How Can Exercise Help My Mental Health?

How Can Exercise Help My Mental Health?

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It’s no secret that exercise is great for your health. We’ve all heard it before. Maybe your doctor’s said it, or your family has mentioned it, but someone somewhere has told you that exercise is the best medicine. Why, though? We know that exercise is great for your physical health but is that it?

Working out, whether walking, lifting weights, or swimming, does great things for you. It stretches your muscles, which increases flexibility, and releases fat cells, which reduces body weight. In many cases exercise has even been proven to help prevent various diseases and illnesses such as cancer or type 2 diabetes.

The benefits don’t stop at physical health though. Exercise has been shown time and time again to help improve an individual’s overall mental health. In numerous studies, participants displayed lower depression levels when they engaged in regular physical activity. Exercising was even shown to help prevent future depression.

What Are Endorphins?

The simple act of physical activity creates a ripple effect in which the body releases hormones called endorphins. Studies have shown that this release also improves stress and anxiety levels.

The National Cancer Institute (NCI) defines endorphins as “one of several substances made in the body that can relieve pain and give a feeling of well-being.” They are “peptides (small proteins) that bind to opioid receptors in the central nervous system” and are a type of neurotransmitter.

Endorphins are widely known as the body’s feel-good chemicals. The term “endorphin” comes from a combination of the words “endogenous morphine.” The word “endogenous” means that something comes from within. “Morphine” was chosen due to the opioid painkiller that endorphins mimic the effects of. Therefore, endorphins are pain-killing mood boosters that are made naturally within your body.

Endorphins can be released in the body through a variety of activities. Exercise, laughter, and sunlight exposure are just some of the many easily doable activities that release this feel-good hormone. Any form of exercise can produce endorphins, though sustainable low-intensity movement is often found to be best.

What Kinds of Exercise Should I Do?

You don’t have to be a world-class athlete to reap the benefits of exercise. As long as you exercise on a regular basis, you can enjoy a long-term effect that improves your overall mind and body.

If you are not currently exercising, incorporating it into your routine may seem difficult but it doesn’t have to be. In fact, just walking at a moderate pace can get those endorphins flowing. This could be walking in your neighborhood, at a local park, or taking daily walks on the beach. It is a simple exercise that can greatly improve your mental health.

Hiking is another great exercise to release endorphins. Hiking can expose you to nature. The intensity level of hiking is higher than walking, thus resulting in a higher release. Biking or swimming are other leisurely and enjoyable methods of exercise. They don’t involve heavy lifting or high-intensity training but still leave you feeling better all around. Spending time in the water is also great for chronic pain, a leading cause of depression.

When incorporating exercise into your routine for the first time, try a variety of exercises to narrow down what’s best for you. Maybe biking is not for you. That’s okay! Try walking or swimming. If those don’t work, try core workouts, aerobics, or yoga. The options are endless in the world of exercise and physical activity.

When Should I Seek Help for My Mental Health?

There is no doubt that exercise can improve your mental health. However, some conditions may require more attention. If depression, anxiety, or other concerns are weighing you down and affecting your daily life, professional treatment can help. The right facility can help you get a proper diagnosis and provide you with a variety of treatment options to choose from that suit your needs and lifestyle.

There are multiple treatment options available for the many common mental health disorders that may be of concern. Therapy is just one of them, and it can treat many conditions such as depression, anxiety, chronic stress, and many others. In addition to therapy, your care team may prescribe certain medications for the management of your condition. Antidepressants and antianxiety medications are among the most common options in treating the aforementioned mental health concerns.

Seeking treatment gives you the right tools, guidance, and care to start your path toward better mental health. You can live a life free of anxiety and depression. You deserve to enjoy a life that’s full of happiness. Don’t let your mental health drag you down. Instead, reach out for help to achieve a strong and bright future with a positive and healthy mental state.

Exercise is an excellent addition to any routine and helps both the mind and the body. When facing conditions like depression, anxiety, or chronic stress, it is important to reach out for help. Treatment can greatly improve your quality of life and overall health. It can provide you with an anxiety-free and stress-free life without the challenges of depression. When you pair exercise and proper treatment together, you have a recipe for a significantly happier and healthier life. At Alter Behavioral Health, our mission is to help you achieve the level of happiness that you deserve. Don’t wait. Reach out to see how Alter can help you improve your overall health. Call us today at (866) 691-4386 to get started. 

Healthy Hobbies for Depression

Healthy Hobbies for Depression

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Having a hobby can be a fun and exciting addition to your daily life. Learning a new skill or developing a new interest can do more than just exercise your brain. Studies have shown that healthy hobbies can actually assist in improving your overall mental health. The boost to your mental state helps alleviate conditions like anxiety and depression.

Benefits of Hobbies for Mental Health and Depression

One study regarding hobbies and mental health performed by the American Psychosomatic Society proved significant correlations. The results reflected that participants had lower blood pressure and cortisol levels when they participated in hobbies. Cortisol is one of the body’s main stress hormones.

Lessening cortisol and blood pressure can have positive effects on an individual’s depression and anxiety symptoms. The study also reflected lower waist circumference, body mass index, and better perceptions of physical function. Ultimately, the results confirmed lower depression levels with more hobby activity.

The APA suggests that everyone needs to take breaks for their mental health. When facing a condition like depression, pausing the stresses of life by engaging in healthy hobbies can help improve a person’s depression and overall mood. Taking periodic breaks and focusing on oneself and one’s interests is a great start to a healthier mind.

Additional research for improving mental health suggests that taking small steps and building upon them can help improve and incorporate mental health exercises into your everyday life.

The Best Activities for Depression

Finding a new healthy and beneficial hobby can seem overwhelming, but it doesn’t have to be. You have the freedom to try a variety of different activities and pick what suits you the best. There are so many hobbies out there to choose from that it can be hard to pick just one. Luckily, you don’t have to! You can try as many as you’d like. We have compiled a list of some great activities that can help you improve your depression levels.

Take Up Art

Art has been known as one of the most therapeutic hobbies out there. One study showed that 75% of participants who created art had significantly lower levels of cortisol than at the beginning of the project.

This hobby isn’t just for people who consider themselves “good” at art. The study included some beginner artists who also displayed lower cortisol just as much as experienced artists. Regardless of your artistic skill set, creating art of any kind can help improve your mental health, thus reducing depression. Whether you choose to paint, draw, sculpt, or create another kind of art, these hobbies can positively impact your life.

Spend Time Outside

Being outside brings a number of benefits. Increasing vitamin D levels from sun exposure has been shown to help with depression as there is a clear link between the two.

Gardening is a great hobby to help reduce depression. Not only can you harvest your own food and create beautiful bouquets of flowers, you can also boost your mental health.

Whether you take up hiking or walking, garden flowers or fruits and vegetables, or start taking daily walks, you stand to reap the mental health benefits of being outdoors.

Exercise

Studies have found that incorporating exercise with treatment has significant effects on depression. You receive a large boost in mood because the act of exercising releases endorphin hormones in the body. These hormones are most commonly known for their “feel good” effect. One study examined the effects of endorphins on depression and found very positive results.

There are many beneficial forms of exercise you can try to find what works best for you. Walking is among the safest and easiest exercises to get started with.

Join a Yoga Class

Yoga is a wonderful activity that gently works your body and trains your mind. Participating in a yoga class with other people is a very beneficial group activity for depression. There are many types of yoga that vary in intensity, so you can find the best fit for your individual needs.

In addition, meditation often goes hand-in-hand with yoga and is a great addition to the hobby. Achieving a calm body and mind for a rounded experience can help reduce depression levels and make managing your condition easier.

Start Writing

Putting pen to paper is a virtually free and easy hobby to help in the treatment of depression. Starting a journal can help you reflect on each day and process your emotions.

Another healthy option for writing is taking up creative writing. Poetry is a beautiful hobby where you can express yourself in new and exciting ways. If poetry isn’t for you, but you want to put that pen to work, try short stories. You can let your imagination flow and build worlds and characters that people only dream of.

It doesn’t matter if you’re writing in a journal, creating personal poems, or developing creative short stories. Writing exercises your brain and creativity which helps with depression treatment.

Seeking Treatment for Depression

As with any mental health condition, it is important to seek proper diagnosis and treatment. The healthy hobbies listed in this article are beneficial to depression but they do not replace treatment altogether. All the activities mentioned above do best when paired with a depression management program.

It is admirable to want to take healthy steps to better your mental health and healthy hobbies are encouraged alongside treatment. Reaching out for help is a courageous step that will be the first of many positive movements toward a brighter and happier future free of depression.

Depression is hard. We said it so you don’t have to. Fortunately, it’s a battle you don’t have to fight alone. While healthy hobbies can help improve your mental health and depression, they work best when combined with treatment. At Alter Behavioral Health, we help you face your depression head-on and back you every step of the way. Some days are harder than others, but we will be there to help you stand tall and overcome every dark day that comes. Our goal is to help you make every day brighter for a happier and healthier future. You deserve a life free of depression, and we want to help make that happen. Call us today at (866) 691-4386.

Manic Episodes and the Disorders That Cause Them

Manic Episodes and the Disorders That Cause Them

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Mania is categorized by periods of extreme changes or abnormal elevations in moods, emotions, or energy and activity levels. These periods are referred to as manic episodes. The extreme changes involved are drastically different from the individual’s typical self in such a way that other people notice the change. These episodes generally last for at least one full week and can even lead to the need for hospitalization. Mania can greatly interfere with one’s daily life when ignored or untreated.

Another lesser type of mania is called hypomania. Hypomanic episodes are categorized by similarly extreme changes, though these changes are less severe than full-manic episodes. Further, when facing hypomania, hospitalization is not needed.

Either form of mania can still be difficult to deal with and treatment can help with both forms. Manic episodes aren’t a standalone issue. They are caused by an underlying mental health condition.

Conditions Involving Periods of Mania

Navigating the minefield of manic episodes can be challenging without first gathering the knowledge needed to understand their source. Understanding the disorders that cause periods of mania is essential in seeking to manage future episodes.

Several mental health conditions can result in periods of mania or hypomania. Proper diagnosis is required to begin preventative or reactive treatment of these episodes.

Bipolar Disorder and Manic Episodes

The most common disorder associated with mania is bipolar disorder. This condition was previously referred to as manic-depressive disorder or manic depression. According to the National Institute of Mental Illness (NIMH), bipolar disorder is defined as “a mental illness that causes unusual shifts in mood, energy, activity levels, concentration, and the ability to carry out day-to-day tasks.” There are three different recognized forms of bipolar disorder:

  • Bipolar I: The NIMH defines bipolar I by noting manic episodes that last a minimum of seven days (the majority of the day, almost every day). It is also defined by manic symptoms that may become so severe that a person needs immediate hospital care.
  • Bipolar II: This form of bipolar disorder is defined by a recurring pattern of depressive episodes and hypomanic episodes.
  • Cyclothymic disorder (Cyclothymia): Similar to bipolar II, cyclothymic disorder involves recurrent hypomanic and depressive symptoms. It differs from bipolar II in that these symptoms are not severe enough or last long enough to be classified as hypomanic or depressive episodes.

When a person experiences symptoms of bipolar disorder that do not match one of these three types, it is referred to as “other specified/unspecified (Bipolar NOS).”

Mania in Schizoaffective Disorder

Schizoaffective disorder is a chronic mental health condition that primarily involves symptoms of schizophrenia. These include hallucinations, delusions, and mood disorder symptoms of both mania and depression.

Oftentimes, people facing schizoaffective disorder are initially misdiagnosed with bipolar disorder as it is a widely misunderstood and under-researched condition. The symptoms are very similar to bipolar disorder in that they involve episodes of mania and depression. It is set apart by the presence of hallucinations and delusions.

Postpartum Psychosis With Mania

Women who undergo childbirth are put through huge changes to their minds and bodies. Soon after giving birth, an individual is likely to experience significant changes in emotions. These changes include mood swings and even depression. However, some women can develop more severe conditions like PTSD, major depression, and even psychosis.

Women who face postpartum psychosis can experience schizophrenic symptoms. These can include, but are not limited to, manic episodes.

Seasonal Affective Disorder and Hypomanic Episodes

Periods of hypomania can also be associated with seasonal affective disorder (SAD). According to the Diagnostic and Statistic Manual of Mental Disorders, Fifth Edition (DSM-5), SAD is an umbrella term for mood disorders following seasonal patterns of recurrence. This can also include bipolar I and bipolar II if they involve a seasonal pattern in their depressive or hypomanic episodes.

Individuals who face this disorder generally experience extreme changes in mood as the days get shorter during the fall and winter months. The symptoms begin to dissipate in the spring as daylight hours grow longer. Severe forms of SAD can involve hypomanic episodes during these seasonal symptoms.

Treating Mania or Hypomania

It is important to know that manic episodes are treatable. Once individuals have gone through the diagnosis process, treating the condition is the next step. Many of the disorders that involve mania are treated with a combination of medication and cognitive-behavioral therapy (CBT). Medications may include antidepressants, antianxiety medications, and antipsychotics. A treatment facility can help individuals determine what medications are best for each individual’s needs.

Therapy is usually focused on identifying problems or triggers and finding solutions that work for each client. This will help them not only cope with the condition but manage it in a healthy and effective way. Mania can be challenging to navigate and deal with. Luckily, with the right treatment plan, anyone can achieve a brighter and healthier future.

If you think you may be facing manic or hypomanic episodes, it may be time to seek help. Mental health conditions can worsen and impact your daily life when left untreated. Call Alter Behavioral Health today and let us help you obtain a proper diagnosis and get you started on the right treatment plan. You don’t have to face the uncertainties that come with mania alone. We can help you achieve a balance in your life that will give you the emotional freedom that you deserve. There is a future of happiness just waiting for you to reach out and grab it. Call us today at (866) 691-4386 for more information and to get started. 

The Importance of Therapy for Anxiety

The Importance of Therapy for Anxiety

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Feelings of anxiety here and there are expected in typical day-to-day life. Financial concerns or worries at work are common triggers of standard anxiousness. However, anxiety disorders are much more than these temporary concerns. Individuals facing such disorders endure more severe and more persistent feelings of anxiety. These feelings do not simply fade away. When left untreated, they tend to worsen.

Without seeking proper guidance and care, anxiety can lead to other more severe mental health conditions. These include depression, substance use disorder (SUD), chronic illness, and suicidal thoughts or attempts.

A Glance Into Anxiety Disorders

Anxiety affects more than 264 million individuals worldwide and nearly one in five American adults each year. It is considered to be one of the top leading mental health disorders in the world. Anxiety comes in many types, and symptoms vary depending on the different types.

Generalized Anxiety Disorder (GAD)

GAD is an anxiety disorder involving recurring anxiety and excessive worry or stress. Additionally, feeling tense and on edge even when stressful situations do not arise is a hallmark of this kind of anxiety disorder.

Social Anxiety Disorder (Social Phobia)

Having social anxiety disorder involves overwhelming anxiety and extreme self-consciousness during social situations. It can be triggered by one specific kind of event or multiple. In more severe cases, it may be triggered by simply being around other people at any time.

Obsessive-Compulsive Disorder (OCD)

This disorder involves recurrent, unwanted thoughts or obsessions. It may also include repetitive behaviors, which are referred to as compulsions. Compulsions may consist of repetitive hand washing, counting, or cleaning. Compulsions are performed to alleviate persistent and unwanted obsessions. However, this only allows temporary relief.

Panic Disorder

Individuals with panic disorder have sudden and recurring episodes of intense fear. These are often paired with physical symptoms such as chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress.

Post-Traumatic Stress Disorder (PTSD)

This anxiety disorder can develop after experiencing or witnessing a traumatic event involving severe physical and emotional harm or the threat of harm. These events may include physical or sexual assault, natural disasters, serious car accidents, or military-related combat.

Regardless of the type of anxiety an individual might face, treatment is available. Proper diagnosis is the first step in seeking to overcome an anxiety disorder.

How Treatment Can Help

As with any mental health condition, professional treatment is the most effective method for managing anxiety. When dealing with anxiety, much focus goes into how a person thinks. These disorders attack an individual’s mind and create excessive worry and stress.

With some anxiety disorders, there may be no obvious trigger that surfaces anxious feelings. In others, there are clear triggers that spur heightened levels of anxiety. Treatment varies from case to case and fully depends on the type of disorder and the individual’s personal circumstances. In all cases, treatment has proven to be effective.

Inpatient Programs

In some cases, residential-style anxiety treatment may be needed. Conditions such as panic disorder and PTSD can sometimes be debilitating and these individuals can benefit greatly from an inpatient treatment plan.

In these programs, there is a plethora of benefits provided. They take place in a cozy home-like environment where participants have 24-hour access to a healthcare team. Participants can focus solely on their mental health recovery without the distractions of daily life. Camaraderie is also an excellent aspect of these programs as people with similar challenges can interact and bond over their journeys.

Outpatient Programs

Most anxiety disorders are treated through outpatient programs. These are very beneficial to the working adult or family caretaker. Flexible scheduling is a primary advantage of outpatient treatment. Individuals can fully customize their treatment plan to work around the many responsibilities of life.

Access to exceptional care and treatment is consistent with both inpatient and outpatient programs and both are effective methods. Which option an individual requires is dependent upon their diagnosis and severity of symptoms. Additionally, if camaraderie is particularly appealing but an inpatient program isn’t necessary, support groups are an excellent supplement.

Therapy and Anxiety

Regardless of which level of care an individual chooses, therapy is the primary rock-solid foundation for any anxiety disorder. Multiple forms of therapy are found in both programs.

Due to the nature of anxiety and its effects on an individual’s mind, cognitive-behavioral therapy (CBT) is often the most beneficial and effective form of treatment. CBT focuses on the way a person thinks in a problem-solving style. Individuals learn to identify triggers or problems and gradually retrain their thought processes for more positivity and productivity.

In addition to therapy, one’s care team may prescribe anti-anxiety medication. Common medications associated with anxiety include antidepressants and prescriptions for sleep. Additionally, because anxiety can lead to depression or other issues, treating these co-occurring conditions can greatly improve anxiety and overall mental health. Depression and anxiety both can disrupt sleep duration and quality. Without proper rest, symptoms can worsen, so treating sleep-related issues can improve anxiety and depression symptoms.

Everyone is different and not all require the same treatment. Seeking a proper diagnosis and thorough assessment can help you to determine what path is best for each individual. Being proactive and reaching out is a phenomenal step to be proud of. Through a journey of self-discovery and positive mental health steps, anyone can live the life they deserve, free of anxiety.

It can be challenging to manage life when you’re in the grips of anxiety. Every day can feel like a struggle but there is a life to be lived outside of the symptoms of anxiety. You don’t have to face this alone. Let Alter Behavioral Health walk with you down this path and shoulder the burden so you don’t have to. With proper treatment, you can live again, brighter and healthier, the way you deserve. Call Alter Behavioral Health today at (866) 691-4386 for more information and to get started on the first step to the rest of your life. You deserve the best. Let us help you get there.