Download KG-Round14 - Riverina Bluebell

Greater Southern Area Health Service
Kicking Goals with Rural Mental Health
Round: 22 August 2009
Keeping Active to Prevent or Manage Depression and Anxiety
Keeping active is a good way to help prevent or manage mild to moderate depression and anxiety.
It helps a person stay physically fit and mentally healthy. Research shows that keeping active can:
 Help lift mood
 Help people get a good night’s sleep
 Increase energy levels
 Help block negative thoughts and/or distract people from daily worries
 Help people feel less alone, if they exercise or socialise with others
 Increase over-all wellbeing
People with depression generally have lower fitness levels. According to beyondblue increased
fitness may lift mood. Exercise may increase levels of chemical messengers in the brain that have
been found to be in reduced levels in depressed people. Exercise may also increase endorphins;
the chemicals in the brain that have ‘mood-lifting’ qualities. Jogging, weightlifting, walking, cycling
and resistance training have all been found to be helpful in preventing or treating mild to moderate
depression. In older people, exercise has been found to be as helpful as antidepressant
medication or social contact in treating depression.
Getting started: People with severe depression may find it hard to do simple things such as
getting up and dressed in the morning. They may also find it difficult to become motivated or stick
to a plan. The following tips may help:
 Start with simple things – it is important to increase activity levels slowly. Start by planning
simple daily activities such as shopping, driving, gardening or completing household tasks.
Completing these activities can increase self-confidence and build the motivation to do more.
 Do what is enjoyable – people with depression often lose interest in things they once enjoyed.
This loss of enjoyment in life can make symptoms worse. To reverse this cycle, plan activities
that are enjoyable, interesting, relaxing or satisfying. At first they may not feel as enjoyable as
before, but with persistence the pleasure should eventually return.
 Include other people – people with depression often isolate themselves from others, however
this can make them feel cut off from the world, making it harder to recover. It is important to
participate in activities with family members and friends. Accept invitations. Join a team or a
group of volunteers. Keeping connected with people is so important in prevention and recovery
and will increase levels of wellbeing, confidence, and will also promote opportunities to
participate in other activities, thus further enhancing wellbeing.
 Make a plan – make a weekly chart of activities and tick them off as you go. Make sure you
include enjoyable activities. Examples include: go for a 20 minute walk; ride a bike; do some
gardening, ring your neighbour, write a letter or email; do a crossword; meet a friend for coffee;
take the children to the park; have a haircut; cook something new, or visit an art gallery.
(This information contained herein was adapted from beyondblue Fact Sheet 8)
Sow the seeds of good mental health.
Reap the benefits……
For advice, information and assistance relating to mental wellbeing or drought, or for strategies to help a friend, family or
community member, please contact:

Your doctor or other health professional

The 24 hour, free NSW Rural Mental Health Support Line – 1800 201 123

In an emergency dial ‘000’ and your local Hospital Emergency Department

Department of Primary Industries Drought Hotline - 1800 814 647

Centrelink Drought Assistance line - 13 23 16

Beyondblue – the national depression initiative – www.beyondblue.org.au