Patient education: Exercise and other activities to help with depression (The Basics)

What is depression? — 

This is a disorder that makes you sad. It is different from normal sadness. Depression can also cause problems with sleep, appetite, energy, and thinking. It can make it hard for you to work, study, or do everyday tasks.

What are the treatments for depression? — 

The main treatments are:

●Counseling, also called "psychotherapy" – This involves talking with a psychiatrist, psychologist, nurse, or social worker.

●Medicines that relieve depression – These are called "antidepressants."

Some people need to try different treatments before they find an approach that works. Your doctor, nurse, or counselor can work with you to find the right treatment for you.

In addition to counseling and medicines, there are other things that can help. These are sometimes called "supplemental" or "adjunctive" treatments. They include things like exercise, yoga, massage, self-help activities, and bright light therapy. These are discussed more below.

Can I treat my depression without counseling or medicines? — 

It depends. For people with mild depression, it might be possible to use other approaches instead of counseling or medicines. People with mild depression have some less intense symptoms some of the time, but they can still do their normal activities.

To figure out if your depression is mild, moderate, or severe, your doctor will ask questions about your symptoms and how they affect you. It's important to work with your doctor to figure out the best treatment plan for your depression. This will be based on how severe your symptoms are as well as your preferences.

People with moderate to severe depression, or those who have had multiple episodes of depression in the past, need treatment with counseling, medicines, or both. Exercise and the activities below also help in addition to medicines and counseling.

Can exercise help with depression? — 

Yes. Getting regular physical activity can help you feel better. Exercise also has other benefits for your overall health.

Doctors usually recommend people with mild depression try to increase their level of physical activity. For example:

●People who are already physically active – Exercise for 30 to 60 minutes at least 3 times a week. This usually involves some type of exercise that increases your heart rate, like brisk walking, running, or cycling. It can also involve strength training.

●People who are not already physically active – Try to increase your level of activity at least a little bit. Even gentle forms of exercise, like walking or gardening, are good for your health. Over time, you can try to work up to exercising at least 3 times a week.

Your doctor can help you make an exercise plan based on your overall health and ability.

What else can I do to feel better? — 

In addition to exercise, your doctor might recommend other things as part of your treatment plan. These include:

●"Mind-body" activities – These include yoga and tai chi. Both involve slow body movements as well as deep breathing and mental focus. Other mind-body techniques are meditation, relaxation, and massage.

●"Self-help" activities – You can do these things on your own. For example, some people do counseling sessions online. These are often guided by a doctor or other professional. Other options include going to support groups, doing workbook activities, or using smartphone apps.

●Bright light therapy – This involves sitting in front of a special bright lamp box for 30 to 60 minutes in the morning. It is used for treating seasonal affective disorder, which is a type of depression that regularly comes and goes depending on the time of year. It might also help people with non-seasonal (regular) depression. If you want to try this, talk to your doctor or counselor first.

Different people find different activities helpful. Your doctor, nurse, or counselor can help you come up with a treatment plan that works for you.

How can I get started? — 

Depression affects your level of energy and motivation. This can make it hard to exercise and do other activities that can help you feel better. Most people find once they start exercising, they feel better afterward, and it gets easier over time.

Planning specific activities can help you get started. Choosing an activity you like and doing it regularly can help you stick with it.

Doctors usually recommend trying to exercise or do "mind-body" activities with other people. For example, you might take a group class or work with a trainer. This makes you more likely to keep doing the activity. If you cannot do this, your doctor can talk to you about other ways to stick to your exercise plan.

More on this topic

Patient education: Depression in adults (The Basics)
Patient education: Depression in children and teens (The Basics)
Patient education: Psychotherapy (The Basics)
Patient education: Medicines for depression (The Basics)
Patient education: Exercise and movement (The Basics)
Patient education: Walking for health (The Basics)
Patient education: When you have depression and another health problem (The Basics)
Patient education: Seasonal affective disorder (The Basics)
Patient education: Meditation (The Basics)
Patient education: Massage (The Basics)
Patient education: Coping with worry and stress (The Basics)

Patient education: Depression in adults (Beyond the Basics)
Patient education: Depression treatment options for adults (Beyond the Basics)
Patient education: Depression in children and adolescents (Beyond the Basics)
Patient education: Depression treatment options for children and adolescents (Beyond the Basics)
Patient education: Exercise (Beyond the Basics)