Just like a physical exam, mental health check-ups are critical to maintain overall well-being. A new study shows that mindfulness in combination with exercise can improve psychological well-being.
Many people know that exercise is beneficial to their mood, sleep, and overall mental well being. But incorporating it into a daily routine can be challenging.
Stress Management
Stress can be hard to manage without healthy coping techniques. Stress can be mentally, physically, and emotionally draining, making it difficult to function and think clearly. If left untreated, long-term stress can lead to chronic musculoskeletal problems, such as back or neck pain. These physical symptoms amplify the distress signals your brain sends to your body, creating a vicious cycle of tension and anxiety.
Exercise provides a natural, effective way to manage stress. It can improve mood and help people sleep better, which is crucial for maintaining mental health. It can also boost cognitive function, improving memory and attention. Physical activity can be a great way to relieve depression, reduce feelings of anxiety and isolation, and increase self-esteem by helping people set and reach fitness goals.
Many different types of exercises can help reduce stress, including yoga, dance, and cycling. Many also have social components, such as group classes or sports teams, which can provide a sense of community and support. Increasing your daily level of physical activity can be challenging at first, but it is important to start small and find an exercise that you enjoy. Having supportive friends and family who will encourage you and hold you accountable can be helpful, as well. Having a fitness coach or physical therapist can help you develop an appropriate workout routine to meet your needs and goals.
If you have a mental illness, such as anxiety or depression, exercising regularly can be even more beneficial to your mental well being. Research has shown that it can reduce the severity of your symptoms, and a counsellor can help you understand how to use exercise as part of your overall treatment plan.
A counsellor can help you learn how to recognize the signs of stress and anxiety so that you are able to respond quickly to them. They can also teach you to practice healthy coping habits so that you can avoid unhealthy ones, which can make the symptoms of your mental health condition worse. This can include avoiding alcohol or drugs, which can be a common reaction to stress.
Improved Sleep
A good night’s sleep has been shown to be essential to mental well-being. It is critical to your mood, self-esteem, cognitive function and quality of life. Poor sleep has been linked to anxiety and depression, and is also a significant risk factor for a variety of medical conditions including heart disease, high blood pressure, obesity, and stroke (23). Exercise has been shown to have positive effects on mood by reducing stress, improving sleep quality, and boosting self-esteem and confidence. Additionally, it has been shown to decrease depression symptoms and improve mental clarity, improving work memory and attention span (24).
The relationship between sleep disturbances and mental health is bidirectional, meaning that a person’s mental health may impact their sleep and vice versa. In addition to the general positive mood-boosting effects of exercise, aerobic exercise is particularly helpful for addressing depression and improving sleep quality. It increases levels of brain-derived neurotrophic factor (BDNF), a protein that helps in the formation and protection of neurons, as well as synaptic transmission and learning processes (25).
Insomnia is common in our society and can affect people from all walks of life. It is important to identify and address any underlying issues that could be contributing to the problem, such as unresolved traumas or negative thought patterns that are not serving you. Often, counseling can help address these concerns, leading to improved sleep and overall mental wellness.
Adding in regular physical activity is one of the most effective strategies for addressing insomnia, but it is important to avoid anything too strenuous within an hour of bedtime as it can stimulate the mind and make it harder to fall asleep (26). Curbing screen time, creating a wind-down routine, and using apps like Calm and Headspace that provide relaxation techniques and relaxing sleep stories are other ways to help with sleep improvement.
It is important to consult with a counselor before making any lifestyle or environmental changes. Your counselor can identify opportunities for better sleep hygiene and support you as you move toward your new habits with accountability, consistency, and safety.
Boosted Self-Esteem
There are many ways to boost your self-esteem, including taking a look at your negative thoughts and habits and reassessing your life goals – often inclusive when it comes to counselling and fitness. Exercise is also known to help boost your confidence. This doesn’t have to mean becoming a professional athlete or working out every day of the week. Even simple, low-impact exercises like walking can improve your mood. Similarly, yoga can help to connect body and mind, calming the nervous system and releasing emotional tension. If you’re feeling sluggish, a brisk walk can also elevate your mood and boost energy levels.
Additionally, participating in group fitness activities can provide social support and improve overall self-esteem. This could be in the form of a regular exercise class, or team sport, or simply meeting up with friends to go for a hike. Exercise can also be used to help elevate your mood, and research has found that it increases happiness and motivation by triggering the release of feel-good hormones.
For those struggling with low self-esteem, therapy is a powerful tool that can teach you to identify and challenge negative automatic thoughts, develop healthier beliefs about yourself, and practice healthy coping strategies when faced with stress or challenges in your life. These approaches include Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy, and psychodynamic therapy.
Another way to build your self-esteem is to surround yourself with positive, encouraging media, whether it’s uplifting books, podcasts or videos that inspire you to be your best. Also, practicing self-care, such as having relaxing baths or spending time in nature can also help bolster your self-esteem. Lastly, giving back to your community and engaging in acts of kindness can have a profoundly positive impact on your sense of self-worth.
Better Relationships
A lack of social connections has been linked to mental health issues such as anxiety, depression and self-esteem. Research also shows that healthy, close relationships boost physical wellbeing by lowering blood pressure and increasing immunity, as well as improving sleep quality.
Exercise is a known mood booster and stress reliever. When couples work out together, they enjoy these benefits together, which leads to a stronger relationship.
However, if you have an unhealthy relationship with movement, such as turning down social invitations in order to make time for your workout or fearing that rest will sabotage your goals, this can impact your overall wellbeing. Fitness counseling can help you reframe your perspective and find healthier ways to move your body. For example, if you’re feeling overwhelmed or exhausted, it may be time to consider the possibility that your fitness goals are too ambitious. This is where a trained therapist can come in.