JUNE 2024 MENTAL HEALTH MINUTE Mental Health Minute The Power of Self-care Best Exercises for Treating Self-care is the practice of intentionally engaging Depression in activities that positively impact mental, physical The CDC reports that depression affects 16 and emotional well-being. It directly correlates to million adults annually. With early treatment from mental health, as self-care techniques can help a professional, people can gain control of their create healthy coping mechanisms for symptoms and feel better. In fact, depression is unavoidable stressors in everyday life. Practicing one of the most treatable mental health these techniques can soothe negative symptoms conditions. While many people benefit from talk of mental conditions or help you relax. therapy or medication, emerging evidence shows Not everyone engages in self-care the same way. that exercise may also help manage or improve Having self-awareness when practicing self-care symptoms. for mental health can help you recognize when A new study published in The BMJ, a peer- you’re experiencing certain emotions or reviewed medical journal, found that exercise is worsened symptoms of a mental condition. Once an effective treatment option for depression you know your common triggers and symptoms, either independently or when combined with you can find the best techniques to care for therapy and medications. The research studied yourself. Here are some self-care ideas to walking, jogging, yoga, strength training, mixed practice: aerobic exercises, tai chi and qigong. The study • Eat a balanced diet and stay hydrated. The found that while low-intensity exercise is helpful, foods and drinks you consume impact your more vigorous activity brings greater benefits. mood and fuel your body with the nutrients it Although the differences in effectiveness among needs. all the exercise regimens were marginal, here are • Prioritize movement. Doing an activity the study’s top exercises: outside is even better, as spending time in • Yoga nature can boost your mental health. • Walking or jogging • Practice healthy sleep habits (e.g., stick to a • Strength training schedule, get enough sleep and avoid devices before bedtime) and prioritize time to rest and The study found that yoga reduced depression recharge. the most compared to other forms of exercise • Prioritize activities you enjoy, such as studied. Also, walking or jogging were effective listening to music, reading, spending time in for both men and women. While younger people nature and engaging in hobbies. and women reaped the most benefits from • Find ways to relax, such as meditating, yoga, strength training, yoga was more effective for breathing exercises or journaling. men and older adults. 250 West 96th Street, Suite 350 Office: Indianapolis, IN 46220 Population Health: LHDbenefits.com [email protected]