The Most Effective Way of Treating Depression Is Through Regular Exercise - Essay Example

The most effective way of treating depression is through regular exercise. Discuss. Introduction Over the years, depression has been one of the major causes of morbidity and mortality all over the world. The common ways of treating depression include psychotherapy, as well as the use of antidepressants. However, some people may prefer to engage in physical exercise in order to deal with depression. Exercise may help in reducing depression in a number of ways. A combination of exercise and other methods used to treat depression can be particularly effective in dealing with the issue of depression. This paper will discuss why exercise can be regarded as an effective of treating depression. The paper will also focus on other ways of treating depression, which can complement exercises. The other ways of treating depression to be addressed in the paper include the use of antidepressants and psychotherapy. What is Depression? Depression refers to a mental disorder characterized with such behaviors as guilt feelings, depressed mood, disturbance in sleeping patterns, low self-esteem, lack of appetite, as well as lack of enough energy. Depression can be regarded as a chronic condition that affects many people. There may be high instances of relapse associated with the issue of depression. Factors that cause depression include stressful encounters both in the workplace and at home. Depression may also be cause by the interactions that people have with those around them and how effective they are in these interactions. Depression is a significant cause of somatic and co-morbid illnesses (Knapen et. al. 2009, p. 78). Persons who suffer from depression have high risks of contracting diseases such as osteoporosis, type 2 diabetes, as well as heart diseases. As a result, there are higher risks of contracting heart diseases for persons with depression than in the general population. Persons with depression are less active in their lives than those without depression. Moreover, are not as physically fit as persons without depression and they have low cardio-respiratory fitness. According to studies, lack of exercises and physical activity can be associated with depression, lack of proper health body composition and mass, cardiovascular diseases, and osteoporosis. Evidence shows that physical exercises play a crucial role in the treatment of depression. Exercises are essential for the treatment of both moderate and mild depression; the role played by exercises in the treatment of depression can be likened to the effect of psychotherapy and antidepressants in depression. Exercise also treats severe depression as it creates positive effects, which lead to the decline of factors associated with depression (Knapen et. al. 2009, p. 79). Exercise and treatment of depression Depressed persons tend to be physically inactive; although their pulmonary functioning is normal like that of the entire population, their work capacity and physical activity tends to be lower than that of other persons who are not suffering from depression. The reduction in the levels and rates of fitness in depressed persons mainly emanates from physical inactivity. This calls for the inclusion of physical fitness programs in the treatment of depression. Non-bipolar depressive conditions that tend to be both mild and moderate can be treated through regular exercises as exercises have anti-depressive effects on these forms of depression. Both aerobic and non-aerobic exercises can be essential in the treatment of effects that result from depression. Depression patients who engage in regular exercises have the capacity to deal with stress effectively than depressed patients who remain sedentary (Biddle & Mutrie 2008, p. 352). Exercise can be considered as the most crucial element in the treatment of conditions related to depression. There are a number of ways in which exercise helps in the treatment of depression. One of the ways in which regular exercises help in the treatment of depression includes the boosting of a person’s mood. As a result of the positive boost on the depressed person’s mood, the rate of depression is lowered. Positive mood motivates a person, thus lowering his or her stress levels and enabling him or her live a meaningful and stress free life (Contrada & Baum 2011, p. 306). The other way in which exercise and physical activity helps in the treatment of depression is through the improvement of cognitive functioning. Depression has been a prime cause of poor cognitive functioning. As a result of depression, a person experiences slow processing of information, poor functioning of memory, as well as retardation in the psychomotor systems. Exercises are beneficial since it enables cognitive functioning in persons who may be suffering from depression. Cognition can also be improved through regular training and aerobic resistance, which lowers the decline in cognitive functioning (Dunn et. al. 2005, p. 2). The positive impacts of exercises on cognition also include the stimulation and speeding up of processes, which may include monitoring, planning, and the coordination of tasks. Exercises also lower depression and improve chronic functioning by enabling the growth of the brain. This mostly encompasses the stimulation of the development and growth of new brain cells, which help in lowering depression through improving brain functioning (Contrada & Baum 2011, p. 308). Depressed persons who engage in regular exercises show signs of improvement after several months of exercising. People suffering from depression who engage in exercises have higher response rates than those who do not engage in exercises. There are high antidepressant effects associated with exercising three to five days in a week, for about 40 minutes. Therefore, exercise can be considered to have the same impact as medicine, or psychotherapy. Patients dedicated to carrying out regular exercises several days in a week are more likely to become less depressed than those who do not. Moreover, physical activity engages the mind and one cannot think of events that make them depressed when they engage in exercises. This means that people suffering from depression will have a high likelihood of overcoming this condition by carrying out regular exercises (Ehrman 2009, p. 176). Exercises also help in addressing the issue of depression by improving and increasing the flow of blood in the brain. Exercising also leads to the production of endorphins, which acts as natural antidepressants in the body. The release of endorphins provides the body with the necessary antidepressants needed to reduce stress levels, which may have been caused by depression. Regular exercises also lead to the release of serotonin, which is a neurotransmitter; serotonin plays an essential role of lifting the mood. The lifting of the mood is essential as it helps to reduce effects of depression as the depressed person gains a positive mood and they can move on with life normally. Depression leads to dysfunctional mental state of the human body, which ultimately leads to the decline in the levels of serotonin. Thus, regular exercises and physical activity increase serotonin amount in the body and leads to a significant reduction in depression (Ehrman 2009, p. 177). Another impact that exercise has on depression includes the stimulation of the production of neurotrophic factor, a chemical that is reduced during depression. This chemical is vital in the reduction of stress and depression since it promotes the healthy functioning of memory and the brain. A person’s memory, as well as brain health, is highly affected when he or she is suffering from depression. Fitness programs play an essential since they boost a person’s memory, and help in addressing issues related to depression such as memory. Exercising has positive impacts on both the mind and body. A person’s self confidence is improved through exercising and physical exercises create a feeling of accomplishment, achievement, as well as mastery. An improvement in these factors has an impact on a person’s outlook, and they lead to the reduction of levels of stress and depression (Egil & Martinsen 2006, p.94). Exercise is also effective in the treatment of depression as it helps a person to have an objective view of life. Group exercises are particularly essential in dealing with the issue of depression. Through participation in exercises with a group, a person suffering from depression will interact with other persons that he or she exercises with in the gym or the training ground. The interaction with other persons while exercising is therapeutic to persons suffering from depression as the interaction provides coping mechanisms, which are necessary while dealing with stress. Moreover, interactions with other persons while exercising helps as one can share his or her problem with other persons (Greist & Jefferson 1992, p.78). Physical activity and exercise can also be regarded as an effective way of dealing with depression since it promotes sleep. Most people suffering from depression may face challenges when it comes to sleeping. Depression has an effect on the sleeping patterns of people suffering from this mental condition. Most people undergoing depression may find it hard to sleep, and if they get some sleep, the sleep may be disturbed. Engaging in exercise stimulates the body and gives one the necessary energy and relaxation, which is crucial in enhancing sleep. As a result, people suffering from depression should engage in physical activity and exercises as this will enable them to get enough sleep, thus be able to deal with stressful events (Egil & Martinsen 2006, p.96). The other way in which exercise helps in addressing the issue of depression is through the aspect of distraction. One of the notable impacts of depression is that it makes the depressed person to focus on the negative side of life, and emphasize on thought patterns that may have a negative impact on life. While engaging in exercise, it becomes hard to focus on the negative feelings and emotions that cause depression. This is because exercise distracts a person from negativity and helps him or her to dwell on other aspects of life, which may not cause stress, but instead do away with it (Gilbert 2007, p. 151). When engaging in exercises, a person rarely focuses on the thought patterns that cause depression and stressful emotions. Exercise and physical activity are also essential in addressing some impacts of depression such as fatigue, helplessness, as well as lack of hope that is accompanied by depression. Withdrawal is a common aspect in persons suffering from depression. To address withdrawal, it is necessary to carry out regular exercises since they help in restoring a person’s self-efficacy, which may have been inhibited by stress (Greist & Jefferson 1992, p.81). Exercise also helps in addressing the issue of depression since it helps in restoring self-respect in depressed persons. Some of the key factors that accompany depression include the tendency to be inactive and withdraw from normal life activities. As the depressed persons withdraw from the rest of the society, they start developing feelings that they are worthless, useless, and theta they do not deserve to associate with other members of the society. In order to counter such feelings, the depressed persons may decide to engage in behaviors that are self destructive such as substance abuse (Gilbert 2007, p. 155). Such coping mechanisms can be replaced by exercises since exercises can be regarded as positive alternatives to coping strategies that are negative. As a result, the depressed person will become productive and healthy in the long run, thus dealing effectively with depression. The loss of self respect that comes with engaging in self-destructive behaviors can be best dealt with through physical exercises (Stein 2005, p. 4). Exercise also helps in effectively reducing stress and depression as it aids in the lowering of blood pressure in the body. One of the symptoms that can accompany depression includes instances of high blood pressure. Therefore, engaging in exercises helps a person to reduce the risk of high blood pressure as the depressed person maintains a healthy weight. Low high blood pressure means that instances of depression and the effects of depression will be dramatically reduced in a person suffering from depression (Johnson 2010, p. 2). Another beneficial impact that exercise has on persons suffering from depression is that it helps in reducing panic, which is a key symptom associated with depression. According to cognitive theories that document the impact of exercise on depression, regular physical activity is instrumental in the reduction of consequences of depression such as panic attacks. This emanates from the fact that regular exercises serve to reduce the levels of sensitivity to anxiety (Pollok 2001, p. 1290). Exercise also helps in reducing depression since it is essential in the reduction of psychotic hallucinations, which may affect people suffering from depression. Hallucinations are a common aspect in persons suffering from depression. Regular exercise has been found to reduce these hallucinations dramatically. Depressed persons who engage in regular exercises are able to overcome hallucinations that may emanate from depression (Stein 2005, p. 5). Exercise can also be regarded as an effective way of treating depression since it has little side effects and negative impacts as compared to other methods of treating depression. The use of drugs in treating depression may not be effective as some of the drugs used may have negative side effects. For instance, the use of antidepressants may have negative effects such as dizziness. This is contrary to the use of exercises while treating depression since exercises that are well moderated do not have a negative impact. Besides, exercises, unlike drugs, release chemicals that do not harm the body. Thus, exercises can be regarded as a healthy way of addressing the issue of depression (Johnson 2010, p. 3). Exercises play an essential role in the boosting and improvement of a person’s self esteem in persons suffering from depression. This is because being active in the recovery process motivates the depressed persons and enables them to own up the outcome of the process. As a result, they will get the incentive to take the necessary measures that will help them deal with depression. Moreover, exercises are vital in burning chemicals such as adrenaline that leads to relaxation in a person’s state of mind. A relaxed state of mind means that the depressed person will find it easy to deal with stressful events in his or her life. As a result, he or she will deal with depression and factors that may cause depression (Pollok 2001, p. 1293). Physical activity has been found to be instrumental in the reduction of chemicals that may cause depression. There are certain chemicals that have an impact on the immune system; these chemicals may make depression worse in persons suffering from symptoms of depression. Since exercise boosts immunity, it is instrumental in reducing depression and symptoms that can be associated with this mental disorder. Another benefit that exercise has on people suffering from stress is that it helps to increase the temperature of the body. An increase in body temperature has calming effects, which significantly help in reducing depression. People suffering from depression who engage in exercise set certain goals, which they should meet. Meeting the goals boosts a person’s morale, thus encouraging them and helping them overcome depression (Johnson 2010, p. 4). A common aspect that accompanies the treatment of depression through exercises is lifestyle changes. This mostly focuses on nutrition and its impact in the treatment of depression. While engaging in physical activity, it is recommendable that the person suffering from depression takes a balanced diet. This is because proper nutrition can be regarded as essential for both the mental and physical health of the body. Therefore, taking a balanced diet is crucial since it helps to deal with mood swings and it keeps one energetic when carrying out exercises. Thus, exercises should be accompanied by proper diet that will provide the energy needed while exercising (Martisen 1990, p. 380). Depression makes people feel that they have no control over their lives and what is happening in their lives. Exercises play a crucial role in helping depressed persons to have control over their lives. Consequently, persons suffering from depression will have control over events taking place in their lives when they engage in exercises. Having control over the events taking place in one’s life is essential as it helps to counter the negative aspects of life, which may be caused by stress. People who have control over the events taking place in their lives will be more likely to cope with stress than persons who have little or no control over events taking place in their lives (Pollock 2001, p. 1298). Exercise also helps in the reduction of depression since it conditions the brain to show little stress while responding to stimuli. As a result of exercise and regular physical activity, a person’s brain becomes less susceptible to events that may cause stress. Exercises also help in stimulating the body, thus aiding people to evaluate their daily problems critically and avoid stress. On the other hand, living a sedentary life means that a person’s brain will most likely portray a lot of stress and poor response to stimuli. As such, those who suffer from depression and fail to engage in exercise may find it hard dealing with this mental condition (Stein 2005, p. 7). Persons suffering from depression can get exercise help from a number of sources. One of the places where a depressed person can get exercise help is from a general practitioner. A general practitioner provides useful information regarding exercise and depression. They can refer the patient to a psychologist who is qualified enough to teach the patient about exercise. Exercise psychologists also offer a lot of help to patients of depression; they mostly include health professionals who have been certified to provide essential services that relate to exercise, fitness, and health (Mckeag & Moeller 2007, p. 125). Council recreation centers can also be essential sources of help to people suffering from depression. These centers offer services ranging from skating ramps, walking circuits, to swimming pools. Patients suffering from depression may also get exercise services from their local gyms that have adequate facilities. Gyms have the necessary facilities needed that provide such services as aerobics, as well as walking machines (Mckeag & Moeller 2007, p. 126). Despite the fact that exercise can be regarded as an effective method in treating depression, there are other ways of treating depression. There can be a combination of both exercise and some of these methods or the methods can be used alone without being combined with physical activity. One of the crucial ways of treating depression includes psychotherapy, which encompasses the use of counseling as a therapeutic approach in the treatment of depression. Psychotherapy entails seeking help from practitioners such as counselors. While using psychotherapy in the treatment of depression, the main focus includes providing emotional support to the client, as well as providing the client with coping mechanisms that they can use in order to cope with depression. The therapist should focus on the causes of depression and address the negative feelings and emotions, which bring about the depression (Martisen 1990, p. 383). Some of the forms of psychotherapy that can be used in the treatment of depression include interpersonal therapy, psychodynamic therapy, and cognitive behavioral therapy. In most cases, therapists may opt to use a combination of several therapeutic approaches rather than use only a single approach. Psychotherapy teaches a patient suffering from depression some techniques and skills that are essential in changing behavior and altering negative feelings and emotions into positive feelings. Psychotherapy dwells on the cause of depression and aim at ensuring that the patient knows what is causing his or her condition. The outcome of therapy should be teaching patients who suffer from depression what they can do to be healthy. Psychotherapists facilitate patients to live a happy life by instilling in them the best strategies that can be essential in avoiding stressful events (Ingram 2009, p. 153). Psychotherapy can either be in the form of individual therapy or group therapy; individual therapy entails making visits to the therapist alone while group therapy entails getting support from a social group, such as friends who may be undergoing depression. In individual therapy, the client gets the attention of the therapist alone; in group therapy, several clients are facilitated in the therapeutic process by the therapist. Group therapy entails sharing with other members of the group the experiences that they have had. Based on the sharing of experiences in a group, it becomes possible to build self esteem of patients suffering from depression. Group therapy is particularly essential as one gets various methods that he or she can use while dealing with depression. Social networks and activities can also be improved through group therapy as groups tend to offer ideas that are inspiring (Ingram 2009, p. 155). Depression can also be treated through medication, which encompasses the use of drugs commonly known as antidepressants that help to reduce the impacts of depression. Some symptoms of moderate or severe depression may be relieved through medication. However, medication is not as effective as exercises as it may not provide a long-term cure for depression. Medication only provides short-term relief from the effects of depression, but it does not provide an appropriate cure for the underlying causes of depression (Aschenbrenner & Venable 2009, p.281). Compared to exercises, drugs have been found to be ineffective in the treatment of depression since they may lead to some depressive symptoms. Withdrawal from drugs can have serious impacts and may rekindle the condition of depression. In most cases, people use drugs in order to escape from a certain problem that may be disturbing them. Thus, using drugs to deal with a depressive event may not necessarily address the problem comprehensively (Aschenbrenner & Venable 2009, p.282). About one third of the cases of depression can be effectively eliminated through the use of drugs. This is because there are high rates of relapse when the treatment of depression takes place with the use of drugs alone. Most people tend not to continue with the drugs prescribed for depression since they argue that there are unpleasant side effects of the drugs, which are even worse than the effects of depression. Some of the drugs used in the treatment of depression include opioids, barbiturates, cocaine, and cannabis among others (Aschenbrenner & Venable 2009, p.283). Conclusion In conclusion, it is worth noting that depression can have a profound negative impact on a person’s life. Depression is a key cause of disease like heart diseases, high blood pressure, and diabetes. Several methods can be used in the treatment of depression. These methods include exercises and physical activity, use of antidepressant drugs, as well as psychotherapy. Exercise can be considered as the most effective way of treating depression; this emanates from the various benefits derived from the use of exercises in the treatment of depression. Exercise triggers the release of “feel good” chemicals, which boost the mood, thus reducing depression. Exercise also improves the cognitive functioning of a patient suffering from depression; improved cognitive functioning translates to proper brain functioning. Exercises also aid in social support, whereby those engaging in exercises get the opportunity to share their problems with other people. Other ways in which exercise helps in dealing with depression include improvement of sleep and increasing self confidence, as well as boosting self-esteem and self-respect. References List Aschenbrenner, D. S., & Venable, S. J. (2009). Drug therapy in nursing. Philadelphia, Wolters Kluwer Health/Lippincott Williams & Wilkins. Pp. 281-283. Biddle, S. J. & Mutrie, N. (2008). Psychology of Physical Activity: Determinants, Well-Being and Interventions, London, Routledge. Pp. 352. Contrada, R. J., & Baum, A. (2011). The handbook of stress science: biology, psychology, and health, New York, NY, Springer Pub. Pp. 306-309 Dunn, A. L, Trivedi, M. H., Kampert, J. B, Clark, C.G., Chambliss, H. O. (2005). Exercise treatment for depression: efficacy and dose response, American Journal of Preventive Medicine, 28 (1), pp. 1-8. Egil, W. & Martinsen, M. D. (2006). 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