Beating the blues
Physical activity and exercise is an important component in the treatment of depression: see our self-help guide to ‘beating the blues’ below.
CSP self-help guide to beating the blues
The CSP self-help guide for people with depression is a general source of information and individual needs and requirements may vary. Please consult a doctor before commencing an exercise programme. If you need further information or advice, contact the CSP clinical interest group Chartered Physiotherapists in Mental Healthcare (CPMH). If you think you are suffering from clinical depression, please consult with a doctor who can refer you to a specialist mental healthcare physiotherapist.
'Be Proactive, Not Reactive'
We all suffer from the blues from time to time, and sometimes this can lead to depression and low mood. While you can get support from your doctor or other professionals, there are also plenty of things you can do yourself to help lift your mood.
There is more and more evidence coming through to support the belief that a healthy body means a healthy mind. Physical activity has been found to be effective in treating people with mild to moderate depression and can reduce the need for medication.
So, if you feel that life is getting the better of you, take a look at our tips to keep your body and mind in top shape!
Top tips
- Get Moving! Exercise has been proven to help lift your mood, reduce anxiety, give you energy and help you get fit...
- Exercise does not necessarily mean working out in the gym. With summer on the way, now is the time to get out and walk, jog or cycle.
- Walking is a great exercise: it not only puts you in touch with your local community, it's also cheap, a great way to unwind, and even helps you strengthen muscles and tone up. Meet a friend in the park or go out for a walk in your lunch break. Aim to increase the amount and speed at which you walk everyday, but keep at a comfortable level, and soon you should be feeling fitter!
- It can be more fun to exercise with a friend: go swimming together or join a dance class. Help a neighbour out in the garden. Not only is this good exercise, it will also help with feelings of loneliness that comes with depression.
- Try and exercise three to four times a week - but not on consecutive days.
- Try to carry out flexibility exercises regularly, such as bending, stretching and twisting (ask a chartered physiotherapist to show you how). These can help increase joint mobility and make performing exercise safer and easier. Warming up slowly before taking exercise can also help with exercise performance. If any stretches or exercises cause you to feel discomfort, stop immediately and seek medical advice.
- Be sure to wear comfortable and supportive shoes and clothing when exercising.
- Always consult a chartered physiotherapist or your GP before embarking on any new fitness regime.
Top tips to keep you motivated:
- Make exercise part of your daily routine (like walking the kids to school or in your lunch break)
- Exercise with a friend or group
- Commit to a class or a gym
- When you least feel like going, it's probably when you need it most, so ask others to encourage you. Get the whole family involved.
- Choose an exercise you enjoy!
Be proactive, not reactive - make use of these tips and you'll be ready in no time for whatever life throws at you.
For further tips on how to exercise and/or how to beat depression, chartered physiotherapists in mental healthcare can provide valuable advice that can mean all the difference. Contact CPMH via their website.
For the latest news please read the CSP news release on depression.
