{"id":4778,"date":"2023-06-13T13:09:33","date_gmt":"2023-06-13T06:09:33","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=4778"},"modified":"2023-06-13T13:09:33","modified_gmt":"2023-06-13T06:09:33","slug":"dont-think-of-exercise-as-therapy","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4778","title":{"rendered":"Don&#8217;t Think of Exercise as Therapy"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">I<\/span> was talking with a fellow fitness-obsessed friend recently about how much therapy has helped me. While I wasn\u2019t preaching the gospel of cognitive behavioral therapy to try to persuade anyone to seek it out for themselves if they don\u2019t want to, there\u2019s no denying that it has transformed my own mental health for the better.<\/p>\n<p>\u201cI don\u2019t go to therapy because I work out so much,\u201d she responded. It completely caught me off guard.<\/p>\n<p>Sure, working out is <a href=\"https:\/\/www.wellandgood.com\/how-can-working-out-help-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-can-working-out-help-mental-health\/\">beneficial for your mental health<\/a>\u2014the science and research clearly state this. Exercise releases neurotransmitters, notably feel-good endorphins, which increase feelings of pleasure and decrease feelings of pain. It also boosts dopamine, which also increases pleasure and feelings of motivation, and can help relieve feelings of depression.<\/p>\n<p>In fact, a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26978184\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26978184\/\">meta-analysis published in 2016<\/a> found that exercise had a \u201clarge and significant antidepressant effect\u201d in people with depression, including major depressive disorder. Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32342469\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32342469\">review published in <em>Advances in Experimental Medicine and Biology<\/em><\/a> found that exercise \u201chas been shown to significantly reduce the symptoms of anxiety\u201d thanks to a combination of biological and psychological factors. Exercise is also a powerful stress reliever. A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4013452\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4013452\">study published in <em>Frontiers in Psychology<\/em><\/a> found that healthy adults who exercise regularly were better able to handle acute stressors and develop emotional resiliency.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/exercise-as-therapy\/\" current-title=\"No, Working Out Is Not a Replacement for Going to Therapy\" current-image=\"GettyImages-exercise-as-therapyjpg-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-12\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/exercise-as-therapy\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/exercise-as-therapy\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/exercise-as-therapy\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>I\u2019m sure that\u2019s where my friend was coming from, that she views her gym classes as an opportunity to relieve stress and get in a positive headspace. I know she didn\u2019t mean to be invalidating or offensive, and I don\u2019t even think she realized what she was saying. But it really got me thinking about how dismissive some people can still be about therapy and how many conflate the benefits of physical activity with the work that&#8217;s done in therapy.<\/p>\n<p>Although I\u2019ve been a champion for mental health in the 12-plus years I\u2019ve been a writer, I personally have only been in therapy for two years. Within that time. I\u2019ve learned positive coping mechanisms, how to work through the guilt and shame of my late ADHD diagnosis, what to do when I\u2019m plagued by scary intrusive thoughts, and I&#8217;ve unpacked some unresolved feelings that I\u2019ve held on to for years, to name just a few positives. Honestly, therapy has completely changed my life.<\/p>\n<p>To be clear, I\u2019m also very physically active. I\u2019ve been working out consistently in a gym since I was 14, and in a past life, I was a full-time fitness editor. I lift weights about four days a week and do cardio another two to three days a week. And I\u2019m diligent about getting in my <a href=\"https:\/\/www.wellandgood.com\/how-many-steps-should-i-take-a-day\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-many-steps-should-i-take-a-day\/\">8,000 to 10,000 steps a day<\/a>.<\/p>\n<p>I view exercise as not only something I need to do as an adult to take care of my physical health, but also as a tool in my arsenal to treat my mental well-being. As someone prone to depression and anxiety, I find that regular physical activity helps balance my mood and relieve some of that anxiety.<\/p>\n<p>All of this is to say\u2014exercise is beneficial for my mental health, but it\u2019s by no means a replacement for therapy.<\/p>\n<p>\u201cThey\u2019re really two different things,\u201d explains licensed therapist and board-certified behavior analyst <a href=\"https:\/\/lauriesingerbehavioral.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/lauriesingerbehavioral.com\/\">Laurie Singer, LMFT<\/a>. \u201cExercise is a great way to relieve stress, and it also can get you on track to <a href=\"https:\/\/www.wellandgood.com\/movement-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/movement-mental-health\/\">utilize the strategies<\/a> that you&#8217;re using in therapy. But it is different than therapy.\u201d<\/p>\n<p>Singer says that she always recommends physical activity as part of a treatment plan for her clients. It depends on their abilities and how much time have to exercise, but she says she typically encourages them to work out at least four times a week.<\/p>\n<p>\u201c[Exercise] relieves that tension, that stress,\u201d she says. \u201cIt boosts your physical and mental energy&#8230; It enhances your well-being all from those endorphins. Isn&#8217;t that amazing?\u201d<\/p>\n<p>The best part is that you don\u2019t have to pay for pricey gym classes or use fancy equipment to get those benefits. Lacing up a pair of walking shoes and going for a brisk walk is free\u2014anything that <a href=\"https:\/\/www.wellandgood.com\/best-exercise-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-exercise-mental-health\/\">gets your body moving<\/a> and your heart rate up is going to be beneficial.<\/p>\n<p>Still, physical activity isn\u2019t therapy. Think about it: While you might feel better mentally after a workout, Singer points out that you could experience intrusive thoughts while exercising or you might ruminate on worst-case scenarios\u2014which might keep coming back if you don\u2019t deal with them head-on. A therapist can offer an outside perspective and tools to help you deal with distressing situations. For example, Singer says she often helps patients manage their anxiety, especially around <a href=\"https:\/\/www.wellandgood.com\/how-stop-catastrophic-thinking\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-stop-catastrophic-thinking\/\">catastrophizing<\/a> or dealing with the dozens of \u201cwhat-ifs\u201d we all experience. She also can offer solutions around communication issues people might be experiencing in their relationships\u2014things you won\u2019t get from a HIIT class.<\/p>\n<p>Conflating regular exercise with clinical mental health treatment might just boil down to misconceptions around therapy. While it\u2019s become more acceptable to talk about therapy in recent years, there is still so much that\u2019s misunderstood. For instance, therapy isn\u2019t just lying on a couch in a psychologist\u2019s office and crying about your childhood (although, no shade to people who use their therapy sessions that way!). There are a <a href=\"https:\/\/www.wellandgood.com\/how-to-find-a-therapist\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-find-a-therapist\/\">variety of therapy modalities<\/a> that therapists utilize, such as cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and mindfulness-based cognitive therapy, to name a few.<\/p>\n<p>And while I\u2019ve been exercising regularly for 20 years, it wasn\u2019t until I started seeing my therapist that I noticed a dramatic shift in my mental health. Running gave me energy, but it didn\u2019t help me deal with feelings of guilt and shame. Lifting weights helped relieve some stress, but it didn\u2019t help me learn to be a better communicator. And while I certainly feel better mentally after a tough spin class, it doesn\u2019t erase my depression, anxiety, or intrusive thoughts.<\/p>\n<p>Singer says that, along with therapy and medication if people are prescribed it, taking care of your mental health also requires other lifestyle factors like eating well, getting enough sleep, not drinking too much alcohol, and yes, exercise. As Sepideh Saremi, LCSW, running therapist and founder of\u00a0<a href=\"https:\/\/www.runwalktalk.com\/\" target=\"_blank\" rel=\"noopener nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.runwalktalk.com\/\" referrerpolicy=\"no-referrer-when-downgrade\">Run Walk Talk<\/a> told Well+Good in 2020, &#8220;It&#8217;s not good to be too reliant on one tool.&#8221;<\/p>\n<p>That\u2019s just the strategy I believe in\u2014I know my mental health requires a diligent 360-degree approach. But that doesn\u2019t prevent people from making off-color comments.<\/p>\n<p>\u201cIf somebody does say, \u2018Well, I don&#8217;t need to go to therapy because I exercise\u2019\u201d suggests Singer, \u201cI would say, \u2018That\u2019s great that exercise is helping you, it\u2019s creating those endorphins\u2026 if you ever do need [therapy], let me know, I have a great therapist.\u2019\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>I was talking with a fellow fitness-obsessed friend recently about how much therapy has helped me. While I wasn\u2019t preaching the gospel of cognitive behavioral therapy to try to persuade anyone to seek it out for themselves if they don\u2019t want to, there\u2019s no denying that it has transformed my own mental health for the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":4779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4778"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4778\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/4779"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}