Introduction
The subject of human behavior has been a complex issue but with improved cognition, it has become an interesting field of study. Reducing anxiety and depression comes under a very interesting field of study; sports psychology. It is interesting to find out that sports relate directly to human behavior and feelings like depression, apprehension, and anxiety among other issues. Psychology plays a critical role in creation of good health and increased fitness in individuals. Even though this process may seem foreign in some quarters of life, the process is very simple with a clear understanding of sports psychology. This may explain in part the mushrooming gyms across the world. More people are registering in these gyms to exercise from time to time. Anxiety and depression are states of mind qualified by negative self-appraisal, sense of defeat, and hopelessness among other derailing elements of the self (Landers, 2006). The big question remains; how does exercise alleviate these conditions and restore one’s confidence and sense of worth? Well, that is what sports psychology deals with as discussed next.
Reducing Anxiety and Depression with Exercise
As aforementioned in this paper, both anxiety and depression stem from the negativity that emanates from demands exceeding one’s ability to respond adequately. Even though the relationship between anxiety/depression reduction and exercise is not clear-cut, studies have indicated a strong link between the two. Researchers have put forward postulations to explain this relationship. In today’s fast-paced world where things are moving too fast to comprehend, anxiety and depression levels are on the increase. To counter these effects, we need to understand how exercise works to reduce anxiety and depression. How does exercise work to alleviate these conditions?
According to Mayo Clinic Staff (2009), exercise helps to reduce depression and anxiety by releasing neurotransmitters and endorphins. These chemicals cause an individual to feel good. Exercise increases the release of dopamine: a substance that fosters the ability to obtain some sense of pleasure (Nemade, Reiss and Dombeck, 2007). Depression and anxiety lead to a lack of pleasure that dopamine essentially works to provide. Exercise also helps to cut down immune system chemical substances associated with depression. Even though depression and anxiety greatly affect one’s mind, the body responds by producing chemicals like cytokines and steroids that support this state of mind. Research indicates that exercise reduces these chemical substances substantially (Mayo Clinic Staff, 2009). Exercise also increases body temperature, which in turn brings about calming effects. In the process of cooling down the body after a surge in body temperatures, the mind cools down also because all body parts work in concert to bring about wholeness.
Psychologically, exercise brings tremendous positive emotional effects to an individual. During exercise, people set goals that they have to achieve within a given time. Each goal comes with its challenges and as people overcome these challenges to achieve their goals, self-confidence builds up gradually. It is good to remember at this point that low self-esteem characterizes both depression and anxiety. For instance, if someone had depression because of poor body shape, with exercise, he or she gains better body shape, and self-confidence increases in proportion to the increasing body appearance. Mayo Clinic Staff (2009) concurs that exercise engages the better part of the mind. This implies that, as someone engages in exercise, he or she shifts his mind from depressing issues to exercising. This dislodges one’s mind from the worrying thoughts breaking the depression and anxiety cycle. Depression and anxiety alleviation anchor their roots on the fact that exercise is an active process not passive.
Research indicates that depression and anxiety may result from isolation and self-pity. As people engage in exercise, they increase the probability of meeting other people and socialize with them. Man is a social animal and socialization forms a big part of one’s well-being. A simple well-disposed smile can change one’s mood. Moreover, people think that their problems are insurmountable until they share with others and realize how other people go through grave situations. In the process of sharing experiences, people may realize that other people are going through difficult situations and what seemed to be a difficult situation becomes a miniature in the face of what others are experiencing. This realization relieves stress as someone realizes that other people have giant problems to overcome. Someone may suggest a probable remedy to your problems in the process of sharing and socializing. Exercising avails such treasured moments as people meet to exercise together.
Exercising offers a healthy way to cope with a problem. Research indicates that many people result to destructive ways like alcoholism and drug abuse to surmount depression and anxiety. However, this is a sign of deep-rooted cowardice where someone cannot face problems and solve them logically. It is a way of escapism, unfortunately ignoring facts does not change them. Exercising offers a positive strategy for handling problems. According to Weinberg and Gould (2007), reducing depression and anxiety through exercise recorded high levels of success as compared to other ways like stress inoculation (p. 399). These studies also indicated that using alcohol and drug abuse to manage depression and anxiety exacerbated the problem. Exercise refreshes and activates the mind stirring someone to think logically towards a solution.
Evidence of Anxiety and Depression Reduction through Exercise
In a study to determine the relationship between depression/anxiety reduction and exercise, Landers and Petruzzello in their review of 27 narratives on exercise and depression, established that physical exercise resulted in reduced anxiety and depression (Lochbaum, 2006). They used Meta-analysis studies to establish this relationship. According to these studies, aerobic exercises recorded high positive results compared to non-aerobic exercises and longer exercising periods achieved higher positive results compared to shorter exercise periods. Intense studies have taken place in what Lochbaum (2006) refers to as ‘unveiling the mystery behind exercise’.
Categories of Exercise in Depression and Anxiety Reduction
The common variables that cut across all the fields of exercise are period and intensity of exercising. These variables result in two types of exercise in managing depression and anxiety, that is, acute and chronic exercises. According to Weinberg and Gould (2007), acute exercising refers to intense exercising resulting in immediate effects that may or may not be temporary (398). Chronic exercising is a long-term practice that leads to gradual effects in overcoming depression. Exercising fundamentally has to take place for a given period with a given degree of intensity to achieve positive results. However, recent research indicates that exercising does not have to be necessarily long to achieve positive results.
Lochbaum (2006) posits that acute exercising produce desirable results compared to chronic exercises. Nevertheless, the type of exercise involved is a great determinant of the results achieved. There are two types of exercises involved, that is, aerobic and non-aerobic exercising. Aerobic exercising involves active exercises like swimming and running where there is a lot of oxygen consumption. Non-aerobic or anaerobic exercising is the passive form of exercising where individuals consume little oxygen like weight lifting. However, aerobic exercising which merges well with acute exercising produces better results as compared with anaerobic exercising.
Recommendations
Exercising may produce instant or gradual results in reducing depression and anxiety. Regardless of the type of results achieved, it is recommendable for people undergoing mental problems like depression and anxiety to exercise regularly. Weinberg and Gould (2007), notes that exercising exerts its positive results 24 hours after practice. Develop an exercising strategy to counter the effects of depression and anxiety and experience these mood lifting and self-esteem restoring practices.
Conclusion
Over the years, there has been a strong link between exercise and depression management. Depression and anxiety emanates from negativity and lack of self worth among other detrimental thoughts. Even though thoughts affect the brain, research indicates that body parts function in concert with each other. Consequently, mental problems affect even the way body functions. Exercise alleviates depression and anxiety through several ways including restoring self-confidence and other psychological elements like change of emotions. There is enough evidence to show that exercising results to alleviated depression and anxiety. Both literature reviews and meta-analysis studies indicate a strong link between these two elements. However, there are different forms of exercising including acute and chronic exercising. Under these forms, there are other subtitles like aerobic and anaerobic exercising. Acute exercising records high positive results in reducing stress and depression. It is advisable for people to exercise regularly for exercise creates sound mind, which in turn creates sound body/health.
Reference
Landers, D. (2006). The Influence of Exercise on Mental Health. Web.
Lochbaum, M. (2006). Viability of Resting Electroencephalograph Asymmetry as a Predictor of Exercise-induced Affect: A Lack of Consistent Support. Healthcare Industry. Web.
Mayo staff Clinic. (2009). Depression and Anxiety: Exercise eases Symptoms. Depression (Major Depression). Web.
Nemade, R. Reiss, N & Dombeck, M. (2007). Biology of Depression – Neurotransmitters. Depression: Major Depression & Unipolar Varieties. Web.
Weinberg, R. & Gould, D. (2007). Foundations of Sport and Exercise Psychology. Web.