Tai chi had its origins in ancient China as a form of self-defense. It has evolved significantly, according to the Mayo Clinic, and now many Americans practice it as a gentle, non-competitive form of exercise. It has many physical fitness benefits, but researchers are discovering positive mental effects too. Tai chi can improve depression in many people who are struggling with the disorder.
Definition
Depression is a mental disorder characterized by symptoms like loss of interest in daily activities, excessive worry, sleep problems, feelings of worthlessness, impair concentration and changes in appetite, according to the Mayo Clinic. It is often trigger by hormone or brain chemical imbalances, life situations, or a combination of those factors.
Tai chi is a self-paced form of exercise that the Mayo Clinic calls "meditation in motion." It involves performing a slow, gentle series of moves, each of which flows into the next one. The body stays in continuous controlled motion. The moves provide both exercise and stretching. It does not require special equipment and can be done alone or in a classroom setting.
Function
Donal O'Mathuna, Ph.D., a health care ethics lecturer at the Dublic City University School of Nursing, explains that tai chi improves depression in several different ways. It provides exercise, which has proven to combat depression, and its breathing and meditative components soothe the mind and promote relaxation. It also improves self-esteem and feelings of well-being, according to the Mayo Clinic. It requires concentration on the movements, which forces a person to release stressful thoughts and focus on the moment.
Benefits
Tai chi is beneficial for depression sufferers because it helps alleviate the usual physical and mental symptoms of the disorder. It may also help women in a very specific way. The National Institutes of Health discovered that depressed women had accelerated bone loss because of stress hormones. Researchers at La Trobe University in Australia found that tai chi can effectively reduce those hormones. Tufts University researchers discovered it may help other health conditions as well, like heart disease, arthritis and multiple sclerosis.
Resources
There are many books and DVDs with tai chi instruction that can be used to do it at home. However, the National Institutes of Health (NIH) recommends attending a class or hiring an instructor when you are starting out. There is no way to ensure you are doing the movements correctly when following a book or watching a DVD. A human teacher can instruct you in the basics, and then you can switch to doing your routine at home, if you prefer.
Warning
Tai chi is generally safe, but the NIH warns against practicing it if you have certain pre-existing medical conditions, like muscle sprains. It also states that tai chi should not be used as a substitute for other depression treatments. You may need to talk to a counselor, psychologist or psychiatrist if your problem is severe, as you may need therapy or drugs to treat your depression effectively. Tai chi can be part of the overall treatment program.
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