Wellness Wednesday – “Proactive Steps For Battling Depression”

For this Wellness Wednesday blog, we will take a break from our exploration of the PERMA-V well-being model and acknowledge today that yesterday (Oct 10th) was World Mental Health Day. World Mental Health Day is an international day for global mental health education, awareness, and advocacy against social stigma. It is a day to acknowledge that it’s okay not to be okay when it comes to our mental health and to seek professional help as needed. And it is also a day to focus on proactive steps we can take to improve our mental wellness as well.

To this end of taking proactive steps to improve our mental well-being, new research from Vrije University in Amsterdam has recently demonstrated that running, and the associated “runner’s high” that comes with running, can be as effective as antidepressants in helping with anxiety and depression. When you run, your brain releases a neurotransmitter called dopamine, often referred to as the “happy hormone.” In terms of one’s overall physical health, the same study indicated that those who ran showed improvement while those on antidepressants showed a slightly negative impact. How often did those in the running group exercise to see such mental and physical benefits? Two to three 45-minute running sessions per week. A little intentionality can have huge benefits when it comes to improving our overall well-being, especially our mental and physical health.

Highlighting this study is not to suggest that, for some, antidepressants may not be needed to help regulate the neurochemical imbalance within the brain to help address issues of anxiety and depression. My purpose in sharing this research is to suggest that aerobic exercises like running, biking, swimming, and walking may be just what the doctor ordered to see improvement in your overall mental health. Besides depression and anxiety, there are strong indications that running and other aerobic exercises can also reduce your risk of dementia by up to 80%. These kinds of physical activities are like fertilizer for your brain.

Here are some additional healthy lifestyle suggestions to consider that may help to reduce anxiety and depression in your life:

1) Getting enough sleep – 7 to 8 hours a night

2) Stop smoking

3) Frequently connect with friends and family

4) Get regular physical activity – aerobic and anaerobic

5) Moderate your alcohol consumption

6) Sticking to a healthy diet

7) Keep sedentary behavior to a minimum

As we consider the blessing these healthy lifestyle choices can have in promoting greater mental and physical well-being, we also need to remember that as the unique physical-spiritual hybrid creations of God that we are, in times we are experiencing anxiety and depression, we need to pay attention to our spiritual well-being as well. In Psalm 42:5, the Psalmist writes, “Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God.”

While God works through the means of mental health services and medications like antidepressants, and there are incredible benefits that exercise and healthy lifestyle choices can have in addressing anxiety and depression we might experience in life, we must also remember to make use of the spiritual means that God works through that not only brings health to our soul, but our mind, heart, and body as well. Jesus, the Great Physician, is only a prayer away and ready to meet you at your deepest point of need. May He always assure you of His presence in whatever struggle you face and fill you with His perfect peace to guard your heart and mind in His promises and love.