Stressed out. Overwhelmed. Panicked. Nervous. Worried. We’ve all been there. Everyone can expect to experience these feelings at some point or another in their lives. The range of emotions can differ greatly from one person to the next but one thing is for sure: stress is an unhealthy response to a situation and it can cause great damage to one’s body if not managed properly.
So the question is: How is physical exercise an effective way to manage stress and how does it affect the brain in a positive way? Throughout my research, I examined the way exercise can have a positive effect on managing your stressors. Since we were very young, we have all heard that physical exertion and maintaining a healthy diet is the best way to stay physically healthy. In addition to the physical benefits, there are mental benefits as well. It turns out that exercise doesn’t just improve your physique; it improves your mental state and mental capacity. Focus & cognitive function increase; self-perception shifts to a positive mindset. It is well known that exercise can cause physical stress, but what most people don’t know is that it can also relieve mental stress. Many mental health benefits have been linked to exercising, including but not limited to improved mood, self esteem and better sleep quality. Prior research has proven there is a direct correlation between mood, stress levels, anxiety, and even depression. Many suffering from depression have become diagnosed due to a lack of physical fitness and exercise. Many studies have scientifically proven there is a link between mental health and exercise. For example, aerobic exercise can reduce the body's natural stress hormones, adrenaline and cortisol, while increasing the production of endorphins, a chemical associated with what some may describe as the “runner’s high.” Generally speaking, any form of dynamic exercise will encourage the brain to release chemicals that can directly affect a person's mood. However, different types of exercise and their consistency impact the brain in different ways. According to the Anxiety and Depression Association of America, one half mile run wouldn’t be as prolific as one half mile run every day for three weeks (“Exercise: A Healthy Stress Reliever”). Having a consistent routine proves to be exponentially better toward warding off mental and emotional stress. Regular exercise not only can result in a healthy body but a healthy mind. Exercise helps improve focus, gives you energy, and can help you remain calm and clear-headed in all that you do. In addition to the neurochemical science behind the topic there is also some more obvious and relatable effects, such as a person's confidence and self- image. Anyone inclined to hit the gym to shed some extra pounds or pack on some muscle for that illustrious last minute summer body would naturally feel better about themselves for achieving their goals. Having confidence helps your self-esteem and can alleviate a ton of anxiety. In a survey conducted by the American Psychology Association that surveyed two different demographics (adults and teenagers) what they found was 53% of adults and teens report that they feel good about themselves after exercising. Of the adults surveyed, 35% say it puts them in a good mood; 40% of teens say the same. One third of both adults and teens surveyed said they are in a better mood following a workout. (See Exercise: A Healthy Stress Reliever) Monica A. Frank, a clinical psychologist that focuses on cognitive behavioral therapy in Iowa says exercise also lowers the symptoms of mild depression & anxiety and improves the quality of your sleep. Sleep can be disrupted by stress, depression and anxiety. Adding regular exercise to your schedule can give you a sense of control and command over your body and other pieces of your life. Regular physical exercise can also increase self-esteem for those with chronic illness. People with an illness such as diabetes that exercise regularly not only elevate their feelings of self-worth but also alleviate physical symptoms and progression associated with their illness. For people who have low self-esteem related to depression, a chronic illness or otherwise, the belief that they will be successful in any activity correlates directly with a positive self-perception and an increased likelihood that they will adhere to, and maintain, a physical fitness program, according to Frank. Physical exertion serves another purpose. Some sources say it can reverse the damage of stress. According to Matthew Stults-Kolehmainen, a Ph.D kinesiologist at the Yale Stress Center, “stress atrophies the brain”. It impacts the hippocampus, which is responsible for memory. Stults-Kolehmainen’s research has led him to the conclusion that when you are stressed you forget things and that the best way to reverse this damage is to raise your heart rate. Exercise not only improves mood but it improves learning and cognitive function. Exercise doesn’t just help depression & anxiety. It can also help people that struggle with traditional treatments for behavioral disorders such as ADD and ADHD. Attention Deficit Hyperactive Disorder, is characterized by absent-mindedness, difficulty focusing, forgetfulness, difficulty with problem solving, paying attention and or a short attention span. According to Jeanne Segal, Ph.D, “Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise works in much the same way as ADHD medications such as Ritalin and Adderall.” As someone who is affected by ADHD I can personally relate to this in a number of ways. As a kid I was prescribed both Ritalin and Adderall until I reached high school. Although I am still diagnosed with ADHD I have chosen to not take medication. Instead of taking medication, I continued playing various sports as a substitute. Combining physical exertion with keeping a tighter, more time-conscious schedule helped me achieve the academic focus & success that I struggled to find in elementary school and middle school. Could my better grades be associated with playing sports and being more physically active? I believe so. There is an argument to be made against exercise working to combat various mental stressors, depressions and neuroses. If someone suffers from anxiety and begins an exercise regiment in lieu of medication, missing a workout or not getting a complete workout in could cause stress, anxiety and other neuroses to reappear. This could result in an increase in needing to control their schedule and fit their workouts in. In a nutshell, this person could potentially be back at square one with managing their anxiety. While most people are inclined to exercise for the physical benefits, they don’t have a full grasp of the mental benefits gleaned from working out. These benefits are increased self-esteem, increased behavior management and management of depression & anxiety. Physical exertion also can help combat the effects of stressful situations and loss of cognitive function due to acute stress. Being able to manage and control these issues in all scenarios is key to being a successful, healthy and sound human being. In conclusion, adding (or continuing) physical exercise has benefits that are potentially life-long and multifaceted. My research reinforced a lot of what I already knew and understood about the relationship between mental health and exercise. My theory was that regular physical exercise is a safe way to manage daily stressors, depression, anxiety and behavioral disorders, such as ADHD (which I am diagnosed with) and that regular, consistent exercise increases mental clarity & cognitive function. My theory worked for me: I was more focused and experienced more academic success. My success also increased my confidence and my mental clarity. This provided me with a clear and alert brain that helped me write the poetry seen on my website. I found that while I was on the ice or running down the soccer field that I focused solely on the task at hand. I didn’t worry about getting my homework done or how I would be able to sit still while working on this project. As the project progressed, I found my focus, mental clarity & productivity increased. In addition to riding my bike around the island, I played hockey and soccer, two activities I believe helped me stay focused through exercise. I took photos and wrote poems about what I saw, felt or heard. Writing poems allowed me to access a part of my academic career that I thought was over: creative writing and poetry. Writing poetry in the 5th & 6th grade was one of my favorite academic experiences. As my education continued, my writing became more focused on preparing for MCAS tests and submitting research papers. I missed the creative outlet that poetry provided for me. This project was a great experience. Not only did I reacquaint myself with poetry and prove a theory I had but I learned how to manage my time more efficiently and really appreciated the independence this experience offered. |