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    BIPOC Mental Health

    August 31, 2022

    BIPOC Mental Health According to the American Counseling Association:   “Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.”     The American Psychiatric Association reported in […]

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    BIPOC Mental Health

    August 31, 2022

    BIPOC Mental Health

    According to the American Counseling Association:

     

    “Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.”

     

     

    The American Psychiatric Association reported in 2017 that 17% of Black people and 23% of Native Americans live with a mental illness. People who identify as multi-racial are more likely to report any mental illness within the past year than any other racial or ethnic group. According to research performed by the American Counseling Association, BIPOC groups are:

    • Less likely to have access to mental health services
    • Less likely to seek out treatment
    • More likely to receive inferior quality of care
    • More likely to prematurely end services

    These barriers can be attributed to a variety of factors. Examples include cultural stigma around mental illness, systemic racism and discrimination, a lack of health insurance, language barriers, mistrust of mental health care providers, and a lack of cultural competency on the part of mental health care providers.

     

    Since COVID-19, many BIPOC communities have been impacted in numerous ways. According to the Centers for Disease Control, symptoms of depression were reported 59% more frequently by Hispanic adults than non-Hispanic White adults. It was also reported that a larger percentage of multi-racial and non-Hispanic adults of other races and ethnicities reported stress and worry about stigma or discrimination associated with being blamed for spreading COVID-19 in comparison to White adults.

     

    What can you do to help?

     

    Cultural competency and awareness do not occur in a vacuum. According to the American Psychological Association, the following tips can help in building cultural awareness and competency:

     

    • Think outside your own box. We are all influenced by our own values, beliefs, and life experiences. We need to carefully consider how our perspectives affect our understanding of other cultures and avoid making assumptions about others based on our own experiences.
    • Experience culture. Consider experiential ways that you can learn about other cultures and strive to participate in activities that may not be familiar to you. When possible, take part in social, community and educational activities like viewing films, reading books, and attending festivals, parades, art exhibits, workshops, and lectures.
    • Avoid insensitive comments. In group contexts, individuals sometimes make insensitive and hurtful comments about others (e.g., jokes, slurs, etc.). Do not reinforce this behavior. If you feel comfortable doing so, make known your discomfort with what has been said and ask that no more insensitive comments be made.
    • Expand your comfort zone. There are individuals or cultural groups with whom you do not have experience working or socializing. Acknowledge this challenge and try to learn as much as possible about the individual or group so that you can build your confidence and bolster your outreach. Ask questions to make it clear that you want to learn more.
    • Listen carefully. Hearing is not always listening. Our own perceptions, biases and expectations sometimes make it difficult to listen to and comprehend both overt and covert messages. Be mindful to focus on and identify the information being conveyed.

     

    Claudia Coxx, LMSW , is a psychotherapist specializing in depression, anxiety, and BIPOC mental health at Marsh Psychology Group.  She can be reached at ccoxx@marshpsychologygroup.com or 248-860-2024.

     

    Filed Under: Anxiety, Depression, family

    The Healing Power of Nature

    August 3, 2022

    One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to […]

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    The Healing Power of Nature

    August 3, 2022

    One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.

    The Many Benefits of Spending Time in Nature

    Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.

    In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.

    Give Ecotherapy a Try

    Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.

    But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.

    If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.

    SOURCES:

    • https://www.psychologytoday.com/us/blog/how-healing-works/202103/the-healing-power-nature
    • https://www.goodtherapy.org/learn-about-therapy/types/econature-therapy
    • https://www.natureandforesttherapy.earth/about/the-practice-of-forest-therapy

    Filed Under: Anxiety, Depression, General

    How to Boost Your Self-Esteem

    July 20, 2022

    What does it mean to have a healthy self-esteem? Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem. But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A […]

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    How to Boost Your Self-Esteem

    July 20, 2022

    What does it mean to have a healthy self-esteem?

    Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem.

    But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A good self-esteem can be the difference between being a happy, resilient individual, able to face life’s challenges head on, and someone who suffers from depression and anxiety and is often overwhelmed with life.

    If you have struggled in the past with self-esteem issues, there are some things you can do to give it a much-needed boost:

    Face the REAL Reality

    Are you someone that generalizes your lack of self-esteem? By that I mean, do you make generalities about yourself such as, “I’m an idiot,” “I’m not pretty enough or smart enough?” The truth is, we all act like idiots from time-to-time, and most human beings on this planet can find someone who is smarter and more attractive than they are.

    If you’re going to work on your self-esteem, you need to first recognize that you often lie to yourself with these generalities. It may be a very convincing lie from your point of view, but it’s still a lie.

    To become familiar with reality, make a list of 10 of your strengths and 10 weaknesses. If you have a hard time coming up with your strengths, think about what others have said about you: you’re a good listener, you are thoughtful, you cook a mean burger.

    When you’re done making this list, you’ll see there are plenty of things you are really good at. And, some of the weaknesses may be things you can absolutely change over time and with some effort.

    Forget About Perfection

    Perfection doesn’t exist. Now you may think all of those Hollywood A-listers that are on the cover of magazines are the epitome of perfection, but even they are air-brushed, photoshopped and have a team of people following them around so their hair is never out of place.

    Stop spending your energy trying to have the perfect face, body, bank account, career, children or relationships. None of that exists. Focus your energy on achieving attainable goals like obtaining your degree and enjoying hobbies.

    Get to Know Your Authentic Self

    We spend so much of our lives comparing ourselves to others that we don’t really take the time to get to know ourselves. Beyond strengths and weaknesses, who are you as a person? What makes you happy or excites you? What hobbies do you enjoy? What kind of brother or sister are you?

    The more you know about yourself, the more chances that you’ll find things out you really like.

    If you would like to speak to someone about your self-esteem issues, please be in touch with me. I’d be happy to discuss how I may be able to help.

    Filed Under: Adolescents/Teens, Depression, Self-Esteem

    Identifying and Cultivating Personal Strengths

    April 27, 2022

    Increase wellness by identifying strengths

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    Identifying and Cultivating Personal Strengths

    April 27, 2022

    Personal Strengths

    Positive psychology is the study of well-being  and identifies  tools and behaviors that increase positive feelings. One area of research   is  cultivating personal strengths to increase wellness.  A personal strength is defined as “a pre-existing capacity for a particular way of behaving, thinking, or feeling that is authentic and energizing to the user, and enables optimal functioning, development, and performance”(Paquette,2018). 

     

    Research suggests that people who identify and use personal strengths:

     

    show a decrease in depression, 

    increased sense of well being,

    Increased optimism, 

    stronger social and romantic relationships, 

    buffers against stress.



    Positive Psychology researchers Martin Seligman and Christopher Peterson identified seven categories of strengths:

     

    Wisdom and Knowledge:

    Strengths: Creativity, curiosity, open-mindedness, love of learning, perspective

     

    Humanity:

    Strengths: love, kindness, social intelligence,

     

    Courage:

    Strengths: bravery, integrity, persistence, vitality

     

    Justice:

    Strengths: citizenship, fairness, leadership

     

    Temperance:

    Strengths: forgiveness and mercy, humility and modesty, prudence, self-regulation

     

    Transcendence:

    Strengths: appreciation of beauty and excellence, gratitude, hope, humor, spirituality 

     

    Identifying personal strengths:

    Perhaps the easiest way to identify personal strengths  is to take Seligman and Peterson’s Values in Action survey at www.viacharacter.org.  This free online survey will identify your core strengths.




    Incorporating Personal Strengths into daily life:

    Once you’ve identified your strengths, take some time to ask yourself the following:

    How am I using my strengths in my daily life? 

    Am I using all my strengths?

    Are there new ways to use neglected strengths in my daily life?

     

    Identifying and using your personal strengths increases well being.  If you  needs help identifying your  strengths, psychotherapy can help.    Meeting with a psychologist  can help you explored blocks to happiness and embracing the best parts of yourself. 

     

    Resources:

    The Happiness Toolbox by Jonah Paquette(2018)

    VIA Character Strengths:

    https://www.viacharacter.org/

     

    Pamela Marsh, Psy.D.

     

    Pamela Marsh is a licensed psychologist at Marsh Psychology Group. She can be reached at pmarsh@marshpsychologygroup.com or 248-869-2024.

    Filed Under: Anxiety, Depression, Self-Esteem

    Positive Psychology: Gratitude

    April 6, 2022

    Gratitude to improve your mood

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    Positive Psychology: Gratitude

    April 6, 2022

    Positive Psychology: Gratitude

    Positive Psychology is the science of well-being. It focuses on skills that foster good feelings and resilience. One of the most powerful and impactful area of positive psychology is the practice of gratitude.

    Gratitude is defined as a sense of wonder, thankfulness, and appreciation for life. It consisted of 2 related steps:

    1. Acknowledging the goodness that is present in our life.
    2. Recognize that the source of these blessings lies at least in part outside our selves.

       

    Research shows that regular gratitude practice impacts both our psychology and bodies. First, gratitude has been shown to “ decrease rates of depression and stress, while enhancing positive mental states such as joy, optimism and tranquility”(Paquette, 2018). Second, people who regularly practice gratitude, have overall improved physical health, stronger immune systems, and reduced rates of stress-related illnesses. Third, our brains change structurally and chemically in ways that increase well-being.

    Jonah Paquette, Psy.D.(2018) suggests a good place to start is to start noticing positive occurrences in our daily lives. The “Three Good Things” technique is a simple way to start a gratitude practice. You will need a few sheets of paper or a notebook and a pen/pencil for this exercise. 

    Three Good Things

    Instructions: Before bed each night for 2 weeks

    1) Write down three things that went well that day. They can be little or big things, there is no right answer. Example: I had a restful day off and feel relaxed.

    2) Explain why you think this happened and or your contribution to the event. Example: I had a restful day because I kept the TV turned off and did not check my work email.

    Try to challenge yourself not to repeat an entry over the next 2 weeks.

    Shifting to a Gratitude Mindset

    Once you feel comfortable noticing good things in your life, change your journal entries to reflect what you are grateful for, and explain your reasoning. This subtle adjustment adds a deeper meaning to your practice. It widens the “goodness” in your life to include an acknowledgment of an external source of goodness and an experience of being thankful. This shift deepens the positive impact on your mood and physical health.

    References and resources:

    The Happiness Tool Box by Jonah Paquette, Psy.D. 2018 PESI Publishing and Media, Eau Claire, WI.

    https://greatergood.berkeley.edu/

    Be Well,

    Dr. Marsh

    Pamela Marsh, Psy.D. is a licensed clinical psychologist at Marsh Psychology Group, in Huntington Woods, Michigan. She can be reached at pmarsh@marshpsychologygroup.com

    Filed Under: Anxiety, Depression, General, stress, Uncategorized

    The Importance of Community for Your Mental Health

    March 30, 2022

    Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night.  But there is something else that greatly influences our mental health and that is […]

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    The Importance of Community for Your Mental Health

    March 30, 2022

    Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. 

    But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.

    If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:

    Go with What Interests You

    What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.

    Volunteer

    Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.

    Connect with Something Bigger Than Yourself

    Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.

    Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.

    And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.

    SOURCES:

    • https://nami.org/Blogs/NAMI-Blog/November-2019/The-Importance-of-Community-and-Mental-Health
    • https://www.psychologytoday.com/us/blog/living-mild-cognitive-impairment/201606/the-health-benefits-socializing
    • https://dailylife.com/article/7-ways-your-friendships-improve-your-mental-health

    Filed Under: Depression

    4 Ways to Better Understand & Cope with a Midlife Crisis

    February 19, 2022

    It is said that if you live long enough, you’ll eventually hit middle age. Once they hit that mark, many people begin to look around at their life and notice what is working and what isn’t. Unfortunately, some people notice much of their life isn’t working, at least not in the way they thought it […]

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    4 Ways to Better Understand & Cope with a Midlife Crisis

    February 19, 2022

    It is said that if you live long enough, you’ll eventually hit middle age. Once they hit that mark, many people begin to look around at their life and notice what is working and what isn’t. Unfortunately, some people notice much of their life isn’t working, at least not in the way they thought it would, and a crisis strikes.

    What’s Really Going on in a Midlife Crisis?

    For many of us, middle age is the first time in our lives that we pause for a moment to reflect. Birth, in a way, is like a slingshot, catapulting us into life at a significant speed. That momentum never slows as we gain an education, make friends, choose a career, commit to a significant other, have children, raise them as best we can, and plan for our retirement.

    Eventually the pace of life begins to slow and we find we have more time to take stock of our lives; of what we’ve become and where we seem to be headed. And what do many of us find at this juncture?

    We find we’ve been so busy earning a good living, keeping up with the Joneses (whoever they are), and pleasing everyone around us, that we haven’t always made decisions based on our own self-interests. In other words, we find ourselves lost and unable to recognize our lives as anything that we once imagined.

    4 Ways to Cope with a Midlife Crisis

    It’s important to understand that in this situation, the word “crisis” is a bit dramatic. Midlife crises aren’t traumas; they are instead wakeup calls that alert us to the fact we need to start taking better care of our minds, hearts and bodies.

    With this in mind, here are four ways you can cope with your own midlife wakeup call.

    Get Active

    As I mentioned, midlife is generally when many of us finally begin to slow down. While this slowing can lead to mental and emotional insights, it can also lead to aches and pains. In other words, slow your pace of life but not your physical activity.

    Now is the time to become even more active. If you haven’t been exercising, start now. Take up a new sport, try dance lessons, go hiking. Keeping your body limber and pain-free will help you stay positive.

    Embrace Your Creative Side

    Everyone has a creative side. That’s what life is, one big creative project. But many of us completely ignore our creative impulses either because of a lack of time or a belief that we’re “not talented enough.” That’s hogwash! Tapping into your creativity is one of the best ways to reconnect with your true self.

    Do something to feed your creativity. Write in a journal. Learn how to paint. Take piano lessons. Not only will this bring you joy, learning something new keeps your brain young and active and fends off dementia and Alzheimer’s.

    Make Some Changes

    Midlife is an opportunity to make some changes you’ve been wanting to make. A change could be a simple as finally painting a room in your house, to getting your teeth whitened or a tattoo you’ve had your eye on, or to finally dumping some of your toxic friends. Start making choices based on your own needs, you’ve earned it.

    Hang Out with Like-Minded People

    Social interaction is key to a happy and healthy life. But many of us spend the majority of our adult lives around people we don’t like very much: namely coworkers and the parents of our children’s friends. Now is the time to surround yourself with those people who support and nourish you, and share common passions and interests.

    A midlife crisis doesn’t have to be a crisis at all but a chance for you to take control and make different choices in your life.

    If you or a loved one is experiencing a midlife crisis and is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

    Filed Under: Depression

    Why Someone Suffering From Depression Can’t Just ‘Get Over It’

    February 9, 2022

    When talking about depression, a lot of people forget that depression is an illness that requires proper attention and treatment. If you’re depressed, it can be incredibly frustrating to hear things like “Just get over it”, “You’re being really dramatic”, “You have to be strong”, “Learn to deal with it”, “Happiness is a choice”. You […]

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    Why Someone Suffering From Depression Can’t Just ‘Get Over It’

    February 9, 2022

    When talking about depression, a lot of people forget that depression is an illness that requires proper attention and treatment. If you’re depressed, it can be incredibly frustrating to hear things like “Just get over it”, “You’re being really dramatic”, “You have to be strong”, “Learn to deal with it”, “Happiness is a choice”. You might start to think of things like ‘Why can’t I just get over it’? We can stop ourselves from doing destructive things like putting our hand in a fire, but when it comes to depression, it’s a bit difficult to just ‘stop’. There are a number of reasons why ‘get over it’ statements like this don’t help. Here are some of the best reasons why.

    1. It’s an illness– Depression is an illness, an illness that you have little control over, just like any other illness. Nobody tells people with broken bones to get over their pain. So why should depressed people be forced to ‘get over’ theirs? Always remember that your pain is valid, and as long as you’re getting help by speaking to a mental health professional, you’re on the path to healing.
    2. The brain is in control– Studies have shown that people experiencing depression have symptoms controlled by an unconscious emotional process that is usually beyond their control. Remember that depression is an incredibly complex disease caused by a combination of biological, psychological and sociological factors.
    3. The symptoms can be debilitating– Depressed people exhibit both physical and emotional symptoms. These symptoms include things like nausea, headaches, restlessness, fatigue and insomnia.
    4. You can’t wish it away– Nobody likes being depressed. Just because you want to feel better doesn’t mean you can wave a wand and get rid of it. You can desire to feel better, but until you work with a therapist, there is no magical route to getting better.
    5. You can’t always pretend– People always act like depressed people should plaster a huge smile on their face and pretend like everything is perfect. You can’t just shove your emotions down and pretend like they don’t exist. The mind keeps replaying them. This is its way of reminding you that you have an ongoing issue that needs to be handled by a professional.
    6. Depression isn’t ‘one size fits all’– People experience depression in different ways and exhibit different symptoms. Just because they can go about their daily activities efficiently doesn’t mean they’re not ill. Don’t compare yourself to other people. Depression changes everything and there’s no universal treatment. A therapist can help you find a treatment perfectly suited to you.

    Depression is real and painful. Just because you can’t see or touch it doesn’t make it any less real. If you suffer from depression or know someone who does, working with a therapist is a good start to overcoming your depression. I am available to help. Contact me to book a therapy session.

    Filed Under: Depression

    4 Ways to Change Your Thoughts and Relieve Depression

    February 6, 2022

    Did you know that on most days, the average person has between 25,000 and 50,000 thoughts? That’s an impressive amount of thoughts. But when happens when the majority of these thoughts are negative? Imagine the impact on your psyche and your life if you had thousands and thousands of negative thoughts each day? This amount of negative […]

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    4 Ways to Change Your Thoughts and Relieve Depression

    February 6, 2022

    Did you know that on most days, the average person has between 25,000 and 50,000 thoughts? That’s an impressive amount of thoughts.

    But when happens when the majority of these thoughts are negative? Imagine the impact on your psyche and your life if you had thousands and thousands of negative thoughts each day?

    This amount of negative thinking is a hallmark of depression. Negative or pessimistic thinking is depression speaking for you. It is the voice of depression. What many people don’t realize is that depression is manifested in negative thinking before it ever creates a negative thought itself.

    This is why it is imperative for those suffering from depression to become acutely aware of their thought patterns. If not checked, negative thinking becomes a habit, one that has the potential to completely shape your life.

    Change How You Think

    One of the most powerful ways people can lift themselves out of the darkness of depression is to change their thinking patterns. This is why cognitive therapy is such a profound change agent. The approach is based on the fact that thought-processing errors contribute to a depressed mood.

    By changing how you think, you automatically change how you feel. Once you become aware that changing your thinking is important, you are presented with an active choice you can take to benefit your mental health.

    I know. This sounds about as easy as changing a tire in the rain with nothing more than a hardboiled egg and a paper clip. But it can be done.

    Here are some tips on how you can begin to change your negative thoughts:

    Keep Track of Your Thoughts

    Many people are in denial about their thought patterns. They don’t want to believe they are overly negative or pessimistic. Catching yourself and recording as many negative thoughts as you can will help you to see your own mental patterns.

    What will these thoughts look like? You could write things like, “I hate my feet.” “My boss is an idiot.” “I hate spring.” “I hate getting up this early.” “I don’t know what I’m doing.”

    Be particularly mindful of making sweeping generalizations from one specific event. It’s a type of black and white thinking that can be particularly harmful.

    Identify Triggers

    Once you get an idea for the frequency of your negative thoughts, try and pinpoint the triggers for them. Your journal will also come in handy here, because it will point out certain types of events that set off a chain of negative thoughts. Triggers can include being rejected or ignored, or having an unkind remark said about or to you.

    Positive Conversion

    You have so far learned that the human thinking process is habitual. But the good news is, you can create good thinking habits.

    To do this you’ve got to start converting all of those negative thoughts into positive ones. It will be hard at first, and you will most likely feel as if you’re lying to yourself and pretending to be a glass-half-full Pollyanna.

    But, as they say, “You’ve got to fake it until you make it.” Though thinking positively may feel foreign to you and like a waste of your time, you are re-training your brain to think (and feel) good.

    Every time you have a negative thought, stop, recognize it as negative, and immediately flip the switch and create the positive opposite thought in its place. This could look like:

    Negative thought: “I’ll never get this report done on time.”

    Positive Switch: “I’m making great progress and being careful to always check my work.”

    To get the hang of how to do this, go through your negativity journal and create a separate column in which you will write the positive opposites of your many negative thoughts.

    If you feel too dark and down to complete these exercises, please consider reaching out to a trained therapist who can prescribe medication, should you require it, and help you work through these struggles.

    If you or a loved one are suffering from depression and are interested in exploring treatment options, please contact me. I would be happy to discuss how I may be able to help.

    Filed Under: Depression

    The Best Medicine is a Treadmill: How Daily Exercise Can Treat Depression

    January 29, 2022

    According to the Centers for Disease Control and Prevention, about 9% of American adults live with depression. It’s also worth mentioning that a major depressive episode is the leading cause of disability for Americans between the ages of 15 and 44. Antidepressants are commonly prescribed to treat people with moderate or severe depression. And while […]

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    The Best Medicine is a Treadmill: How Daily Exercise Can Treat Depression

    January 29, 2022

    According to the Centers for Disease Control and Prevention, about 9% of American adults live with depression. It’s also worth mentioning that a major depressive episode is the leading cause of disability for Americans between the ages of 15 and 44.

    Antidepressants are commonly prescribed to treat people with moderate or severe depression. And while these drugs do offer some relief, they often come with some pretty nasty side effects such as:

    • headaches
    • nausea
    • trouble sleeping
    • dizziness
    • diarrhea
    • weakness and fatigue
    • anxiety
    • stomach upset
    • dry mouth
    • sexual problems such as low sex drive, erectile dysfunction, or ejaculation problems
    • trouble urinating
    • fast heart rate
    • sweating
    • memory problems
    • fatigue
    • weight gain

    That’s quite a list.

    The obvious problem is these side effects can make someone who is depressed feel even worse. But there is some good news.

    Exercise Helps Beat Depression Naturally

    Studies on exercise and depression are conclusive: Not only does exercise treat depression, it can also prevent it. In fact, researchers from Duke University found exercise to be as effective as medicine.

    Exercise not only increases blood flow to the brain, it also releases endorphins, which are the body’s own natural antidepressants. Exercise also releases other neurotransmitters, like serotonin, which lift mood.

    The really good news is, it only takes moderate exercise three times a week to reap the antidepressant benefits. You don’t have to train for a marathon or a triathlon to feel better. Here are a few exercise ideas to get you started:

    Walk Your Dog

    Take your dog(s) for a half hour walk around the neighborhood. Not only will your body release endorphins but your dog’s health will also benefit from routine exercise.

    Go for a Bike Ride

    Family bike rides are a great way to bond and get a good workout at the same time. If the weather doesn’t permit outdoor biking, a stationary bike is a good investment.

    Swim

    Swimming is one of the absolute best total body exercises. As a bonus, the steady movements through water also has a naturally calming effect.

    Walk at Lunch

    Grab a few friends and/or colleagues on your lunch break and go for a half hour walk.

    Exercise doesn’t have to be hard or complicated. Whatever form you like, commit to doing that at least three times a week and see if you don’t start to feel better.

    You may also want to speak with a therapist, who can help you navigate your emotions and offer tools for coping. If you’d like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may be able to help.

    Filed Under: Depression

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    26711 Woodward Ave. Suite 306
    Huntington Woods, MI 48070

    (248) 860-2024
    info@marshpsychologygroup.com

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    Marsh Psychology Group
    info@marshpsychologygroup.com
    (248) 860-2024

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