Mild Depression: Exercises for Mild Depression

by mattfred

The last thing that most depressed people feel like doing is to exercise. This is where it is so much easier to reach for a drink, cigarette or snack. Exercise just seems too much like bitter medicine. But, that is too bad, because, you really, really have to take that bitter medicine. One method that has work for me, for decades, has been the five minute rule. That is, you can do, or avoid, almost anything for five minutes.

Once you get going for five minutes you usually feel that you can keep going. When you start doing something for five minutes, you will find that you can go on for maybe another five or even ten minutes. Then, you might think, what the heck? I might as well finish the workout. It is all about momentum.

During one particularly low point in my life, I was running over 10 miles (16 kilometers) at a time to shake off the blues. It helped me focus on my problems, sleep better and get out of debt. I am not saying to be a dumb jock. Far from it. But, regular exercise will supplement your mental work and allow you to be more productive. And that is a worthy investment.

If you are house bound, try the following breathing exercise. Take a deep breath while raising your arms overhead. Exhale fully while bending at the waist and reaching for the ground. Exhale a little more three more times until your abdominal muscles cannot contract any more. Then slowly inhale while raising your arms overhead. Then exhale while lowering your arms to your side. If you are bed-ridden, then perform this exercise while lying on your back. Do this five times. A more cruder method is just start alternating between squats and push ups, until you have done 50 to 100 of each. The oxygen rush will help clear your head and make you feel better.

The yoga cleansing breath can also lift your spirits, even if only for a short time. It works like this: inhale and then forcefully exhale through your pursed lips. If you do this hard enough you might notice your veins bulging like you are lifting heavy weights. Avoid this exercise if you have high blood pressure.

One more thing about depression, I will mention. And that is trained helplessness. Wealthy children, in particular, often have poor coping skills with their problems and can develop a sense of helplessness later on in life. Better to learn how to deal with problems at an early age. Dealing with adversity will make you stronger. Stand up to adversity. Resolve it and move forward.

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