New ways to feel better fast

When it comes to exercise even the most dedicated of us can occasionally be tempted to put it off until the weather is better, work is quieter, or for a more convenient time. For anyone suffering from depression however, the thought of exercise is unlikely to be appealing. They are much more likely to want to crawl underneath the duvet and hibernate. Does this sound familiar?

So how does exercise help? Well, firstly, it's not possible to worry or feel down at the same time as exercising. Just doing something different is a distraction to negative thoughts and rumination and physical exertion can stimulate the release of endorphins that leave you feeling happier.

An activity such as yoga, can work wonders for your mind and body and can leave you feeling both calmer and more energised. Dog walking can also be a good way to get regular exercise and can be an easy way to meet other people. An early morning walk can help someone mildly depressed to get up and get moving. It can provide some social connection too that might otherwise be avoided. I once knew a man who was 'prescribed' a dog by his GP. Sceptical at first, after getting a dog, he noticed a significant improvement in his mood and become more comfortable with  social interaction.

Vigorous exercise is unlikely to appeal to someone feeling low, and if you've been depressed, you'll understand that, but if it is undertaken, it shouldn't be done too close to bedtime as it is mentally stimulating. Gentle exercise however, can improve sleep quality and mental well-being. The type of exercise chosen can also make a difference; if exercise is fun it is more likely to be continued. 

George W Burns, therapist and author, developed a sensory awareness inventory (SAI) which can be helpful for those experiencing low mood. Therapists using this approach may task a client with making a list of items or activities which give them pleasure, enjoyment or comfort. The categories suggested by Burns are: Sight, Sound, Smell, Taste, Touch and Activity.

I have used this approach with clients and found that the majority of things listed by clients tend to be nature-related. These could be things like the smell of cut grass, the sound of the sea, feeding ducks at the park or stroking an animal. Many of the stimuli listed by clients required them to go outdoors and most were cheap or free. Sadly, very few of these simple pleasures were being pursued by clients feeling low. Busy people too, might neglect nature's restorative qualities; often choosing to turn to alcohol or food instead. 

You don't need to be down to do this. If you like the idea of trying this task, why not draw up your own list. Give yourself plenty of time and list at least 10 things in each category. Then, whether it's exercise you're missing or something outdoors you've not seen or done in a while, commit to doing it. Don't delay, get out, get going and see how you feel. Just doing something can serve to distract you from old thought and behavioural patterns. Enjoy!