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Exercise has 'similar effect' to therapy, study on depression shows

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Re: Exercise has 'similar effect' to therapy, study on depression shows

#71

Post by justonceokay »

weatherlite wrote: post #64
spiffytech wrote: post #50

Earlier quoted context omitted.

And while they affect a similar percentage of people, they don't necessarily affect the same individuals. Same for therapy modalities, which often show similar efficacy in studies, but different efficacy for any given person. So you've got to try different things and figure out what works for you.

> Same for therapy modalities, which often show similar efficacy in studies, but different efficacy for any given person. It's even more complicated than that - you can probably click well and succeed with one therapist and get a completely ineffective treatment by another therapist and I'm not sure we even understand why that well (saying one therapist is better than the other is not always true). With it being the…

The only constant in effective therapy is that the client in good faith wants to make a change in their life/outlook. The therapy modalities are all tactics but the strategy remains the same

Re: Exercise has 'similar effect' to therapy, study on depression shows

#72

Post by Insanity »

joe_mamba wrote: post #3

How to solve most cases of depression, make sure to get all these (if you can): - good diet with no junk food, alcohol, drugs and stimulants - regular exercise and outdoor time - good sleep hygiene - regular healthy social interactions - eliminate environmental stressors (job/financial stress, relationship stress, noise pollution, etc) Of course, not everyone can have everything and some of those aren't 100% under yo…

The last one you list is hardest to fix. And that in turn causes the others. For example, if you have a stressful job, you might:

1. Sleep less (job stress or long hours keeping you up)

2. Eat less healthy (coping mechanism for job stress, and it’s faster)

3. Have less time for the higher quality social interactions.

Re: Exercise has 'similar effect' to therapy, study on depression shows

#74

Post by joe_mamba »

weatherlite wrote: post #69
joe_mamba wrote: post #49

Earlier quoted context omitted.

>You really don't have to go to a gym if you don't like it ... You can simply walk briskly for 150 minutes a week I don't like flossing and brushing my teeth either, but yet I still do it regularly. In fact, I never met anyone who brushes they teeth out of enjoyment, but out of habit. Similarly, the habit of exercise(and other health related activities) needs to be cultivated, you don't have to like it, you just do i…

I'm with you up to a point. If you have time watch Dr Liberman's video about why people resist exercise so much despite wanting to do it: https://www.youtube.com/watch?v=5vzS7-MtObo& There's nothing new here, we all know this, but he brings the point home very well. I think brisk walking is within the realm of possibilites for most people. Running and lifting - idk. I personally love it but so many people I know have…

>why people resist exercise so much despite wanting to do it:

I don't need to watch a video, I can just do introspection and I know why I resit exercise. In fact, most people will watch the self help videos and learn the exact same things they already knew, if only they'd be honest with themselves about their issue and not try to avoid accountability. But it's easier to accept things when a professional specialist tells them to you, often for money.

The problem is many people want for someone to tell them that the issues they have are not their fault, so they can feel better about not doing anything to improve their situation.

> I think brisk walking is within the realm of possibilites for most people.

Walks are good except when you live in a concrete hellhole full with busy traffic. That's why I avoid telling people exactly what exercise they should do, as that depends on their health, location, financial situation and lifestyle.

Re: Exercise has 'similar effect' to therapy, study on depression shows

#75

Post by jl6 »

resoluteteeth wrote: post #31

Exercise, therapy, and antidepressants have all been shown to have similar effect sizes for depression. It seems like some people take that to mean that therapy and antidepressants are pointless but unless there's some reason to think that the effects are mutually exclusive, a more reasonable interpretation is probably that it's good to try to do all of these things if possible if you are depressed.

Although exercise is the only one of those three that anyone can do immediately, right now, for free. There are barriers to obtaining therapy and medication which may be insurmountable for many.

Re: Exercise has 'similar effect' to therapy, study on depression shows

#76

Post by bubblewand »

joe_mamba wrote: post #49
weatherlite wrote: post #46

Earlier quoted context omitted.

> At no point did we actually... go to a gym You really don't have to go to a gym if you don't like it , or do something "hard" that many people dislike like running. You can simply walk briskly for 150 minutes a week (which is the recommended dose, and which 80% of Americans and other Westerners don't meet). That is time outside (vitamin D) + moving your entire body - less chronic pain, better joints, better bones e…

>You really don't have to go to a gym if you don't like it ... You can simply walk briskly for 150 minutes a week I don't like flossing and brushing my teeth either, but yet I still do it regularly. In fact, I never met anyone who brushes they teeth out of enjoyment, but out of habit. Similarly, the habit of exercise(and other health related activities) needs to be cultivated, you don't have to like it, you just do i…

Maybe I’m an odd duck, but my key trigger to brush my teeth is an aversion to how gross my mouth is if I don’t, not habit. The reward is immediate, and the task fast. Noticing my mouth is gross catches any failure of the habit of teeth brushing in my routines. The habit developed from repetition but is very much not necessary to get me to do it, there’s an actual, natural, reliable trigger for it independent of the habit.

Re: Exercise has 'similar effect' to therapy, study on depression shows

#77

Post by tpoacher »

joe_mamba wrote: post #3

How to solve most cases of depression, make sure to get all these (if you can): - good diet with no junk food, alcohol, drugs and stimulants - regular exercise and outdoor time - good sleep hygiene - regular healthy social interactions - eliminate environmental stressors (job/financial stress, relationship stress, noise pollution, etc) Of course, not everyone can have everything and some of those aren't 100% under yo…

How to solve most cases of paraplegia:

- Regular long walks at the park - Climb stairs whenever possible instead of using the lift - Good foot care - Engage in social exercise like running clubs - Wear good quality footwear, suitable for the activity that you're engaged in.

Of course, not all paraplegics can use their feet, but ultimately it becomes your responsibility to try to improve leg strength to the point of overcoming paraplegia, by doing the things that would have helped in improving leg strength, if only you could walk.

/s

(tbf, not fully disagreeing per se, and all analogies are flawed, but the above sarcasm is to point out that this model is overly simplistic. And it can lead to hidden but very real unconscious bias and discrimination once words like "responsibility" is thrown into the mix)

Re: Exercise has 'similar effect' to therapy, study on depression shows

#78

Post by weatherlite »

BenFranklin100 wrote: post #56

Reistance training — moreso than cardiovascular exercise — can improve sleep quality and duration. Both have significant effects on daytime mood and cognition. A good exercise program incorporates both resistance and cardiovascular exercise.

Thanks this is new to me (I'm mostly a cardio guy), didnt' know there was any difference in sleep quality/duration between cardio and lifting. They both help sleep btw it just turns out according to recent research resistance training helps more. Both are need though for a healthy lifestyle and I think cardio is actually more accessible for most people; I'm gonna count brisk walking as cardio for most people and that's the most accessible type of excercise everyone but the extremely debilitated can do.

Re: Exercise has 'similar effect' to therapy, study on depression shows

#79

Post by randusername »

joe_mamba wrote: post #59
randusername wrote: post #48

Earlier quoted context omitted.

> How to solve most cases of depression Tread carefully friend, I agree this is a good list to _prevent_ the most common forms of depression, but some will think you are framing major clinical depression as a personal failing. Some people slide into a hole of their own making. Others get thrown into the abyss by external factors. Grief, trauma, abuse, crises of repressed identity, poverty and poor prospects. Life can…

>Some people slide into a hole of their own making Others get thrown into the abyss by external factors. Yes, true, a lot of the times it is from external factors (ask me how I know), but what people miss is that even in that case, it's still on you to get yourself out since SSRIs and therapy session won't fix the situation you fell into, nor will anyone else come to get you out, unless maybe you're lucky enough to h…

From one internet stranger to another, both vaguely alluding to heavy things in our lived experience, I respectfully invite you to consider a "yes and".

Yes, we all must accept responsibility in changing our circumstances. _And_ we all can accept responsibility for helping others do the same.

Some people need to hear the first part that you shared. Others need to hear the the second part that I am sharing.

Re: Exercise has 'similar effect' to therapy, study on depression shows

#80

Post by BenFranklin100 »

weatherlite wrote: post #78
BenFranklin100 wrote: post #56

Reistance training — moreso than cardiovascular exercise — can improve sleep quality and duration. Both have significant effects on daytime mood and cognition. A good exercise program incorporates both resistance and cardiovascular exercise.

Thanks this is new to me (I'm mostly a cardio guy), didnt' know there was any difference in sleep quality/duration between cardio and lifting. They both help sleep btw it just turns out according to recent research resistance training helps more. Both are need though for a healthy lifestyle and I think cardio is actually more accessible for most people; I'm gonna count brisk walking as cardio for most people and that…

I don’t like anecdotal evidence, but for myself I was running regularly but still experiencing suboptimal sleep. I started resistance training again and my sleep immediately got better.
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