Lots of people struggle with their mood, but depression is more than just “feeling blue” for a few days. Depression is a common medical condition that can affect anyone, at any time, and at any age.
Recognize the Signs
Depression is serious and can come at any time. Symptoms include fatigue, irritability, over eating or loss of appetite, aches and pains that won’t go away, or even losing interest in activities you once enjoyed.
If you are concerned about your mood, you should see a doctor. If you are struggling with depressive disorder, there are effective treatments that can only be provided by a doctor or therapist with special training, such as medications or talk therapy. But, whether you are in treatment for depression or just want to optimize overall health and well-being, there is a growing body of evidence to suggest that certain exercises can help you improve their mood.
How Yoga Can Help
“I was in a pretty dark place,” says Kacey DeGuardia, now a 24-year-old in Philadelphia. She was only 15 years old when her mother died, sinking into a deep depression and becoming suicidal. She had seen several doctors and was on several medications, but her mood was not lifting.
Then a friend invited her to a yoga class, which she decided to try in part because she remembered her mom practicing yoga. “I had no idea what I was getting into,” she says. But within a year of adding consistent yoga practice, she felt happy. “The physical strength yoga offered ran parallel with my mental strength,” she says.
What Does Science Say?
Like DeGuardia, many people successfully elevate their mood with yoga, and scientific evidence suggests it works. In one recent study, for example, researchers assigned 15 people with major depressive disorder to a Iyengar yoga curriculum, a method that has a strong focus on alignment, safety and precise modifications with clear steps to advance in a pose. The participants took two 90-minutes classes and completed three 30-minute home yoga and breathing assignments per week. After 12 weeks, brain imaging techniques and mood measures showed the participants’ symptoms of depression improved to match those of people who didn’t have depression. The study also found that anxiety symptoms, which are usually correlated with depression, went down.
“Yoga … is not just hippie, granola-crunchy stuff. The science shows it works,” says Dr. Chris Streeter, an associate professor of psychiatry and neurology at Boston University School of Medicine. “It’s important to have a practice that you can do every day to become resilient and relaxed. Yoga students can activate this mechanism appropriately when under stress and go back to being relaxed.”
While more research needs to be done, the latest development “is exciting because yoga can be incorporated in every treatment plan,” Streeter says. “You could universally apply yoga, though it doesn’t mean that you shouldn’t use medicine when needed.”
Exercises that Help
If you want a mood boost, some poses seem to be more effective than others, finds Iyengar yoga teacher Patricia Walden. Walden collaborated with Streeter’s team to develop a specific sequence for depression. Backbends, for instance, open up the rib cage and chest, which is helpful for depression because it encourages resilience in people who tend to slouch.
Breathing exercises can also be a great supplement to a yoga practice. Try practicing “coherent breathing” exercises, or 20 minutes of breathing at five breaths per minute, spending equal time inhaling and exhaling. Such exercises allow people to “get into their breath, and there’s a freedom in their bodies that they hadn’t felt before class,” Walden says.
DeGuardia used similar breathing techniques to help her get through difficult moments. “I noticed that when I was feeling anxious, I would turn to my breath,” she says. “Yoga didn’t change who I am, but rather the way I engage with myself.”
A Healthy Lifestlye
The benefits of yoga are not exclusive. What matters more is sticking with it – which is exactly what DeGuardia did. Today, DeGuardia is training to be a yoga teacher and is using her experience to empower others in her classes. “I feel like the creator of my own reality, rather than the victim of my own circumstance,” she says. “Yoga has also allowed me to form healthy boundaries and relationships without the highs and the lows.”
There is no one best way to physical and mental health, but exercise, self-care, and mindfulness can help almost anyone feel better. If a yoga program sounds interesting to you, begin by discussing your plans with your treatment team to see how this might fit into your overall plan for health and well-being.
Simple Yoga Moves to Try
If you’ve never tried yoga before, start with these simple poses to see if it can work for you.