By: Melissa Tanner, Ph.D., Guest Contributor
Exercise can have a profound impact on mental health, in a variety of different ways. There are the obvious ways, such as the famed “runner’s high,” which refers to the euphoric sensation caused by endorphins released after strenuous physical activity. Exercise can also promote a regular sleep schedule, which is crucial to mental health and well-being. However, there are also more subtle or indirect benefits, which interest me as a psychologist. For example, being involved in daily physical activity can foster self-esteem and self-confidence through the sense of achievement that goes along with exploring the limits of the human body. This often translates into a positive body image, which reinforces ideas of self-worth. When one exercises with a friend, in a group, or with a team, the benefits are compounded by the natural boost in mood that goes along with social interactions.
I often include exercise in my recommendations to clients suffering from mild depression and anxiety. One of the most effective treatments for depression, behavioral activation, involves not only limiting depressive behaviors but identifying behaviors that promote health and well-being and creating an environment in which those behaviors are reinforced. This is not to say that exercise alone can be used to treat symptoms that meet the criteria for a DSM-IV diagnosis. It can, however, boost one’s mood and serve as a coping mechanism for anxiety.
While my professional background as a psychologist has allowed me to understand the benefits of exercise on a scientific level, my identity as a runner has allowed me to understand them on a deeper, more personal level. I started running on my middle school cross country team at age 12. Our races were 2 miles long. When the gun fired I would take off in a dead sprint, a pace sustainable for about a quarter mile. My challenge was to finish without walking. As difficult as it was, I stuck with it and went on to run competitively in college, gradually moving up to the marathon distance upon graduating.
These days it’s rare that I miss a day of running. In 2008 I finished 3rd in the Marine Corps Marathon. Throughout the last mile of that race the only thought going through my head was “don’t walk.” It was the same message pervading my thoughts during the home stretch of those middle school cross country meets. The post-race euphoria is also the same. I’ve realized that running and exercise do not discriminate between seasoned athletes and beginners in terms of mental health benefits.
On an even more personal level, I credit running with instilling in me the importance of goal-setting and perseverance. Through running I’ve accomplished things I never dreamed possible, sending my self-confidence sky-rocketing. Running has improved my self-awareness by teaching me when to rest my body and when to push it. Most importantly, running has introduced me to some of my best friends and the most supportive group of people I know.
In short, when it comes to exercise: Just Do It. Doctor’s orders.
Background / contact info: I earned my bachelor’s degree in psychology from Harvard University in 2003. In 2011 I completed my Ph.D. in clinical psychology at American University. For updates on running and psychology, as well as haphazard commentary on pop culture and the Baltimore Orioles, follow me on twitter (@melissertanner).