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How can sport help with depression?

With depression you do not quickly think that this will happen to you, but often it turns out to be a silent killer. It is often not the case that you are 'suddenly' depressed. Below are two examples.

Adriana loved going to the gym before work. For the past few months, however, she felt like she didn't have the energy to lift weights and kickbox. Even if she forces herself to go, she doesn't feel the same pleasure as before. She has also stopped seeing her friends and lost weight.

Steven looked forward to his cardio workouts after a long day at the office. This was how he released stress and maintained his weight. Lately, however, he's been skipping the gym and going straight home, where he spends the evening watching television and eating junk food. He has noticed that he is out of shape and that his clothes are a bit tighter.

There could be several reasons why Adriana and Steven feel this way. There may be something going on at work, or perhaps an illness or recurring physical discomfort. They may have personal issues affecting their mood or they may be overtraining at the gym. Perhaps this is just a temporary condition for no apparent reason and they will soon feel like their old self again.

Another possible reason why they feel this way is that they are depressed. Depression can build up slowly in a person's life, which is why it is sometimes difficult to recognize. If you feel depressed for a longer period of time and have little sense 'in life', this is an indication of depression.

What is depression?

It is good to be able to distinguish depression from 'feeling bad once'. This allows you to do something about this at an early stage, for yourself or friends. Depression is defined as a severe mood disorder. Among psychologists, depression is also compared to a recurring flu virus, because depression affects many people every year. According to the World Health Organization  , nearly 264 million people worldwide have depression.

As mentioned earlier, depression is common. Much information about this mental health condition can be found online, such as at  Mind Diagnostics or wikipedia . But how do you know for sure if you or someone you know has depression?

Symptoms and Diagnosis of Depression

People express depression in many ways, but there are some similar symptoms that most people will experience, such as the following:

A decreased or increased appetite

Isolate from family and friends

Lack of interest in daily activities (e.g., work and hobbies)

Experiencing sleep disturbances (e.g., too much or too little sleep)

Feeling sad and/or crying

Having anger outbursts

Lack of concentration (e.g. thinking and speaking)

Lack of energy – getting through the day is exhausting

Self-blame for problems/feeling guilty

Experiencing recurring physical pain

Having thoughts of suicide

Feeling anxious or restless

While this is not a complete list of symptoms, many people will experience or recognize some or most of these symptoms.

To be diagnosed with depression, a person must exhibit a certain number of symptoms over a period of time (about two weeks). A doctor or therapist usually has the person fill out a questionnaire. As well as talking to this person about what they are experiencing and doing lab tests to rule out biological reasons for depression (eg, thyroid problems). Finally, there will be an assessment of whether someone has depression and if so, what type of depression it is.

Types of Depression

Depression can be common, but not all depression is created equal. Mental health professionals recognize that there are different forms of depression where treatment can vary depending on the type a person has.

Below is a list of some common types of depression:

Dysthymia: This type of depression is also known as smoldering depression or persistent major depressive disorder. It is always present and symptoms must be experienced for at least two years for a diagnosis. The symptoms can range from less severe to severe – sometimes this varies.

Premenstrual Dysphoric Disorder (PMDD): People with this type of depression will   experience depressive symptoms during menstruation . Symptoms will usually subside one or two days after the onset of menstruation. This condition is different from premenstrual syndrome (PMS) and can negatively affect a person's life.

Seasonal affective disorder (SAD): Changes in the season can trigger this type of depression. In general, people will feel depressed in the fall to early spring. Between those seasons, there is usually less natural light and a drop in temperature. However, other people experience SAD during the warm months — from spring to summer.

Post partum depression: Hormonal changes and stress can cause severe depression after the birth of a baby. Sometimes severe depression can even occur during pregnancy (perinatal depression). Not only women are affected by post partum depression, but also men, adoptive parents and other important caregivers such as grandparents.

Depression related to other mental disorders: Depression can be part of another mental disorder. Bipolar and cyclothymic (less severe symptoms than those found in bipolar disorder) disorders have a depressive side that manifests itself differently compared to people who only have a depression diagnosis. People with schizophrenia and post-traumatic stress disorder (PTSD) may also have depression.

There are other types of depression, such as situational depression. It can be difficult to determine what type of depression you or someone you know has. Only a qualified mental health professional can ultimately determine this.

Causes of Depression

Several factors can contribute to feeling depressed. One such factor is an area of ​​your brain that controls mood — the hippocampus. A  study of 24 women with depression  found that their hippocampus was nine to 13 percent smaller than those who had no history of depression. Not only is the much-discussed chemical imbalance a cause of depression, but as this study showed, certain parts of the brain and the difficulty creating new neurons can also be a cause of depression.

Another factor is genetics. If a first-degree relative has depression, the chances of developing depression increase. This does not mean that someone is guaranteed to develop depression, but in a situation of high (and especially chronic) stress, the risk of depression will be higher because of the genetic component.

The environment may also play a role in the development of depression. When someone is exposed to poverty or violence or persistent stress, the risk of depression increases. Stress can result in the inhibition of the production of new neurons, which in turn can lead to a depressed mood.

There is no single cause of depression, and scientists are still working to pinpoint the exact cause of depression to better understand this condition and improve treatment methods.

Tackling Depression

Medical treatment trajectory

Treatment usually consists of a combination of medication and therapy. With regard to medication, you can never say that antidepressants and other drugs are a one-size-fits-all treatment. Different bodies metabolize the same drug differently. It's important to realize that you may need to experiment with drugs and dosage for a while before you find a combination that works for you. In addition, medicines also take time to take effect. Be patient and kind to yourself in this process while staying in close consultation with your doctor about developments.

Regardless, talking to a psychologist will help you manage your depressive symptoms. Depending on the type of depression you have, your therapist can use various therapies, such as cognitive behavioral therapy, psychotherapy, other therapies or even a combination of different therapies. You can also learn meditation and relaxation techniques.

Tackling depression with sport and exercise

Although the threshold to exercise can be high if you are depressed, it is certainly smart to tackle this anyway. Earlier we wrote an extensive article about why sport makes you happy . It describes which neurotransmitters are responsible for our feeling of happiness and how you can stimulate this with the help of sports and strength training. In addition, some bonus tips regarding nutrition and affinity. So definitely worth reading.

If you want even more in-depth knowledge, read our article on how to deal with dejection and gloom, including a step-by-step plan . With many tips in the field of sports, nutrition and supplements that can help.

In conclusion

Depression is definitely treatable and exercise definitely helps. There is no need to suffer in silence. If you or someone you know may be experiencing depression, now is the time to take the first step to get help. Talk to your doctor or a trusted person and get started on feeling better.