I hope you're enjoying some lovely weather as you're reading this and managing to get outside a bit more - I know I am! Which loosely brings us to the topic of this blog - movement for mental health.
Mental Health Awareness Week 2024 is coming up (13th – 19th May)! The theme for this year is “Movement: Moving for our mental health”, which I think is great so I wanted to share some of the reasons why.
So, how does movement affect our mental health? A few fairly obvious things to begin with…
More activity in the day helps you get to sleep easier at night as your body signals to your brain that you are ready for rest.
Regular exercise can help you feel healthier, which may make you feel better about yourself and the way you look.
Exercise outdoors can help you feel more mindful and appreciate what’s around you.
And of course...
Are you really telling me just to go for a walk and I’ll magically feel better?
The adage of “just go for a walk” can sound very dismissive and minimise the struggles of those who experience things such as severe depression. However, there is science behind this idea, and studies have shown that exercise can be just as effective at treating depression as psychotherapy and medication.
It may also help people build their tolerance for anxiety symptoms such as increased heart rate and sweating, as these also occur during physical activity.
As with anything, the response is individual and there are of course many factors at play. I personally believe that a combined approach is likely to be the most effective way forward and I don’t necessarily believe that movement/exercise alone is enough for everybody. However, if talking therapy is not for you, then it’s certainly worth giving physical activity a go.
What about people who’ve experienced trauma?
When it comes to trauma, there is ample support for the link between the brain and the body. Bessel van der Kolk (author of the celebrated “The Body Keeps the Score”) says that since trauma is characterised by being stuck, recovery must involve movement. He advocates for a varied approach to healing, including but not limited to; breathing techniques, mindfulness, movement, dance, yoga, increasing self-awareness, and social connection through good, safe relationships (including a therapist).
So, if trauma is retained in the body, then we must work with the body to heal from it. Some of the things that may help include:
Stretching – lengthening the muscles relieves tension that may be stored
Shaking (can be combined with music) – discharges pent up survival energy
Strength training – any exercise that makes you feel physically stronger is likely to make you feel mentally stronger as well, as it can help you to feel more empowered
Walking or running – similar to eye movement desensitisation and reprocessing (EMDR), anything that involves bilateral stimulation while remembering a traumatic event can help you to process the memory
Changing your posture – even this can help to influence our nervous system
Now, no one is saying you have to start lifting heavy weights or training for a marathon (unless you want to!) And if you’re struggling with depression in particular, you may not have any motivation to do these things. But gentle movement such as tai chi and yoga can have a positive impact on depression, anxiety and even PTSD symptoms.
So if you struggle to get going, just know that you can start as small as you need to.
In honour of this year's Mental Health Awareness Week, I am offering some discounted sessions to try and make counselling a little more affordable to more people. You can choose to either have six sessions for the price of five. Or if you’re not sure about committing to six, you can have 25% off your first session instead and decide from there. These offers are open to any new or returning clients who contact me or begin sessions this May. So if you’ve ever wanted to try therapy but weren’t sure about the cost, this is for you. If you’re interested, please get in touch. I also offer walk & talk sessions!
Let’s get moving!
Until next time, take care.
Disclaimer: Always consult with your healthcare provider(s) before starting any new exercise programme/physical activity.
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