When thoughts become heavy, the drive is lacking and even small tasks become a challenge, movement often seems like the last thing you want to think about. And yet this is exactly one of the most effective and natural supports in dealing with depression and anxiety (1).
What happens in the body during depression and anxiety?
Depression and anxiety disorders are accompanied by changes in brain metabolism – the messenger substances serotonin, dopamine and norepinephrine are particularly affected. They regulate our mood, our sense of reward and our stress processing (2).
At the same time, the stress axis (HPA axis) is often overactivated, which puts the body permanently on alert – which can increase exhaustion, brooding and inner restlessness.
Why exercise is so effective
Numerous studies show that regular physical activity can be very effective in alleviating depressive symptoms – and without any side effects.
Sports:
- interrupts negative thought spirals – because your focus is in the body, not in the head
- increases the release of happiness hormones such as endorphins and dopamine
- lowers cortisol levels (stress hormone)
- promotes better sleep
- strengthens the experience of self-efficacy – you feel: I can change something!
- has a socially unifying effect – especially in the case of group offers
This is how you can get started – without any pressure
1. Start small
A short 5 to 10 minute walk daily is a wonderful way to get started. Set realistic, achievable goals.
2. Incorporate exercise into everyday life
Stairs instead of elevators, bicycles instead of cars – all of these things count. Exercise does not always have to mean “sport”.
3. Find something you enjoy
Do you like to dance? Do you like gardening? These are also forms of exercise with a positive effect.
4. Use nature
A walk in the countryside has been proven to reduce stress and depressive mood – so forest bathing is definitely worth a try.
5. Together is better
Arrange to meet friends or join a group. The social component makes it easier to stick with it.
But be careful: Exercise does not necessarily replace therapy, but it can effectively complement it. If you notice that your symptoms are severely limiting you, talk to doctors or therapists – together you can decide what helps you.
Movement as a way out of the darkness
You don’t have to jog, lift weights or go to the gym. What counts is your first step – in the truest sense of the word. Movement can become an anchor in stormy times. It brings structure, energy and a little bit of control back into your day.
And remember: you don’t have to do everything right away – you just have to start.
(1) Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., Del Pozo Cruz, B., Van den Hoek, D., Smith, J.J., Mahoney, J., Spathis, J., Moresi, M., Pagano, R., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S. & Lonsdale, C. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, e075847. https://doi.org/10.1136/bmj-2023-075847
(2) Matten, S.J., Pausch, M.J. (2024). Depression. In: Depression, Trauma und Angst. Springer, Wiesbaden. https://doi.org/10.1007/978-3-658-43966-8_15