The ancient Greeks understood the connection between the mind and the body. It has taken a long time for Western medicine to adopt this idea, but scientific studies continue to confirm that there is a strong link between physical health and mental well-being. If you’re feeling low or stressed about financial or personal troubles, simply thinking positively may not always be the solution.
Sometimes, the best way to address mental struggles is to focus on physical activities rather than mental exercises. As a psychotherapist working in a holistic wellness center, I collaborate with doctors to treat patients in a way that considers their overall health and well-being. This integrated approach highlights the importance of addressing both physical and mental health when tackling emotional challenges.
Here are five simple ways to use physical activities to improve your mental health:
1. Stroll to Diminish Misery
Many studies show that physical activity is an effective way to relieve mental health challenges, and you don’t need to engage in extreme exercises to benefit. Research reveals that walking for just 200 minutes a week (less than 30 minutes a day) can significantly reduce feelings of depression and improve quality of life. Some studies even suggest that walking can be as effective as antidepressant medication.
However, the benefits of walking aren’t limited to people with depression. Regular walks can also enhance emotional well-being for anyone.
2. Smile to Ease Physical Pain
There’s truth in the saying, “Smile and bear it.” Smiling, even when you’re in pain, can make discomfort feel less intense. On the other hand, frowning can amplify feelings of pain.
Researchers note how smiling impacts physical reactions. For instance, a smile can lower your heart rate during stressful situations, even if you’re not genuinely happy. Next time you’re facing something uncomfortable, think about something that brings you joy, and smile—it might make the experience more bearable.
3. Take Deep Breaths to Improve Focus
Taking a few moments for deep breathing can increase your ability to concentrate. Counting your breaths can be particularly helpful if you’re someone who juggles multiple tasks.
Studies show that multitasking can make it harder to succeed in tests and activities that require sustained focus. Deep breathing provides an instant boost in concentration, helping you perform better.
4. Do Yoga to Reduce Stress and PTSD Symptoms
If you practice yoga, you likely already know it reduces stress. Research supports this by showing that yoga increases levels of gamma-aminobutyric acid (GABA), a neurotransmitter known to counter anxiety and other mental health concerns.
Yoga has also been found to help individuals with post-traumatic stress disorder (PTSD). Studies demonstrate that those who participate in specialized trauma-informed yoga classes experience a significant reduction in PTSD symptoms compared to those who don’t.
5. Lift Weights to Combat Anxiety
Approximately 15% of people experience frequent anxiety that can last anywhere from 15 to 30 days a month. Anxiety often brings symptoms like restlessness, fear, stress, and poor sleep, which can affect physical health and daily functioning.
Research indicates that weightlifting is an effective method to reduce anxiety. The good news is that you don’t need to engage in high-intensity weightlifting; moderate resistance training has been proven more effective in easing anxiety than vigorous exercise.
6. Build Mental Strength
Building mental strength isn’t just about changing your thought patterns—it often involves small changes to your physical habits. Incorporating activities like walking, breathing exercises, yoga, or weightlifting into your routine can play a vital role in training your mind and fostering emotional well-being. These simple adjustments can have a powerful impact on both your brain and body.