Severe depression can affect every aspect of your life. From work to family and personal relationships, chronic and severe depression can make you feel hopeless and alone. While medications can help to alter your brain chemistry, lifestyle changes can also make a difference. Regular exercise has been shown to serve as a mood lifter and stress reliever, according to Harvard Health Publications.
Brain Chemicals Boosted
Long-distance runners describe the feeling of euphoria known as "runner's high" that occurs after a long running session. This feeling is your brain's chemical response to exercise, according to Harvard Health Publications. Exercise stimulates the release of feel-good brain chemicals known as endorphins. Endorphins boost your immunity, reduce pain sensations and elevate mood. Exercise also may release norepinephrine, a neurotransmitter associated with lifting one's mood. Note that for severe depression sufferers, exercise should be frequent --- about 35 minutes a day five days a week --- or extended --- about three 60-minute sessions per week. Shorter workout sessions have not been shown to lift one's mood as effectively.
Stress Reduction
Stress can take away your energy and place your body under constant fight-or-flight response. Exercise can be utilized as a stress-relieving tool to help those who experience severe depression, according to HelpGuide.org, a health and wellness resource. Exercise also helps to distract you from worries or concerns that can contribute to your depression, according to Medical News Today. This can be a healthy coping mechanism. Choose activities that balance not only your body but also your mind, such as yoga or tai chi. Rhythmic activities also can have a soothing effect for those with severe depression. Examples include walking, swimming, dancing and bicycling.
Muscle Tension Relief
Chronic stress and worry can take a toll on your body. From muscle pain due to frequently tension in the body to depression-related high blood pressure, exercise can help to improve your physical health. Loosening muscles and reducing pain can help you to feel more positively about your body and health. Exercises such as yoga, tai chi and Pilates can be especially helpful in relieving muscle tension and pain associated with this tension.
Social Outlet
Those with severe depression tend to be withdrawn. This can make you feel isolated, alone and hopeless. Group exercise sessions or even taking a walk around the block and greeting a neighbor can help you socialize with others, according to MayoClinic.com. The people who become a part of your social network can offer you support and encouragement, which can help you to overcome severe depression.
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