Sweating Out Sadness: How Exercise Can Help the Grieving Process
June 27, 2014
Story at-a-glance
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If you’re lost in a seemingly bottomless-pit of shock and
disillusionment, exercise brings a sense of purpose and
focus that requires nothing more than putting one foot in
front of the other
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Exercise triggers the release of neurotransmitters such as
endorphins, serotonin, dopamine, glutamate, and GABA, which
are well-known for their role in mood control
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Exercise may fight feelings of depression better than
antidepressants while relieving feelings of anxiety, pain,
insomnia, fatigue, brain fog, and more
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Exercise can help you to regain your motivation for work and
other activities while installing a greater sense of inner
calm
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If you’re currently grieving, you needn’t get bogged down
with the details… simply get moving; any activity that
appeals to you is worth it – hiking, swimming, yoga, group
classes, dancing, and bicycling
By Dr. Mercola
Any significant loss in your life can trigger a powerful
grieving process. A death in your family, the loss of a pet,
divorce, or even being laid off may send you whirling down a
roller-coaster ride of emotions; numbness, anger, denial,
despair, isolation, and depression… all are par for the
course when you’re grieving.
Adding to its complexity, grief is rarely an orderly
process… it may come on suddenly or grow slowly over weeks
and months. As you accept the loss, you’ll probably
experience extreme lows followed by periods of normalcy,
only to be drawn back into sadness by a painful memory or,
often, for no reason at all.
When you’re in the throes of such intense emotion, your
instinct may be to isolate yourself alone in your bedroom –
or it may be to surround yourself with people for
distraction. There is no right or wrong process, only what
works for you, but there is one activity that seems to offer
benefit universally for virtually every grieving person who
tries it, and that is exercise.
Exercise Is Therapeutic for Your Mind
When you exercise,
particularly at high intensity, it requires intense focus
while giving you a sense of control. If you’re lost in a
seemingly bottomless-pit of shock and disillusionment,
exercise brings a sense of purpose that requires nothing
more than putting one foot in front of the other.
Even if you feel you can’t bear to drag yourself out of
bed, try to get up and get moving. After a breakup,
one 31-year-old woman described the way exercise helped her
to take back control of her life:1
“The running helped me remember ‘I am big. I am
strong.' …In the beginning, I thought ‘I may not be able
to control all these other things in my life, but I can
control this.’ Then it became ‘Well, if I can control
that, what else can I take back?’”
Part of the reason why exercise makes you feel better is
because of its impact on your brain. It will increase blood
flow to your brain, for starters, allowing it to almost
immediately function better. If you’ve been in a
grief-induced fog, this can help you to feel more focused,
virtually immediately.
A number of neurotransmitters are also triggered, such as
endorphins, serotonin, dopamine, glutamate, and GABA. Some
of these are well-known for their role in mood control.
Exercise, in fact, is one of the most effective prevention
and treatment strategies for
depression.
Exercise May Work Better Than Antidepressants and Helps
Induce a State of Calm
Many people succumb to the suggestion of taking
antidepressants to overcome grief, not realizing that this
temporary Band-Aid may leave you with even
more problems to deal with. Moreover, antidepressants
often don’t work. After one year of treatment, 60 percent of
patients with depression still feel depressed.2
One study of depressed people by the World Health
Organization (WHO) found that, at the end of one year, those
who weren't exposed to psychotropic medications
enjoyed much better general health and milder depressive
symptoms than those who took such drugs.3
Exercise, meanwhile, has been shown to effectively
relieve depressive symptoms. For instance, one study found
that 30-minute aerobic workouts done three to five times a
week cut depressive symptoms by 50 percent in young adults.4
A meta-analysis published in the Cochrane Database of
Systematic Reviews also found that exercise is
moderately more effective than a control intervention for
reducing symptoms of depression.5
So you need not rely on drugs to treat symptoms of grief.
As explained by James Gordon, MD, a world-renowned expert in
using mind-body medicine to heal depression,
in our 2008 interview:
"What we're finding in the research on physical
exercise is the physical exercise is at least as good as
antidepressants for helping people who are depressed.
And that's even better for older people, very
interesting, even more important for older people.
And physical exercise changes the level of
serotonin in your brain. It changes, increases their
levels of 'feel good' hormones, the endorphins. And also
-- and these are amazing studies -- it can increase the
number of cells in your brain, in the region of the
brain, called the hippocampus.
…it's very important because sometimes in
depression there are fewer of those cells in the
hippocampus, but you can actually change your brain with
exercise. So it's got to be part of everybody's
treatment, everybody's plan."
Has your loss left you feeling more anxious than
depressed? Exercise can help here too. A study by Princeton
University researchers revealed that exercising stimulates
the production of new neurons including those that release
the GABA neurotransmitter. GABA inhibits excessive neuronal
firing, helping to induce a natural state of calm.6
Commonly prescribed anti-anxiety drugs like Ativan, Xanax,
and Valium actually exert a calming effect in this same
manner, by boosting the action of GABA. The mood-boosting
benefits of exercise occur both immediately after a workout
and continue on in the long term.
Exercise Makes You Feel Better Physically, Too
Grief can lead to many physical symptoms, such as
headaches, fatigue, insomnia, worsened aches and pains, loss
of appetite, weakness, and more. While helping your mind,
exercise can help to relieve many of these physical
symptoms. If you’re having trouble sleeping, for example
(common among grief-stricken individuals), exercise can
help. Research shows that regular exercisers report sleeping
better, including falling asleep faster and having a
decreased need for sleeping pills, than they did prior to
the start of their exercise program.7
If you have pain, which is often made worse during
psychological stress,
exercise may help to relieve it, while at the same time
banishing those potentially overwhelming feelings of
fatigue. When you’re under extreme stress, your immune
system also takes a hit, leaving you vulnerable to
infectious disease, excessive inflammation and more. Here,
too, exercise can be invaluable.
When you exercise, you increase your circulation and your
blood flow throughout your body. The components of your
immune system are also better circulated, which means your
immune system has a better chance of finding an illness
before it spreads. This includes (but is certainly not
limited to) seasonal colds and influenza.
According to a survey by the London School of Hygiene and
Tropical Medicine, exercising vigorously for at least 2.5
hours each week can significantly reduce your chances of
catching the flu.8
Other studies have also shown that regular exercise will
even help prevent the common cold. In one such
study, women who exercised regularly were found to have half
the risk of colds of those who didn't work out.9
Get Your Motivation Back
One of the most difficult elements to overcome when
you’re grieving is getting back to your daily routine. It
may seem overwhelming, but exercise may help you to reclaim
your motivation for work and other interests. For instance,
research has shown that those who exercised on workdays
experienced significantly improved mood on days that they
exercised.10
Interestingly, while their mood remained fairly constant
even on non-exercise workdays, their sense of inner calm
deteriorated on those days. Key findings showed that
exercise lead to many improvements in mental focus and
motivation:
- 72 percent had improved time management on exercise
days compared to non-exercise days
- 79 percent reported improved mental and
interpersonal performance in exercise days
- 74 percent said they managed their workload better
- Those who exercised regularly also reported feeling
more than 40 percent more “motivated to work” and scored
more than 20 percent higher for concentration and
finishing work on time
My 5 Top Exercise Recommendations
If you’re currently grieving, you needn’t get bogged down
with the details… simply get moving. Any activity that
appeals to you is worth it – hiking, swimming, yoga, group
classes, dancing, bicycling… whatever will get you moving is
great. Once you have begun to heal, however, I recommend
incorporating the following types of exercise into your
program in order to truly optimize your results:
- Avoid Sitting for More Than 15 Minutes.
I usually set a timer for 15 minutes or so while
sitting, and then stand up and do one-legged
squats, jump squats or lunges when the timer goes
off. The key is that you need to be moving all day
long, even in non-exercise, or as I now like to
call them,
intermittent movement activities.
- High-Intensity Interval Training (HIIT):
Compelling and ever-mounting research shows
that the ideal form of exercise is short bursts of
high-intensity exercise that I call
Peak Fitness. Not only does it beat conventional
cardio as the most effective and efficient form of
exercise, it also provides health benefits you simply
cannot get from regular aerobics, such as a tremendous
boost in human growth hormone (HGH), aka the "fitness
hormone."
- Core Exercises: Your body has 29
core muscles located mostly in your back, abdomen, and
pelvis. This group of muscles provides the foundation
for movement throughout your entire body, and
strengthening them can help protect and support your
back, make your spine and body less prone to injury, and
help you gain greater balance and stability.
- Stretching: My favorite type of
stretching is active isolated stretches developed by
Aaron Mattes. With
Active Isolated Stretching, you hold each stretch
for only two seconds, which works with your body's
natural physiological makeup to improve circulation and
increase the elasticity of muscle joints. This technique
also allows your body to repair itself and prepare for
daily activity. You can also use devices like the
Power Plate to help you stretch.
- Strength Training: Rounding out
your exercise program with a one-set
strength training routine will ensure that you're
really optimizing the possible health benefits of a
regular exercise program. You can also "up" the
intensity by slowing it down. For more information about
using super slow weight training as a form of high
intensity interval exercise, please see my interview
with
Dr. Doug McGuff.
More Help for Healing Your Grief
While grief can feel insurmountable and become
understandably all-consuming, take comfort in the fact that
virtually everyone is able to move past the dark feelings.
Typically, within six months, you'll begin to see a light at
the end of the tunnel. During the grieving process, be
gentle with yourself and take steps to support positive
mental health. Aside from exercise, other common stress
reduction tools with a high success rate include prayer and
meditation. The Emotional
Freedom Technique, or EFT, is another option; it's a
psychological acupressure technique, one I highly recommend
to manage stress and optimize your emotional health.
Also, please remember that both your mind and mood are
significantly affected by your diet, so don't dismiss that
part. While it may not be a miracle cure in and of itself,
it can be extremely difficult to achieve sound mental health
without the
proper foundation of a sound diet to support your
emotional healing. Sound sleep is another critical issue, as
without it your mental health can suffer and it is difficult
to make healing progress.
Exercise will help with this significantly, as mentioned,
but you can also find
33 tips to help improve your sleep habits here.
Remember, left untended, emotional trauma like losing a
loved one can lead to serious health problems down the road
-- anything from heart attacks to depression and cancer is
possible. If you've been dealing with debilitating feelings
of grief that last for a year or more, professional help,
including counseling or working with an EFT professional,
may be warranted.
© Copyright 1997-2014 Dr. Joseph Mercola. All Rights Reserved.
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