Given the significant increase in anxiety and depression since the pandemic, adopting simple habits that help to alleviate your symptoms makes perfect sense.
As a matter of fact, mental health practitioners in the UK are recommending nature-based prescriptions to patients with anxiety and depression. Spending time around green spaces and bodies of water is shown to reduce blood pressure and other symptoms associated with anxiety and depression.
A fitness walking program can also help to fight anxiety. Brisk walking is a moderate form of exercise that helps to oxygenate the blood and trigger the parasympathetic nervous system (PNS) — the bodily function that instructs the brain to calm down and relax.
It should be noted that walking is only a strategy that helps to manage your anxiety and depression. That doesn’t mean that walking is a cure. But it does help to stave off the anxious feelings and make you feel more rejuvenated for a while.
The only way to truly overcome anxiety and depression is to seek help from an energy psychologist that understands how to identify the root causes that contribute to your condition and provide you with effective tools that enable you to transform your mindset, and thus the energies that manifest as anxiety and depression.
That said, let’s take a look at why walking is a recommended treatment for anxiety and depression that can help you to fight anxiety and depression.
Walking is a form of physical activity that promotes the release of endorphins — neurotransmitters, or chemicals, that are produced by the central nervous system and the pituitary gland. These little fellas are often referred to as “feel-good” hormones because they can induce feelings of pleasure, happiness, and well-being.
When you engage in moderate exercise activities, such as brisk walking and nature walks, it increases your heart rate. Endorphins are released in response to physical stress and contribute to various positive effects on elevated mood and overall mental well-being.
Endorphins are related to happy feelings such as happiness and even euphoria. Elevated moods give you a sense of well-being and fight anxiety.
Endorphins are also natural painkillers. They inhibit pain signals and reduce stress by promoting feelings of comfort and relief. The body has a natural “pick-me-up,” that works in the same way anti-depressants are supposed to.
It’s important to note that the release of endorphins can vary from person to person and can be influenced by various factors such as the intensity and duration of physical activity, individual physiology, and overall health.
However, incorporating regular walking-based exercises into your daily routines can contribute to the release of endorphins more frequently — and subsequently have a positive effect on your mood and general well-being.
Oxygen is an essential ingredient that promotes the metabolic process in the brain. A healthy dose of oxygen produces more energy and improves cognitive functions, including memory, concentration, focus, and problem-solving. So it’s pretty important to learn how to breathe properly.
Increasing the oxygen supply to the brain can have several potential benefits for anxiety and depression. The O2 molecule plays a role in regulating the body’s stress response.
Deep breathing exercises that increase oxygen intake, such as yoga and meditation practices, can activate the body’s relaxation response and reduce stress. This can be particularly beneficial for managing anxiety symptoms and promoting a sense of calm.
Oxygen is also involved in the production and regulation of ‘feel-good’ neurotransmitters, such as serotonin and dopamine, which play key roles in mood regulation. Increased oxygen supplies can help support the optimal functioning of these neurotransmitters.
Increased oxygen levels can facilitate the repair and regeneration of brain cells, supporting the brain’s overall health and resilience. This can potentially help combat the negative effects of stress, anxiety, and depression on brain structure and function.
Regular physical activity and more oxygen are also associated with better sleep quality. If insomnia is a feature of your anxiety and depression, making a habit out of walking every day may help you to drop off to sleep.
Stress is intricately linked with anxiety and depression. Walking in nature or a pleasant environment can have a calming effect on the mind. The combination of fresh air, natural surroundings, and gentle exercise can help reduce stress levels, providing a temporary escape from daily pressures and worries.
You can also use your walking practice as a form of mindfulness meditation. If you ask your superconscious a question — say, why am I feeling anxious about __________, then focus your attention on your steps, breath, and sensations in the body, you can bring unconscious content to the surface. So be mindful of the thoughts that appear in your mind.
Receiving answers from your superconscious requires you to quiet the chattering of the monkey mind. Mindfulness walking is a good way to distract your mind from ruminating thoughts and shift your perspective to something more important — like why you are feeling anxious about ___________.
If you can also cajole a friend or family member to join you for a nature walk or support your brisk walking program, the social interaction can also have a positive effect on mood and help reduce feelings of anxiety or stress.
One of the ways to fight anxiety and depression is to make deep emotional connections with other people that nurture your self-esteem and help you to feel loved, needed and wanted.
Engaging in conversation, sharing experiences, and having a heart-to-heart while walking can contribute to a sense of connection and well-being.
