Exercise For Depression Report

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Exercise For Depression Report
Table Of Contents
Introduction......................................................................................... 1
What Is Depression ............................................................................. 2
Symptoms Of Depression ................................................................. 5
Managing Depression .......................................................................... 8
Exercise: The Mind-Body Connection ................................................ 10
11 Real Mental Health Benefits Of Exercise ...................................... 12
Best Types Of Exercise For Depression.............................................. 17
Physical Exercise ............................................................................. 17
Dancing ........................................................................................ 17
Gardening .................................................................................... 18
Sports .......................................................................................... 18
Housework .................................................................................. 20
Jogging ......................................................................................... 20
Running ....................................................................................... 20
Swimming .................................................................................... 22
Walking ........................................................................................ 22
Hiking ........................................................................................... 22
Martial Arts.................................................................................. 23
Gym & Personal Training ............................................................. 23
Mental Exercise .............................................................................. 24
Yoga ............................................................................................. 24
Meditation ................................................................................... 24
Tai Chi .......................................................................................... 26
Final Thoughts ................................................................................... 28
Disclaimer: This publication is for informational purposes
only and is not intended as medical advice. Medical advice
should always be obtained from a qualified medical
professional for any health conditions or symptoms
associated with them. Every possible effort has been made
in preparing and researching this material. We make no
warranties with respect to the accuracy, applicability of
its contents or any omissions.
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Introduction
One of the most debilitating conditions that a person can encounter
is the state of depression. For many people who have never
experienced depression, it can be difficult to understand what
someone who is currently suffering with it is experiencing.
For the person who is suffering it can be difficult to explain
exactly what they are experiencing, since many times it is also
tough for them to understand.
The following information will provide you with a more clear
understanding of what depression is, and how various types of both
physical and mental exercise can help to alleviate its symptoms.
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What Is Depression
Before we get into the scientific standpoint on depression, let’s
get a clear understanding of what depression feels like. Depression
feels like an overwhelming sense of uselessness, pointlessness, and
lethargy.
Let me explain this. When you are in a state of depression, you will
feel as though you have no motivation for anything, nothing excites
you, nothing interests you, and even the smallest tasks can feel
unconquerable.
Many people experience overwhelming sadness and distress, often
times seemingly for no reason and
in some cases the mind will dwell
on negative and depressive
thoughts, further enhancing and
encouraging these feelings of
depression.
When you are depressed, the only
thing that makes sense to you is the thought of curling up in bed
and closing your eyes in the hope that the world and everything in
it will just disappear.
You lose all interest in what is going on in your life and it can
seem that no matter how hard you try, or how hard your friends and
family try to pull you out of this state, nothing ever works, as
though you are falling deeper and deeper into a black hole.
So what does science and more specifically medicine say about
depression?
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According to the modern viewpoint, there is no absolute
understanding of the state of depression but it is certainly
considered to be a serious mental health condition that, if left
untreated, can affect people physically and mentally for days,
weeks, months and even years.
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When diagnosing depression a doctor or mental health practitioner
will take into consideration the following things:
Family History – It has been repeatedly observed that in people who
suffer from depression there is a high likelihood that another
family member or ancestor suffered from depression also.
Personality – People who place themselves under a lot of stress, or
who worry a lot, have low self-esteem, find it difficult to handle
criticism or who are overly self-critical or negative are more
likely to experience depression since their mental states regularly
reflect many concerns and problems.
Serious Medical Illness – A serious illness or other medical
condition increases the chance of a person experiencing depression,
due to the overwhelming thoughts about not getting well, or being
incapacitated for long periods of time during the healing and
recovery phases.
Drug & Alcohol Use & Abuse – Statistically many people who
experience depression have a higher usage of drugs and alcohol,
which has led to the development of a theory of collaboration
between the consumption of drugs and alcohol with the development of
depression.
Studies have proven that while many people experience great heights
of happiness while under the influence of drugs and alcohol, in the
long term the ability of their brain to produce ‘happy chemicals’ is
negatively affected and leads many people deeper into depression and
possible dependency or addiction.
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Symptoms Of Depression
There are many symptoms that can be
identified as associated with
depression. When reading the
following list, please take into
account that just because a person
is or has experienced some of these
symptoms does not mean that they are
suffering from depression.
A diagnosis of depression is made by
a doctor or a licensed mental health
practitioner following diagnostic
criteria set forth by the Diagnostic and Statistical Manual of
Mental Disorders (DSM5).
Depression is not the same as an occasional low mood, sadness or
lack of pleasure in once enjoyed activities, but instead the
symptoms cause clinically significant impairment in work, social,
and other areas of life.
•
Not everyone will experience all the symptoms
•
The symptoms can be severe or mild
•
The symptoms can vary based on the stage of depression
•
The symptoms are not stemming from substance abuse or some
other medical condition
A diagnosis of depression is made by a doctor or a licensed mental
health practitioner following diagnostic criteria set forth by the
Diagnostic and Statistical Manual of Mental Disorders (DSM5).
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Depression is much different than occasions sadness, low mood, or
loss of interest, in fact, for a diagnosis of depression, symptoms
must cause clinically significant impairment in work, social, and
other areas of life.
Ø Not everyone will experience every symptom, some may have a few,
while others will have many
Ø The signs and symptoms of depression can be severe or mild
Ø The symptoms can vary based on the stage of depression
Ø The symptoms are not attributable to substance abuse or some
other medical condition
Symptoms
Five or more symptoms must have occurred during the same two weeks
and either a depressed mood or a loss of interest must be present.
•
Persistent depressed mood that lasts at least most of the day
and nearly every day
•
Marked decrease in interest
or pleasure in all, or
almost all regular
activities for most of the
day and nearly every day
•
Feelings of hopelessness and
helplessness
•
Anger and irritability,
including agitation, violent outbursts, unexplained rage
•
Self-loathing, feelings of guilt and/or worthlessness,
disappointment in self
•
Decrease in energy levels, extreme fatigue, body heaviness and
sluggishness
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•
Thoughts of suicide or death
•
Having difficulty making decisions, problems with
concentration, thinking or focusing on a task
•
Talking more slowly
•
unexplained aches and pains not helped by common treatments
that have no known or evident cause
•
Restlessness and restless behavior, such as fidgeting or
pacing
•
Insomnia or sleeping too much almost every day
•
Changes in appetite nearly every day or weight gain or loss
not related to dieting, significant weight loss or gain of 5%
of body weight in one month
•
Reckless behavior, such as reckless driving or excessive
drinking
All of the above signs are associated with depression, though
occasional experience of one or two of them is nothing to be
concerned about, when you experience five or more symptoms during
the same two week period along with either a depressed mood or a
loss of interest then it would be wise to visit your health
practitioner and discuss your concerns.
Depression is something that millions of people suffer from, in the
United States, about 16.1 million US adults had at least one major
depressive episode in 2014, this equates to 6.7% of all U.S. adults.
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Managing Depression
The best news is that depression is treatable, and besides
conventional medicine, such as antidepressants and psychotherapy,
there are many natural means to alleviating symptoms and improving
quality of life.
Now that we have a clearer understanding of some of the various
symptoms and types of depression let’s have a look at what we can do
to positively affect our mental and physical state when we are
experiencing depression.
Before we get into that, it has to
be said that obviously, if you are
experiencing depression you should
seek medical advice from your chosen
health practitioner.
We won’t be covering the various aspects of medicine in this report
because that is something that your health practitioner is fully
qualified in, so the best medical course of treatment for you should
be discussed with them.
In this report, we will look at natural forms of physical and mental
exercise that you can use to aid you in uplifting yourself from a
state of depression, either as a complete alternative or as a
partner to traditional medical techniques.
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Exercise: The Mind-Body Connection
The mind is an incredibly powerful thing. It has the ability to
inspire us, encourage us, motivate us, or stress us, overwhelm us or
depress us. When we understand the intimate connection of the Mind
and Body, we can begin to understand why we feel the way we feel and
we can even learn how to transform the way we feel through the use
of the mind and also the body.
Practitioners of the ancient art of meditation, for thousands of
years have claimed that learning how to subdue and control the mind
has led to greater feelings of wellbeing and happiness, along with
greater physical and mental health and capacity. This is what we are
going to be exploring in this
section of this report.
Each and every one of us
possesses the capacity to think.
We think all day long about the
various aspects of our life that
we deem it necessary to think
about, but what happens when our
thoughts are focused on negative and detrimental aspects of our
lives?
The answer is... we feel bad. This may seem like a very simple way
of saying it but that is exactly what happens.
If we sit and think about a loved one experiencing a terrible trauma
or finding themselves in a life threatening situation we experience
great anxiety as the result of that thought. At the same time if we
imagine the feeling of peace that comes from floating aimlessly on
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the surface of a warm ocean, with the sun shining down on our skin,
we experience a feeling of inner calm and serenity as the result of
that thought.
Our thoughts have the power to affect our physical bodies and the
processes that occur within them. The problem comes to us when our
minds have been left to fester on very negative thought patterns for
a very long time. If we haven’t learned how to consciously influence
ourselves then we are always at the mercy of an untrained mind and
in most cases, the information that our minds dwell on is negative,
and so obviously we feel the negative results of this.
What we have to do then, is learn how to retrain our minds, how to
redirect our attention and our thoughts so that we inspire
ourselves, encourage ourselves and motivate ourselves with conscious
intent. Regarding the specific problem of depression, this is
actually a very simple process, but it is something that must be
repeatedly applied in order to bring about any long-lasting change,
especially if the depression is very strong or has been with us for
a long time.
So how do we do this?
The answer, quite simply is Mental & Physical Exercise.
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11 Real Mental Health Benefits Of
Exercise
In terms of depression, when we consider the word ‘exercise’ we are
considering both mental and physical exercise.
The Mental Health Benefits Of Physical Exercise
Improved Self Esteem - Being physically active naturally makes us
feel better about our lives and ourselves. Physical exercise
promotes greater production of feel good brain chemicals called
endorphins, which naturally make us feel better about ourselves.
When we feel good about ourselves, we tend to feel better about any
circumstances that we may come across in our lives.
By getting physically fit we improve our capacity for living, we
begin to lose weight or tone up and so we feel better about our
image, we begin to push our
limits and gain new skills and
strengths and so we improve upon
our feelings of self-worth.
Physical exercise has the ability
to massively affect our levels of
self-esteem in a positive way.
Reduced Stress – By performing physical exercise we encourage the
release of pent up stress and emotion. By exerting ourselves
actively, we physically burn energy that has been stored due to high
levels of inactivity.
At the same time, the good feelings that we get from physical
exercise improves our outlook and mindset and this can have the
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effect of making things seem more manageable than they appeared to
be before.
When we practice physical exercise, we have to focus our minds on
the physical movements of the body and doing this takes our
attention away from the things that cause us mental stress.
This gives the mind a break from stressful thought patterns and
allows for a moment of respite. Many people find that after a
workout they can’t even remember what it was that they were stressed
about before exercise.
Greater Feelings Of Contentment & Calm – When performing physical
exercise, it is possible to exert yourself both physically and
mentally to a high degree. This means that we are actually able to
exhaust our mental concerns by completely exhausting their energetic
resources.
This sounds complex but can be understood simply as ‘being so
exhausted that you don’t have the energy to be concerned’. With
regards to depression, this causes the body and mind to go through a
process whereby it enters into a state of exhaustion and then
becomes reinvigorated with energy and motivation once it moves
through and beyond that state, thereby countering the feelings of
depression.
Greater Sense Of Accomplishment – Physical exercise can be grueling
and challenging. It can test a person both physically and mentally
and so when a person emerges from having spent time physically
exercising they feel a great sense of accomplishment at having made
it through.
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This has the really positive effect of making a person feel good
about themselves and naturally counters the feelings associated with
depression.
Greater Awareness Of Body & Mind – Mental exercise helps people to
develop a deeper awareness of their physical and mental being. When
people learn to witness the processes occurring within their minds
they are better able to grasp the causes of any underlying issues or
problems that they have been facing.
For example, if a person regularly experiences bouts of depression
they can learn to see this occurring within them through the
practice of meditation. By learning to observe the movements of the
mind that cause them to begin to spiral downward into a depressed
state they can develop the ability to catch themselves and change
any particular thoughts that might inspire depression.
At the same time if a person meditates while they are depressed they
can consciously influence their own mind in a way that inspires
greater motivation and inspiration for living which will alleviate
the symptoms of depression and inspires the opposite effect.
Greater Calm & Clarity – Through mental training, anyone can learn
to access powerful states of inner calm and they can also learn to
clearly observe destructive or intrusive thoughts to the point where
they can develop greater clarity regarding them.
Different strategies work differently for different people, but
someone who experiences depression because of their inability to
deal with anxiety can learn to conquer anxiety through mental
training whereby they will no longer feel depressed at their
inability.
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In addition, someone who experiences depression because of a loss of
interest in life or a loss of excitement can inspire greater
motivation for something via mental exercise, thereby alleviating
the source of his or her depression.
All of this brings greater clarity regarding their own personal
problems, their causes and their cures, and this leads to a greater
sense of calm because they have learned that they can deal with
anything that arises as long as they take the time to work through
it and figure out exactly what the problem is.
Improved Concentration – Mental exercise actually improves a
person’s ability to concentrate because it is required that a person
learn to place their attention in a specific place and keep it
there. For example, in meditation a practitioner is encouraged to
observe the breath and count each breath.
If the mind begins to race away into thoughts and the practitioner
forgets to count, they are supposed to return back to the beginning
and count from one again. This trains the ability to remain focused
on a single task without letting the mind run away with itself.
For people who suffer from an inability to concentrate this is an
invaluable tool that can inspire greater self-confidence and greater
mental acuity and ability.
Greater Acceptance and Less Frustration – Meditation, Yoga and
various other types of mental exercise place a great deal of
emphasis on ‘acceptance’ and reflecting upon the cause of negative
emotions. By learning to reflect on the cause of anger, a person can
learn how to let go of this cause, thereby experiencing greater
levels of acceptance, which ultimately means less frustration.
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Many people who experience depression regularly express their
growing concern at the ‘ways of the world’, ‘how other people act’
or ‘how things just seem to be going really badly for the.’
By learning to reflect on both the inner and outer processes that
are happening to and around them, they can learn to have greater
acceptance and understanding as to why these things are happening.
If greater acceptance is encouraged, in this particular case, the
cause or at least one of the major footholds of the depression is
countered.
As we can see there are many mental health benefits of both physical
and mental exercise, in fact the ones we have outlined here are only
a small number of how many there really are.
To truly uncover the real depths of this we must begin to
investigate the actual practices for ourselves to see what benefits
we can uncover. In order to do this we are going to take a look at a
handful of some of the most effective means of physical and mental
training that can be used to combat depression.
It is worth noting that the following disciplines can be used to
combat a multitude of mental health concerns but in consideration of
this report, we will do our best to outline the disciplines in
relation to the specific concerns of depression.
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Best Types Of Exercise For Depression
There are many forms of physical and mental exercise that help to
alleviate the symptoms of depression. All of them can be practiced
individually or as part of a balanced approach, that incorporates
all or some of either the entire discipline, or its individual
specific parts.
It is definitely wisest when considering which exercises to employ
to work with both types of exercise. Develop a personal practice
that utilizes both physical and mental exercise and you will see
that while the physical exercise has a great ability to make you
feel good in the short term, it is mental exercise that will have a
long lasting effect on your mind.
When combined these two will create a radical transformation in you
and in the way, you think and feel about your life.
Physical Exercise
First, let’s take a look at some physical exercises that can aid in
alleviating the symptoms of depression.
Dancing
Dancing has the ability to take you away from
the world and into a space of pure expression
of the physical form. This doesn’t have to be
the traditional kind of dancing that occurs
with two people, though it can be if you
choose, it can also be done by yourself at
home in your pajamas if this is what you
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prefer.
Don’t restrict yourself too much with proper forms or rules, just
let your body move however it wants and learn to remain present with
it while it does.
It can be done with or without music and all that is required is
that you stand up and let your body move. However, music on its own
has tremendous healing powers, and should never be underestimated as
to its role in helping to improve mood and instill feelings of calm
and happiness.
Gardening
Being outdoors in the garden is a great way to uplift your spirit.
Taking your time to connect intimately to the landscape can have a
powerful effect on how you feel. At the same time your physical body
is being active and so is encouraging the release of chemicals that
make you feel good. Immersing yourself in the sensations of the
garden, the scent of flowers, the
feeling of the wind and sun on your
skin, will have a rejuvenating
effect on both body and mind.
Sports
Any sport at all, including golf,
hockey, basketball, football can be
utilized here, just make sure it is
something that interests you and
that is not too physically demanding
for you current level of fitness and
physical ability. These can also be
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experienced alone or as part of a group and in either case you will
feel the benefits of the physical exercise, however if you are doing
sports with other people you may find that the social aspect helps
to improve your mood because of the interaction and communication
that takes place.
Just remember not to take the sports too seriously if they are
competitive, the most important thing here is that you enjoy the
time spent doing the activity.
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Housework
Yes, even good old housework can be used as a means of physical
exercise. Obviously there is a lot of physical effort involved in
doing work around the home so this will have a positive effect on
your physical body, but also at the same time you will feel really
good mentally about getting the work done, and the cleanliness of
the space that you have developed. Housework works wonders to
improve your physical and mental condition.
There is also an interesting side effect of cleaning and organizing
your home as it can actually mimic organization of the mind, and
allows you to feel more in control, as opposed to clutter and chaos,
which has the opposite effect.
Jogging
Simple jogging outdoors is a great way to encourage greater levels
of fitness and physical health. Make sure you have a decent pair of
running shoes and remember to
take your time with this
exercise. This is all about
being outdoors and enjoying
yourself so don’t place too
many high expectations on
yourself and just have fun
with it.
Running
Running is a more intense form of jogging, performed at greater
speeds but following many of the same rules as jogging. A great way
of improving physical fitness, stamina and endurance, this is a
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brilliant form of exercise that doesn’t need any costly equipment,
other than perhaps a half decent pair of running shoes. Always run
in a safe environment and keep an eye open for pedestrians and
traffic if running in public spaces.
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Swimming
Swimming is an all-round exercise that works every part of your
physical body. At the same time, your mind will feel refreshed from
being submerged in water. Try to do this in the ocean or a natural
lake or river if possible but only if it’s safe enough to swim in.
This will greatly improve your physical fitness, overall health, and
sense of mental wellbeing.
Walking
Walking in the great outdoors is a great way to give your mind a
break and to gently encourage greater levels of physical fitness and
health. Get yourself some decent shoes though, especially if you are
going to walk for long
distances. It is recommended to
start with short distances and
if you want to push yourself,
slowly work up to walking
further and further each day.
Hiking
Consider Hiking as a more advance form of walking and take into
account the same approach as above. Hiking however is done with a
hill or mountain in mind. Remember that if you are going to hike for
lengthy periods of time you are going to want to take a ‘day-pack’
with you that contains food, water, and safety equipment. Many
places that you can hike will have no phone-reception and so always
tell at least one other person where you are going and how long you
intend to be hiking for.
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Martial Arts
Definitely one of the most recommended means of physical exercise,
Martial Arts not only has the ability to cater for all levels it
also greatly impacts people mentally as well as physically.
Choose a specific form of Martial Art that looks interesting to you
and find yourself an instructor who has experience teaching
beginners.
Many Martial Artists are also experienced counsellors or are people
who have personally battled with depression and can offer great
insight into using Martial Arts Training to combat this.
Gym & Personal Training
Another great means of inspiring greater levels of physical health
and wellbeing is through training at a Gym with a personal trainer.
This is another very highly recommended method of improving physical
wellbeing because it has the ability to affect every area of the
physical body.
Personal training can be tailored to all levels of ability and can
allow a person to choose which area of focus they want concentrate
on such as weight loss, weight gain, muscle building, strength
building etc.
This is by no-means a comprehensive list of activities that involve
physical exercise but it should certainly serve as a way of opening
your mind up to some of the ways in which you can encourage
exploration of physical exercise.
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Mental Exercise
Now let’s take a look at some of the various forms of mental
exercise that you can investigate to help you with conquering the
state of depression.
Yoga
Yoga is an ancient discipline that touches both physical and mental
aspects of a person’s life and also has the ability to develop
greater levels of spiritual awareness. The natural result of
continued Yoga practice is greater physical health, strength, and
endurance, along with greater mental calm, clarity, and sense of
wellbeing.
There are many different branches of Yoga from which a practitioner
can choose to learn and so it is important to find the one that
works best for you. It is the perfect discipline to be used as a
method of overcoming the
state of depression
because it encourages a
completely holistic
approach to life,
includes mindfulness,
breathing, and meditation
within the practice, and
provides calm to the
mind, and peace to the spirit.
Meditation
This is another discipline that has many different forms and
techniques that are used to develop greater control over the mind.
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The practice of meditation has been repeatedly proven to be
extremely effective at overcoming depression and encourages a person
to take control of their thoughts and develop the ability to
experience profound and powerful states of happiness.
Depression medications works by stimulating the release of
neurotransmitters in the brain. A study conducted by the University
of Montreal found that meditation offers you the opportunity to
naturally boost levels of both serotonin and norepinephrine.
In 1996, a University of Washington study found that the hippocampus
was incredibly underdeveloped in individuals suffering from
depression and that damage was more severe in those with prolonged
depression. Thankfully, this damage isn’t permanent and meditation
helps revive the hippocampus to help treat and even prevent
depression.
The fight or flight stress response triggers the amygdala region of
the brain, causing it to become overheated and flood the body with
hormones that can damage mental health. A study conducted by Harvard
found that meditation not only helps you learn to control the
triggering of the fight of flight stress response, but it also
improves the health of the amygdala.
Most people suffer from depression because they feel incomplete,
something that easily occurs when life changes in a significant way,
meditation brings calm and peace, makes you feel whole again and
helps you get back on your feet.
Some key types of meditation are Vipassana, Transcendental,
Mindfulness, Guided, Sleep, Walking, Mantra, Metta (Loving
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Kindness), Qigong (Chi Gung), Chakra and Zazen. There are many other
types of meditation but these ones certainly contain the power to
bring about great mental transformation.
What is the best form of meditation for depression?
A study published by psychologists from the University of Exeter
showed that mindfulness-based cognitive therapy, or MBCT may
actually be more effective than counseling or medication, citing
that four months after MBCT, three fourths of study subjects felt
well enough to stop taking antidepressants.
Mark Williams, an Oxford professor of clinical psychology and the
leader of the team that developed MBCT cites that brooding is one of
the key features seen in patients with depression and MBCT
specifically tackles brooding to teach compassion for self and
others.
Tai Chi
One of the most powerful and profound
forms of exercise that actually
incorporates aspects of both physical
and mental exercise is Tai Chi. This
discipline has the ability to bring
great calm and clarity to the
practitioner and also rejuvenates the
physical body.
The practitioner learns to focus their
mind on the body and the breath and this
causes any fluctuations in thought or
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emotion to settle, allowing a moment of respite from any internal
anguish or suffering.
Many people report that even after only a single session of Tai Chi
practice they feel full of energy and alive, an obviously beneficial
feeling to anyone who is suffering from depression.
Having a space in which the mind can experience great calm too has a
very beneficial effect on the practitioner’s mental state.
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Final Thoughts
Hopefully, at this point you have a much more clear understanding of
depression, how it can be recognized, how it can affect a person’s
life, and most importantly how to combat it.
Depression really is one of the most misunderstood states of mind
that people experience and at the same time, it is one of the most
common.
If you are struggling with depression please do not hesitate to
reach out for help, I promise you that nine out of ten people that
you ask will have experienced some form of depression in their life
or know someone who has, so really you are not alone.
Use the techniques outlined in this book to encourage greater
inspiration and motivation for yourself and join forces with other
people to develop long-lasting and healthy relationships.
The route of traditional medicine is open to you but as mentioned in
this report, there are many complementary methods of conquering
depression that can only serve to improve your wellbeing and quality
of life.
We have done our best to cover the essence of some of these here and
we hope that this information will serve you well.
Good luck in reawakening your inspiration, and we hope that you find
exactly what you need to bring about the changes you seek.
Stay well and take care.
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