anybody can suffer the post-holiday blues, says. Particularly good

candidates include people with type-A personalities, people with unresolved

family conflicts or grief, people who don't cope well with stress and those

prone to depression or seasonal affective disorder. Whatever the reasons for it,

the goal is to move past sadness or anxiety and return to feeling normal, she

says.

" What you need after the holidays is to spend some time to go inward and find

out what's going on inside, " she says. She suggests asking yourself: Is it

anger? Sadness? Low mood? Fatigue? Depression? " Try to get in touch with what

you're feeling, " she says.

For stress management and a window to self-understanding, she recommends a

mind-body-spirit approach that blends meditation, exercise, sleep and nutrition

with social activity and a good laugh once in a while.

" Most people will recover and return to an emotional baseline, " she says.

If that doesn't happen within about two weeks, she suggests counseling from a

professional therapist. Eight or 10 weeks of talk therapy is often all it takes,

she says. And a therapist can refer patients to a psychiatrist, if it appears

medications might help.

However, for people who have quit bathing regularly, are feeling worthless or

no longer want to be alive, immediate help is imperative, she adds.

Along with trying to take care of ourselves after the holidays, we can think

about how to improve our holiday planning in 2006. It may be possible to ease

the burden for friends and family members next holiday season, too, by

suggesting ways to lighten their loads.

For example, before the recent holidays, asked her son, who likes to

write, to keep his money and write a story for her as a Christmas gift.

Unlike many material things, " I would hold onto that, " she says.

Kay Harvey can be reached at kharvey@... or .

Reducing stress

While the recent holiday season is still fresh in your mind, think about how

you wish it had been simpler.

Decide what you want to do differently next holiday season. Bake just one

variety of cookies? Pare down holiday meals? Cut back on holiday parties? Spend

less money by making gifts or giving away family treasures a few at a time?

Remember, you don't have to do it all. Ask yourself what you can let go of. Or

suggest a family powwow to divide multiple duties.

Make a note of what you plan to change and how you'll make it happen. File or

pack it where you'll find it before the holidays roll around this year.

To find mental health services, call the member services number on the back of

your health insurance card. If you have no insurance, call 211 (or

or 1-) for referral to services, some of which are free. Taking care

of yourself

A mind-body-spirit approach helps to manage stress and beat the post-holiday

blues:

Meditate, do yoga or listen to relaxation tapes for at least five or 10

minutes every day.

Take care of your body. Adequate sleep, exercise and nutrition are important

to maintain emotional health.

Spend quality time with friends or family members.

Use humor to lighten up and let go.

Limit the use of alcohol, which can disrupt sleep patterns and cause

interpersonal

I am not recomeding stopping your anti-depressants. I take Wellbutrin and am

going to update my perscription this week. Add it to your medication. I began

exercising every day for 30-45 minutes unless am too ill to get out of bed. I

don't care about weight loss etc. I need it for my sanity. Try it for a month!

30-45 minutes at least 3x a week and more if you can. It will help.

Carol Sly

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