“For every vicious cycle, there is an equal but opposite positive feedback loop”
– Dr. Cory Newman
Major depression is a complex heterogeneous mental disorder that is characterized by a persistently sad mood and/or anhedonia. Anhedonia is defined by an inability to derive pleasure from positive experiences and/or the loss of interest in activities that were previously deemed interesting.
According to the American Psychiatric Association, other symptoms may include changes in sleep patterns, appetite, energy levels, and feelings of worthlessness or guilt. Note that this is not a complete symptom list (but see image below for full diagnostic criteria) and specialized training is needed to accurately diagnose mental disorders like major depression.
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Fundamentally, depression can be understood as an interaction between behavior and emotions (“doing” and “feeling”). Our behaviors influence our emotions, and our emotions, in turn, influence our behaviors.
The Feedback Loop of Depression
One important aspect of depression is the way behavior and mood can create a negative feedback loop. For instance, if you lose interest in activities you previously enjoyed and find it hard to derive pleasure from rewarding stimuli (such as experiences and activities) your mood is likely to be negatively affected.
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Conversely, if you engage in activities that align with your values and interests, your mood is likely to improve. However, when a person is experiencing a depressed mood and feelings of worthlessness, they are less likely to engage with their environment in accordance with their values and interests, leading to a further decline in mood.
Behavior and Affect: A Vicious Cycle
To illustrate this interaction, consider a person who has lost their appetite and struggles with getting enough rest. This individual is likely to feel tired, agitated, or low in energy, making it less likely for them to engage in pleasurable activities. As a result, they may feel more depressed. This lack of engagement with enjoyable activities can induce feelings of worthlessness and guilt, potentially leading to more severe symptoms such as suicidal ideation.
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This creates a vicious cycle: a depressed mood reduces the likelihood of engaging in behavior, which in turn decreases the pleasure derived from behavior, causing guilt and worthlessness, and further perpetuating the depressed mood.
Breaking the Cycle
Breaking this cycle is crucial for managing depression. One effective method is behavioral activation, which involves scheduling and time-boxing activities that are likely to be rewarding.
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Individuals can induce changes in their emotional state by intentionally engaging in activities that align with their values and interests. Indeed, changes in affect often result from induced behavioral changes.
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The Role of Physical Exercise
In recent years, physical exercise has emerged as a recommended treatment for mild to moderate major depression. Research consistently supports the substantial anti-depressive effects of physical activity.
Regular exercise has been shown to lower levels of proinflammatory factors and boost anti-inflammatory factors, which can help prevent the onset of major depression. This suggests that exercise not only helps in managing existing depression but also plays a role in its prevention.
Different types of physical activities have been explored for their anti-depressive effects. A combination of high-intensity activities like aerobic exercise and low-intensity activities like yoga has proven particularly effective. Aerobic exercise, in particular, has been found to reduce levels of hopelessness among individuals suffering from depression. There is even evidence of a dose-dependent relationship between daily step counts and improved mood among individuals with depression. This means that depression symptom severity decreases as the number of steps a person takes per day increases.
Notably, the benefits of physical activity extend beyond immediate relief, with effects lasting up to 12 months following a treatment regimen that prescribes exercise to combat major depression.
Take-Home Message
Depression is a multifaceted condition influenced by the interaction between behavior and emotional states. By targeting behavior through behavioral activation and regular physical exercise, individuals can break the negative feedback loop and improve their mental health. Physical exercise offers lasting anti-depressive effects comparable to other established behavioral treatments. Its ability to reduce inflammation, improve mood, and decrease hopelessness makes it a powerful tool in the fight against major depression. Whether through high-intensity aerobic workouts or calming yoga sessions, incorporating regular physical activity into one’s routine can be a transformative step towards better mental health!
The post The Role of Physical Exercise in Managing Depression first appeared on Jón Ingi Hlynsson.