May is Mental Health Awareness Month and I’ll be posting content to reflect movement’s role in mental health.

Well, hello again, friends. As someone who is trained in exercise science and also suffers from generalized anxiety, I’ve experienced the relationship between these more than I’d like to admit in my own life. So, let’s chat about what makes exercise so important during seasons in the trenches.

I wrote earlier this month about the lack of guidelines around exercise with depression or anxiety. We have a ton of research the supports the idea that movement helps alleviate symptoms and can help pull us out sooner and easier. But when you, or someone you care about, is really in it deep, why is movement important?

The obvious answer here is that exercise creates a boost to serotonin and dopamine in our brains. Both serotonin and dopamine are neurotransmitters (chemical messengers) that help us feel happy, content, calm, focused, and joyful. Physical activity boosts the body’s natural production of these two critically important chemicals. Just ask Elle Woods.

Individuals who suffer with depression or anxiety often feel powerless. They feel as though they don’t have any control in their life. It’s important to understand that this may not be reality, but our brains are formidable and are able to convince us of a lot of stuff. Without a feeling of control, it’s easy to spiral into nothing matters.

Exercise and movement can give us a sense of control. We get to pick what we do. We get to choose how long we work out. We get to decide where we take a walk. We can also change our minds at any point. We can walk away (pun!) halfway through a yoga session. Or decide to do something completely different tomorrow.

That sense of control is absolutely necessary if someone feels as though they don’t have it. Which will lead to a natural release of dopamine. And that’s great, don’t get me wrong. But a sense of control and ownership over something when you feel as though you don’t have it is a huge boost to self efficacy.

Self efficacy is our belief in our own ability to perform a given task for an outcome. Building self efficacy is hugely important for navigating depression and anxiety. Knowing that we can do something (or change it if necessary) starts to create loops in our brains that reinforce we can do things. We are capable.

That sense of powerlessness also means individuals feel like they can’t get ahead. Exercise and movement create situations where small wins can add up quickly. Went on a ten minute walk today? That’s ten more minutes than yesterday. Did that three times the following week? That’s building to a habit. Added some body weight strength exercises? You bad@$$!

Those small wins allow you to feel more stable, which circles back to self efficacy. Again, when we can do small things and do them well, it gives us the confidence to continue on. To try something bigger or different.

So, as I said earlier this month, moving well when dealing with mental health struggles is less about how much of something you are doing and much more about just doing anything. The only box you need to worry about checking here is if you can do something. And that something should feel manageable.

From my own personal experience, I had to cut out strength training when I started having unexplained panic attacks several years ago. It was a struggle because lifting heavy crap when I was feeling particularly stressed was always helpful, but it was triggering attacks. So, I had to put a pause on lifting while I had my first experience with mood stabilizing medication and regained my equilibrium. Walking and lots of yoga got me through and it was what both my brain and body needed during that time.

Understanding that movement can and should build you up during this time is important. But it is equally important to realize that exercise should feel do-able and achievable. It’s a fine line to toe and sometimes you’ll need to make tough decisions.

Until next time, move well friends.

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