1 October is European Depression Day – a day for raising awareness and dispelling myths. What can people suffering from depression do to actively fight their condition? Regular exercise outdoors can boost well-being.
The Day of Depression is organised by the European Depression Association (EDA), with the goal of increasing public awareness of depression as a widespread condition.1
The effects of depression
According to the German Depression Foundation (Deutsche Stiftung Depressionshilfe), 5.3 million Germans a year require care for depression. The main symptoms of depression include:
- subdued, depressed mood
- loss of interest and malaise
- lack of drive and increased fatigue.
These symptoms often create a cyclical effect, making it difficult for sufferers to escape the spiral.
Exercise has a positive effect on our psyche
The beneficial effect of exercising outdoors and its positive impact on our psyche is scientifically proven.
Research on exercising and spending time outdoors shows that:2
• Spending time outdoors has a proven positive impact in just a short period of time
• Stress hormones are reduced and our mood improves
A study by the University of Michigan has shown that even just a short walk in the great outdoors can reduce stress significantly. According to this study, 20 minutes is enough to considerably reduce levels of stress hormones. Which is why the researchers, writing in the "Frontiers in Psychology" journal, talk about a "nature pill".3
Walks for people suffering from depression
Dorothea Kenny, Client Manager at INSITE, has set up a walking group in partnership with the Frankfurt Depression Society (Frankfurter Bündnis gegen Depression) as a way of breaking out of the cycle of lack of drive and loss of interest: "We created an activity that is aimed in particular at people affected by depression. We have been running walks regularly since 2018, focusing on exercising outdoors in a group setting."
The walks are designed so that even those with no prior training can manage them relatively easily. People can sign up to the walks, which happen on Sundays in the Greater Frankfurt area, via the Frankfurt Depression Society.
Kenny emphasises, in particular, how sufferers report that they find having the opportunity to take a walk with like-minded people in a safe space outside of a clinic or therapy session to be a source of support. Walkers don't have to explain themselves or their illness as that is not necessarily the focus.
Local activities
"For anyone who doesn't live in or around Frankfurt, I highly recommend looking to see if there are similar groups in your area. Some regional groups of the Depression Society offer a few different exercise activities," explains Dorothea Kenny.
"If there aren't currently any organised walks or hikes, it can be a good idea to team up with others so that you can motivate each other. The walks don't have to be particularly long or challenging, what's more important is exercising and spending time outdoors at regular intervals."
Social engagement at INSITE – Call for volunteers
Organising things independently is one of the main challenges for people suffering from depression, which is why INSITE is putting out a call for volunteers: Anybody who is interested in volunteering to run regular activities in their area should contact Dorothea Kenny who can put you in touch with the right people.
But that's not all. Management has been so impressed by the volunteering efforts of INSITE employees that they have made a donation in support of these walks.
EAP supports
Employees whose employer runs an EAP through an external service provider like INSITE can also get support on managing depression via this employee assistance programme. This offer is also available to their family members because depression is a condition that has an enormous impact on their day-to-day lives as well.
Sources:
1) www.european-depression-day.de/europaeischer-depressionstag/
2) Park et al, 2007; Li et al., 2010; Buskies & Boeckh-Behrens, 2009; Kaplan, 1995
3) www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full
Image by silviarita / Pixabay.
