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For me it’s brisk pacing. It’s great because you can do it at home, you can do it at the drop of a hat. You’re sitting there looking at your phone and you realize hey, I could still doomscroll while pacing around and getting some cardio in. It doesn’t sound like much but if you get a Fitbit or you have an Apple Watch and you track it, it really adds up once you get into the habit of doing it a lot.
Also it’s easily achievable so if you’re dealing with depression it’s not like you’re trying to force yourself to go to the gym or something, or put on running shoes and going outside.
Running. This is complete cod psychology, but my personal theory is anxiety is a kind of fight or flight response that triggers by mistake. Cardio tricks your brain into thinking you fled the thing. Weight training tricks your brain into thinking you fought the thing. I never, ever feel anxious after I’ve had a good run. Sometimes it’s hard to get out and do it, but I’ve never ever regretted doing it
I did a thesis on this. Pretty much all exercise helps, preferrably something you enjoy. You can do gym. Jogging, running or walking can be good especially if you have nice nature trails near you. I’d also point out yoga. Finally some exercises specifically for anxiety (/depression) include mindfulness breathing meditations and progressive tension/relaxation techniques
Studies have shown time and time again. 15-20 minutes of cardio. IT DOES NOT MATTER WHAT! And no, 60 minutes is not better than 20 in terms of treating depression/anxiety. The benefits of exercise for helping with depression and anxiety pretty much get capped at 15 to 20 minutes of exercise.
Exercise helps, but will never be a cure. If you have issues, medication is what you need. Exercise can only get you over little humps here and there.
Walking. I got a walking pad from Amazon, cost about $150, its one of the small under the desk ones that has a top speed of 6 kmph and the weight limit is about 140kg or 300lbs. I put it infront of the tv and watch a movie. It’s pretty flat and easy enough to store under the couch.
I can doom scroll on my phone while i’m walking too as it’s wide enough to meander while I walk, and if i’m doing a good 5km a day then i’m golden. Highly recommend and I don’t need to drag my ass to the gym.
For depression, a leisurely stroll in your neighborhood can have a positive, even if only slight impact. Bonus points if you have a lot of birds in your neighborhood.
If it really is anxiety and depression, then run, take a beer with someone and other social interaction. If you analyze yourself honestly and find out that what is happening is that your life is monotonous (usually people confuse this with depression) and offers very little challenges, just do the opposite: challenge yourself to something.
Any exercise is good for anxiety and depression. A walk will pick you up. A run will flood you with endorphins. I lift weights because if I don’t I get sooky and start to get down on myself.
Just little daily things like taking a moment to sit quietly on your own to clear mind and just breathe nice and deep, to remind yourself that thoughts are just thoughts, thoughts are not always reality, can make a big difference too.
It’s not exercise, but my anxiety is alleviated to some degree by talking out loud about what is bothering me. My daughter is running a fever right now, and it always makes me really anxious when my kids are sick. Talking about it out loud to my wife about it really seems to help.
Hear me out, I wanna suggest something that’s actually realistic. I’m diagnosed with severe depression and social anxiety (on top of that a spinal disorder) so moving around so much isn’t something I can do everyday, the best thing that I surprisingly do when I’m at my lowest is the most simple Pilates workout on my couch or on my bed. You can find easy disability Pilates videos on showing how to do it at your own pace. Pilates can range from specific body parts to full body stretch. It’s basically a mixture of stretching and working out the muscles. I hope this helped!
Choose exercises that feel good to you. Feeling good could mean a number of things to each person and might change day to day. A few examples (with hopefully helpful context):
Take a walk outside. No music or headphones. Just you on a walk. Now that you’re outside, practice some mindfulness and gratitude. Feel the wind. Feel the sun. Feel that little mist as it’s about to rain later, but it’s not raining, so you’re okay. Oops, it started to drizzle more, but luckily, you’re waterproof, so you’ll be ok. Hear the birds. Just experience the world around you while you walk around the block. A hike is also good for this, but most people live in cities where a simple 30-minute walk around the neighborhood is easier than finding a trail to go and get lost on for a little while.
Lift weights. I found a whole new joy of lifting when I realized it’s not a stressful experience that is some huge challenge to overcome, so much as a celebration of what my body is capable of today! Like, WHEW, I’m beat after my Push day today, but man, does it feel great to know what I can do! If I didn’t put myself through that challenge, I might not be able to appreciate what I’m capable of as much as I am right now!
Stretching. I use stretching as a sort of moving meditation. Each hold is only 30 seconds. I promise you can do anything for 30 seconds. Okay, start with where you’re least flexible, and move towards where you’re most flexible. Hold that stretch. Just breathe. Keep your balance. Just let your body show you the path and how much it’s able to move today. Don’t push it; if something doesn’t feel right, let your body tell you to slow down or not push so hard. Similar to lifting, I look at stretching as a celebration of my body. And each time I honor it, it gets a little stronger, a little more flexible, a little more what I want it to be. And that’s a joy to be a part of!
I just joined a hot yoga class. I’m a 40M. Never had any severe depression, had some social traumas or whatever and have been through periods of social anxiety and acceptance issues, but I take small doses of meds for it.
Anyway I just started this hot yoga class two nights ago and I haven’t gotten this good of sleep in a long time. I also wake up feeling better. It’s hard to explain, I just feel like my entire body is healing, but I also went vegan a few years ago and cut out alcohol completely last year so maybe it’s a combination of things
Running. Bonus if it’s on a trail somewhere away from people and cars. Pop in an audiobook and just go. My insurance excludes all things mental health related, so it’s all I’ve got.
Off course, only if it’s possible: go out and take a walk. Observe birds and listen to them.
If you stay home, there is just zero chance of new inputs. But if you go out, you will always find something interesting.
If you are not feeling well, some people might notice it, especially children and will make some kind of friendly contact or conversation. I experienced this many times. It comforted me and gave me a reality check that I’m never completely on my own.
Something that was found decades ago to be helpful and was named ‘the relaxation response’ which invokes the parasympathetic nervous system. One way is to progressively tighten each muscle and then release each one. Also very effective is to do 40 deep slow belly breaths, making your lower abdomen rise and fall.
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Jogging/running. I have a friend who swears that’s how he deals with his. He runs 5-6 miles every day, and sometimes more.
Now this may sound a bit odd but honestly, Reddit reduces my anxiety and depression.
For me it’s brisk pacing. It’s great because you can do it at home, you can do it at the drop of a hat. You’re sitting there looking at your phone and you realize hey, I could still doomscroll while pacing around and getting some cardio in. It doesn’t sound like much but if you get a Fitbit or you have an Apple Watch and you track it, it really adds up once you get into the habit of doing it a lot.
Also it’s easily achievable so if you’re dealing with depression it’s not like you’re trying to force yourself to go to the gym or something, or put on running shoes and going outside.
Not giving a fuck
Running. This is complete cod psychology, but my personal theory is anxiety is a kind of fight or flight response that triggers by mistake. Cardio tricks your brain into thinking you fled the thing. Weight training tricks your brain into thinking you fought the thing. I never, ever feel anxious after I’ve had a good run. Sometimes it’s hard to get out and do it, but I’ve never ever regretted doing it
Personally i do morning and night yoga, 30 minutes each, followed by a low impact workout like squats and arm lifts
I did a thesis on this. Pretty much all exercise helps, preferrably something you enjoy. You can do gym. Jogging, running or walking can be good especially if you have nice nature trails near you. I’d also point out yoga. Finally some exercises specifically for anxiety (/depression) include mindfulness breathing meditations and progressive tension/relaxation techniques
Join the boxing gym
Cutting out sugar and processed foods.
Walking really cheers me up!
Anything that’s sustainable. But being active in general is good
Talking to my girlfriend, or just people in general, I forget my worries as I focus on conversations.
The middle finger exercise 😂
Studies have shown time and time again. 15-20 minutes of cardio. IT DOES NOT MATTER WHAT! And no, 60 minutes is not better than 20 in terms of treating depression/anxiety. The benefits of exercise for helping with depression and anxiety pretty much get capped at 15 to 20 minutes of exercise.
Exercise helps, but will never be a cure. If you have issues, medication is what you need. Exercise can only get you over little humps here and there.
Walking and yoga really both help me a lot.
Walking. I got a walking pad from Amazon, cost about $150, its one of the small under the desk ones that has a top speed of 6 kmph and the weight limit is about 140kg or 300lbs. I put it infront of the tv and watch a movie. It’s pretty flat and easy enough to store under the couch.
I can doom scroll on my phone while i’m walking too as it’s wide enough to meander while I walk, and if i’m doing a good 5km a day then i’m golden. Highly recommend and I don’t need to drag my ass to the gym.
Walk in the park.
Literally.
For depression, a leisurely stroll in your neighborhood can have a positive, even if only slight impact. Bonus points if you have a lot of birds in your neighborhood.
Pilates reformer, slow and steady but can also be sped up
Dancing ..
If it really is anxiety and depression, then run, take a beer with someone and other social interaction. If you analyze yourself honestly and find out that what is happening is that your life is monotonous (usually people confuse this with depression) and offers very little challenges, just do the opposite: challenge yourself to something.
I recommend changing your diet. And exercising. Any physical activity you enjoy. It will greatly help improve your mental health.
Yoga.
Meditation
Any exercise is good for anxiety and depression. A walk will pick you up. A run will flood you with endorphins. I lift weights because if I don’t I get sooky and start to get down on myself.
Just little daily things like taking a moment to sit quietly on your own to clear mind and just breathe nice and deep, to remind yourself that thoughts are just thoughts, thoughts are not always reality, can make a big difference too.
It’s not exercise, but my anxiety is alleviated to some degree by talking out loud about what is bothering me. My daughter is running a fever right now, and it always makes me really anxious when my kids are sick. Talking about it out loud to my wife about it really seems to help.
Guided Swim Hof method breathing on YouTube.
It takes 11 minutes and takes a few tries to get used to it but once you do, it’s a great reset.
Boxing, each hit on the bag releases a surge of endorphins. That connection with the fist with the bag is a satisfying feeling. So don’t miss!
Hot yoga
Fishing, the worlds problems melt away.
Hear me out, I wanna suggest something that’s actually realistic. I’m diagnosed with severe depression and social anxiety (on top of that a spinal disorder) so moving around so much isn’t something I can do everyday, the best thing that I surprisingly do when I’m at my lowest is the most simple Pilates workout on my couch or on my bed. You can find easy disability Pilates videos on showing how to do it at your own pace. Pilates can range from specific body parts to full body stretch. It’s basically a mixture of stretching and working out the muscles. I hope this helped!
Choose exercises that feel good to you. Feeling good could mean a number of things to each person and might change day to day. A few examples (with hopefully helpful context):
I just joined a hot yoga class. I’m a 40M. Never had any severe depression, had some social traumas or whatever and have been through periods of social anxiety and acceptance issues, but I take small doses of meds for it.
Anyway I just started this hot yoga class two nights ago and I haven’t gotten this good of sleep in a long time. I also wake up feeling better. It’s hard to explain, I just feel like my entire body is healing, but I also went vegan a few years ago and cut out alcohol completely last year so maybe it’s a combination of things
High intensity ones. Make yourself so tired that your body don’t have energy for anxiety/depression. But also, take a rest day once in a while too
For me it’s either going outside (waking) if the weather is amazing, natures beauty with sun in your face is like medicine.
Or playing BeatSaber. You get exercise, listen to your loved music and can shut off the real world that sometimes becomes too much
Exercise, meditation, journaling
Swimming.
Walk
Cardio
Walking is a great exercise for dealing with that.
Dancing, yoga and walking helps for me!
Marijuana
move a lot, the best even do sports on a daily basis
Sing to regulate your emotions.
Any exercise done regularly
Running. Bonus if it’s on a trail somewhere away from people and cars. Pop in an audiobook and just go. My insurance excludes all things mental health related, so it’s all I’ve got.
IMHO when things are bad? All of them….just don’t stop until it stops.
Dancing, trust me
Cry and gaming
Exercise exposure for anxiety
Exercise gratitude for depression
Physical exercises helps alot but is not targeted therapy.
Off course, only if it’s possible: go out and take a walk. Observe birds and listen to them.
If you stay home, there is just zero chance of new inputs. But if you go out, you will always find something interesting.
If you are not feeling well, some people might notice it, especially children and will make some kind of friendly contact or conversation. I experienced this many times. It comforted me and gave me a reality check that I’m never completely on my own.
CrossFit
Mountain biking. Changed my life
Something that was found decades ago to be helpful and was named ‘the relaxation response’ which invokes the parasympathetic nervous system. One way is to progressively tighten each muscle and then release each one. Also very effective is to do 40 deep slow belly breaths, making your lower abdomen rise and fall.
Biking, walking, gym, tennis, basketball