If you or a family member suffers from depression, you likely know how emotionally painful it can be to deal with the negative feelings created by it. Unfortunately, these negative feelings can lead to lack of motivation, decreased energy, and other symptoms that may decrease your quality of life. An early 2017 study conducted by Boston University found that yoga may help to ease people’s depression.
The Study
The study involved 30 people between 18 and 64 who had been diagnosed with clinical depression. The people were split into two groups. The one group was assigned to do three 90-minute yoga group classes weekly and four 30-minute sessions at home each week. The other group did two group sessions weekly and three at-home sessions each week.
Study Results
After about three months, most of the people in the study had lowered their scores on a depression-screening questionnaire by at least 50 percent. While those with three classes per week had lowered their scores more than those with only two classes, both groups benefited from their new yoga routine. Because of the time commitment involved with taking three classes per week, researchers suggested sticking to two weekly classes.
One of the reasons the yoga classes may have helped those suffering from depression was its focus on deep-breathing techniques. The classes the participants took involved 20 minutes of slow, gentle breathing. According to Dr. Chris Streeter, lead author of the study, yoga and deep breathing help to balance the autonomic nervous system, which then helps the rest of the brain work better.
Other Support
Of course, this is not the only study that supports the use of yoga for treating depression. Over the last few years, other studies have also supported the idea that yoga can help to reduce the symptoms of depression. Exercises, such as yoga, increase a person’s serotonin levels, which helps to increase a person’s well-being and overall happiness. Yoga can also help with other symptoms of depression, including stress, difficulty concentrating, and anxiety. Energy levels and a person’s self-esteem may also increase. Other studies have also shown that yoga helps those with depression, as well as other conditions, to relax and concentrate better.
Staying Motivated
While yoga is beneficial to those suffering from depression, it can be difficult for those who have depression to motivate themselves to participate in yoga or other forms of exercise. They know it will help them feel better, but pushing themselves to be motivated to get started might be the most difficult part of their yoga exercise routine. A U.S. News and World Report article from December 2017 discussed some of the ways that those with depression can push themselves to stay active. Some of the suggestions include:
- Don’t wait to feel motivated. Instead of waiting to feel motivated, just go for it. Once you have started to exercise, whether it’s yoga or another form of exercise, you will start to feel better. Waiting may just lead to being less and less motivated to start a regular exercise routine.
- Make it consistent. Even if it’s only two or three times a week, stick to that routine. Ideally, try to do yoga (or another exercise) at roughly the same time of the day. When possible, pick the time of day when your mood is the brightest.
- Be patient. You may not feel great about your yoga routine after the first or second workout. Give it time. It might be a while before you start to feel your depression symptoms decreasing.
Supplementary Treatment
If you are already undergoing medical treatment for depression, yoga should likely not replace your current treatment. In some cases, though, it could be a supplemental treatment and could lead to less reliance upon other methods of treatment for depression.
Of course, yoga is not the only exercise that provides benefits for those suffering from depression. Other forms of exercise, including walking, are also being studied. Often, the key to finding the right exercise routine is finding one that you enjoy and sticking with it.