One Key to Beating Depression Without Medication

Source: Photo by Alonso Reyes on Unsplash

Depression takes the joy out of life and, over time, can crush your spirit. Optimism becomes a thing of the past. Feeling energetic is tough to imagine. Confidence ebbs away, replaced by self-doubt and apathy.

This state of mind understandably leads many people to turn to antidepressant medications for relief. Although this group of drugs can be a blessing for many, antidepressants also have significant drawbacks. For example, less than 50 percent of people respond favorably to antidepressants within the first eight weeks of starting on them, and only 60 percent within the first three months.¹

Even for those who do respond favorably, there are common side effects to consider. These can include weight gain, feelings of agitation, insomnia, a sense of being emotionally numb, and loss of sex drive.

With all of these drawbacks in mind, what would you think about a different approach to resolving depression that had none of these drawbacks and risks? No, not psychotherapy (although that too would be a good choice). What about an alternative approach that requires no prescription, has no side effects, has a wealth of research support, and is free?

Exercise as an Antidepressant

The alternative I am referring to is exercise. Research shows that moderate exercise performed three or four times a week can provide just as much help in overcoming depression as antidepressant medication.²

The key is that the exercise is of at least moderate intensity and that the total exercise time each week is two hours or more. For those not accustomed to exercising, this can feel daunting at first. But it’s not.

We each have 168 hours in a week. Spending two or three of those hours exercising is well within your grasp. This amounts to just over 1 percent of your week. When considering the impact exercise is likely to have on your mood and health, that time expenditure is a bargain.

Some will respond “But I don’t like exercise.” There are two answers to that objection.

The first is “So what?” You may not like to brush your teeth but I doubt that prevents you from doing so. There are days you don’t want to go to work but you still show up. The list is endless. Refusing to engage in something that is beneficial simply because you don’t enjoy it leads to psychological stagnation.

The second answer to “I don’t like exercise” is to recognize that most people who make it part of their weekly routine eventually grow to enjoy it. Even those who do not will come to accept it as something they need to do and find it tolerable.

The key for those who dislike exercise is to find something that raises the heart rate in a way that they find at least somewhat rewarding. For some that will be a brisk walk with a friend. For others, it will be swimming, cycling, etc.

If you are a hardcore “I hate exercise” type, then you are best off at first to simply aim for doing 10 minutes of mild exercise. Even if your heart rate doesn’t rise much, that’s OK; you’re simply building your tolerance for this new activity.

In time you’ll find yourself acclimating to the routine and ready to increase both the time spent exercising and the intensity you apply.

What Type of Exercise Is Best?

There have been several studies looking at the question of what type of exercise is best for combating depression. The answer remains unclear because so many forms of exercise have been shown to be effective.

That means you have a lot of freedom to choose what fits you best. The key to success is to stress your body sufficiently that it requires mental stamina to complete the task.

What Makes Exercise An Effective Antidepressant?

Research has not shed much light on the exact mechanisms that make exercise effective as an antidepressant. Neurologically, we know that exercise has an impact on levels of monoamine neurotransmitters dopamine, noradrenaline, and serotonin. These three neurotransmitters are thought to be related to depression.

But non-neurological factors are likely to play an equal or larger role in making exercise an effective anti-depressant. These non-neurological factors are important to understand. And in order to appreciate how they might play a role (no one knows for sure right now) we need to start by looking at some common symptoms of depression.

Depressed people struggle to plan their day or take the initiative to complete tasks. Their life lacks structure and direction that would otherwise give them a sense of progress and competency. Instead, they languish with a sense of helplessness and low self-esteem. Poor sleep is nearly always a part of depression, as is a tendency to avoid socializing with others.

Now consider how following an exercise routine could help to reverse these trends. An exercise routine provides a schedule, or structure for the week, that heightens a sense of order in one’s life. In turn, a greater feeling of control develops as one sticks to an exercise schedule. Imbuing a feeling of control is an antidote to feeling helpless.

What’s more, going to the gym increases socialization, if only by being around other motivated individuals. Exercise also frequently enhances sleep quality, thereby facilitating the recovery of energy and a brighter mood.

Sticking with an exercise program brings a sense of success, and feelings of accomplishment and competency. This is perhaps especially true when someone experiences improvements in strength, endurance, and general physical functioning. Reaping each of these benefits also increases the likelihood that one will have a more positive self-concept.

Conclusion

Antidepressants often play an important role in treating depression, especially when the goal is to achieve a rapid attenuation of depressive symptoms. The drawbacks of medication, however, can be significant and include a high rate of people who do not respond well, financial costs, side effects, and the necessary reliance on a physician to write a script.

Moreover, medication, as compared with exercise, does not improve one’s physical health, boost one’s sense of confidence, or promote a feeling of accomplishment. Indeed, it is possible for them to facilitate a sense of dependency on an outside agency (the medication or doctor), rather than build optimism in one’s own abilities to fight back against depressive states.

The bottom line: Unless you have significant physical limitations, there is no excuse for not using exercise as a way to reduce depression and lift your mood. Once you’ve started down this path and experienced the benefits, you’re likely to be hooked. Your confidence, optimism, and health are likely to improve as well, and this can act as a barrier against future depressive episodes.