If you are feeling depressed and looking for a solution, there are many options, including medication, CBT, DBT, and physical therapy. However, a recent major study found that one treatment, exercise, is incredibly effective for people suffering from depression, and in many cases more effective than medication. did.
What was the biggest surprise in the research? What was found? dancing It may be more effective than any other type of exercise or therapy in reducing symptoms of depression. Yes, really! Of course, you should always consult your health care provider before making any changes to your treatment, but the science here seems to offer hope.
Exercise is effective for treating symptoms of depression, and dancing is particularly effective.
Many people turn to therapy and medication, but scientific research shows that exercise can be just as effective. Dance as a treatment for depression is particularly effective.
a new research published by BMJ (Previously british medical journal) analyzed Multiple previous studies to identify the optimal dose and type of exercise to treat major depressive disorder compared to psychotherapy, antidepressants, and control conditions.
“Exercise is an effective treatment for depression, and walking, jogging, yoga, and strength training are more effective than other forms of exercise, especially when they are intense,” the authors conclude. Surprisingly, dancing was at the top of that list.
It is important to note that people experiencing depression should consult their health care provider before adding or adjusting their treatment, especially when it comes to medication. However, almost anyone can start dancing and see how it works.
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Understanding depression as a “brain condition”
“Depression is both a brain condition and an observable pattern of behavior and state of being,” explains Mandy Friedman, LPCC-S, on the Lovefraud podcast. understanding depression. Symptoms include lack of motivation, joy, and engagement with life. In severe cases, you may even consider self-harm.
What happens, Friedman says, is that the brain becomes sick. She says depression is neurobiological and chemical, not a personality flaw. Genetics is often a big factor.
“There are clear factors that predispose people to that tendency,” Friedman said. “If you don’t have a healthy support system, if you don’t get enough sleep, if you have limited nutritional options. Medical conditions that make people depressed can also be a factor.”
the study
In the BMJ study, Effects of exercise on depression: a systematic review and network meta-analysis of randomized controlled trials, guided Michael Noetel reviewed 218 previous studies with a total of 14,170 participants. All participants were diagnosed with major depressive disorder. All studies were randomized controlled trials involving exercise as a treatment for depression.
Because the study was so large, the authors said they were able to compare the strengths of different approaches and draw more nuanced conclusions.
This study compared exercise with cognitive behavioral therapy (CBT) and pharmacotherapy (selective serotonin reuptake inhibitors, SSRIs). This included powerful statistical analysis from which the dance findings were derived.
“Compared to active controls, we found significant reductions in depression with dancing, and moderate reductions with walking and jogging, strength training, mixed aerobic exercise, and tai chi and qi gong,” the authors wrote. (statistics omitted).
“Consistent with other meta-analyses, the effects of cognitive behavioral therapy alone were moderate and the effects of SSRIs were small compared with active controls,” they write (statistics omitted).
Therapeutic effects of dance
Barbara Field summarized the work of several other researchers He specifically researched the therapeutic effects of dance. Benefits that may help people dealing with depression include:
- increase endorphins
- improves mood
- reduces feelings of loneliness
- Reduces anxiety and depression
- reduced rumination
- improved self-esteem
- involves social skills
- reduces pain perception
The article also cites research demonstrating how choreographed dance improves brain structure. in this researchhealthy volunteers in their 60s and 70s learned country dancing, with steps becoming progressively more difficult. After six months, their white matter in the memory-processing part of their brain became denser. This did not occur in the group of volunteers who did walking, stretching, and balance training.
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all kinds of dance pieces
When you’re feeling down, the last thing you want to do is go out to a nightclub. Let’s start simple. Turn on your favorite music and dance in your living room or outdoors in nature. Or try a dance video game.
You might end up taking dance classes. This has multiple benefits. As mentioned earlier, learning certain choreography strengthens your brain. The novelty of doing something new can help you overcome obsessive thoughts and rumination. Dance classes are also a social activity, allowing you to meet new people with common interests.
Dancing as a treatment for depression can help you feel better without drugs.
Donna Andersen is a writer and author who offers advice on escaping and recovering from a sociopath, psychopath, or narcissist. She has appeared on television shows such as ABC 20/20 and The Ricki Lake Show, as well as digital and print media publications such as Psychology Today, Marie Claire, Thought Catalog, and Daily Mail.
