This article is part of PAR’s Mental Health Awareness Month series, in which we will be focusing on the multifaceted issue of mental health in the U.S. Come back each week for more insight.
Our mental health often takes a backseat in the world of constant hustle, daily pressures, and to-do lists. But what if the key to a brighter mood and a more resilient mental state lies in the very act of movement? New research finds that physical activity, in any form, is directly linked to better mental health.
From the growth of new brain cells to exercise's benefits on sleep, this article takes a deep dive into this topic and reveals:
The Mind–Body Connection
As we dive into the relationship between exercise and mental health or the “mind–body” connection, understanding how exercise helps release chemicals that positively influence brain function is essential. Below, we highlight three key actions that take place during physical activity.
Neurotransmitter Release
During exercise, your body releases neurotransmitters, including:
This chemical release is not just good for your body; it also benefits your mental well-being. Why? These neurotransmitters elevate mood and reduce stress. One review revealed that the positive effects of physical exercise on dopamine levels could result in using exercise as an intervention for treating mental illness.
BDNF: "Miracle-Gro" for the Brain
Not only does exercise kickstart neurotransmitter release, but it also amplifies neuroplasticity, or the brain's ability to adapt and change. Exercise heightens neuroplasticity by boosting brain-derived neurotrophic factor (BDNF) release. BDNF supports neuron growth and development, or as Dr. John Ratey, Harvard neuropsychiatrist, states in his book SPARK: The Revolutionary New Science of Exercise and the Brain, "BDNF is Miracle-Gro for the brain."
What does this mean? The more brain cells you activate during exercise, the more BDNF you have—it's like brain fertilizer. This increase in neuroplasticity leads to improved cognitive function.
Oxygen Boost
Exercise also boosts the oxygen supply to the brain, promoting better cognitive function. When you engage in physical activities, your heart pumps faster, leading to blood vessel growth. This increase in oxygen supply has a profound effect on mental health.
Why? A well-oxygenated brain is a healthy brain. Boosting oxygen levels through exercise helps improve executive function, including flexible thinking and self-control. This action allows the brain to become more resilient against issues like depression and anxiety.
The Protective Benefits of Physical Activity
According to the John W. Brick Foundation and their review of more than 1,000 studies on the link between exercise and mental wellness, 89% found a significant positive association between physical activity and mental health.
So, what do these benefits look like, and how do they protect mental well-being? We break them down below.
Relieves Stress
Stress is a toxic, silent killer. Chronic stress in the body leads to high cortisol levels and other stress hormones that disrupt almost all the body's systems. This upheaval can lead to obesity, heart disease, and other health disorders. Unfortunately, it can also usher in mental health issues such as depression. Regular physical activity is effective because it reduces stress hormones such as cortisol and norepinephrine. This activity reboots the body's stress response, reducing the reactivity to psychological stressors—leading to better cognitive balance and calm.
The latest research also reveals that people with stress-related conditions such as depression experience the most cardiovascular benefits from exercise. The study also found that physical activity enhances prefrontal cortex function, which helps regulate stress responses in the brain.
Enhances Mood
Exercise is also a powerful mood enhancer. It activates the release of neurotransmitters like endorphins and endocannabinoids, also known as “feel-good” chemicals. These little mood boosters can ease depression and anxiety symptoms, potentially preventing these conditions from recurring.
Improves Sleep
Regular exercise can significantly improve sleep quality. But first, why is good sleep crucial to positive mental health? Studies show that sleep deficits can change activity in some parts of the brain. When this happens, it can lead to a person having trouble solving problems, controlling emotions and behavior, and managing change.
Sleep deficiency is also linked to depression, suicide, and risk-taking behavior. Research reveals that physical activity can counteract these issues because it contributes to better sleep efficiency, longer sleep duration, and quicker sleep onset. One study explains why:
Now that we know how exercise can protect mental health, it's time to spotlight its role as preventive medicine.
Exercise as Preventive Medicine
Engaging in regular physical activity lowers the risks of mental health conditions, including depression and anxiety. Here is some notable research supporting these benefits:
Another way physical activity can lower the risk of mental health issues is by reducing inflammation. Immediately after exercising, the muscles release myokines, hormones produced by muscle tissue, which clean up inflammation. Through consistent exercise, the body becomes less and less inflamed. This is important because inflammation impacts mood by altering the production of serotonin (the “feel-good” hormone). When this malfunction happens, it can be challenging to shut off the stress response.
Creating an Effective Exercise Routine for Better Mental Health
Understanding exercise's protective factors on mental health is only half the battle. The real challenge lies in building a routine that boosts physical fitness and promotes better mental health.
Here are four easy guidelines to get started:
It's clear that exercise isn't just a powerhouse for physical health; it also protects against potential mental health problems. Whether a seasoned athlete or someone just starting out, remember that each step and stretch contributes to a stronger body and a more resilient mind.
So, get out there and get moving!
May is Mental Health Awareness Month. Mental health providers play a critical role in promoting awareness and working to improve the lives of others. Yet, compassion fatigue and burnout are very real issues for those in the field. Last week, the PAR blog explored the state of burnout among mental health professionals. This week, we look at the signs of burnout and provide solutions for self-care.
Mental health providers continue to face a workforce shortage and ongoing burnout risks. Organizations and individuals need to prioritize and implement strategies to prevent and reduce burnout.
Mental health professionals were understaffed and facing a mental health crisis before the COVID-19 pandemic hit, which only exacerbated the demands on a healthcare system already stretched beyond its breaking point.
According to the 2023 Mental Health America report, nationally, there are 350 patients to every mental health provider. However, the ratio widely varies from state to state; for example, the Massachusetts patient-to-provider ratio is 140:1, and in Alabama, it is 850:1.
The American Psychological Association conducted a survey in 2022 that found that more people required treatment for anxiety or depression than there were mental health professionals available to provide it. According to APA, 6 out of 10 practitioners claimed they had no opening to take on new cases, 46% said they couldn’t handle the demand, and 72% said their patient waitlists had only grown since the onset of the pandemic.
Seeing the demand and shortage of mental health professionals highlights just one pain point of many that mental health professionals contend with daily. Many mental health professionals are so passionate about attempting to meet the needs of their patients that they may sacrifice their own physical, mental, and emotional health and well-being. Yet, even with this devotion, they realize that it still isn’t enough to be able to help everyone who needs help. It isn’t difficult to see why 45% psychologists reported feeling burned out in 2022.
Mental health professionals and organizations should not assume that their education, training, and experience make them immune from experiencing compassion fatigue and burnout. In fact, those in the mental health field need to be vigilant and watch for the signs that they themselves or others they work with may be experiencing burnout.
Signs of burnout
Three of the most common signs of burnout include:
Exhaustion: Individuals often feel emotionally exhausted or drained, unable to cope, and have low moods and energy. They may also experience physical symptoms such as gastrointestinal problems.
Loss of interest in work-related activities: Individuals often feel increasingly frustrated and stressed by their jobs. They may experience growing cynicism about their work environment or colleagues and emotionally withdraw and feel numb regarding their work.
Decreased effectiveness or performance: Burnout affects daily tasks at work or home. Individuals experiencing burnout may be pessimistic, have difficulty concentrating, lack creativity, and lack energy and enthusiasm.
Individuals, organizations, and the media have helped spread the word about burnout in healthcare, but that isn’t enough to prevent it from continuing. Organizations need to work to prevent and reduce burnout among mental healthcare staff.
Strategies to combat burnout
The Substance Abuse and Mental Health Services Administration (SAMHSA) argues that organization-level interventions should target burnout using a “whole-organization approach” due to the complex nature of burnout with many root causes and drivers.
According to SAMHSA, there are six areas that organizations need to address through improvement strategies to work towards preventing and reducing burnout among mental health workers. These six areas are:
SAMHSA outlines several strategies that can aid organizations in combatting and addressing burnout, such as:
Practicing self-care
Although mental health professionals counsel others on the importance of self-compassion, it doesn’t mean they may not neglect its practice when it comes to themselves.
Self-care can help reduce stress, compassion fatigue, and other factors leading to burnout. Building the practice of self-care doesn’t have to be all or nothing. You can gradually add in one or several of the following:
Practice self-compassion: Self-compassion may work as a protective factor against exposure to secondary traumatic stress and burnout. Individuals need to see themselves as more than their job and know they are also due kindness and understanding.
Eat a balanced diet: Workloads may be excessive, and it may be tempting to work through lunch to squeeze in another client, a meeting, or other work, but don’t do it! It is important to take a break to eat nutrient-dense foods to keep your energy levels up and to help combat daily stress.
Get enough sleep: It is important to prioritize getting enough sleep. The CDC reports that adults need at least 7 hours of sleep. Studies have shown that sacrificing sleep can lead to anxiety and stress and how stressful events are perceived.
Exercise: Even taking a brisk walk can help remove you from your work and create a much-needed break, which helps to counter chronic stress and boost mood. Aerobic activity can also contribute to feeling better and increase endorphins in the body.
Reach out: If you are experiencing burnout, contact your supervisor or human resources about your hours or workload. If you are a solo practitioner, take some time to decide what boundaries you may be able to create to allow yourself a break.
Use time off: Vacations and breaks from work help prevent burnout.
Practice stress reduction activities: Yoga, meditation, deep breathing can provide short, much-needed breaks in a busy day.
Socialize with colleagues: Taking time out to connect with peers can help with the feeling of connectedness and reduce emotional exhaustion.
Mental health professionals must take steps to prioritize your own health and well-being. This will not only help to prevent burnout, it means you will be your most effective self and equipped to provide your clients and students with the quality care they need.
Each May, Mental Health Awareness Month seeks to raise awareness about the importance of mental health and reduce the stigma surrounding mental health disorders. Throughout the year, but especially in May, mental health providers play a crucial role in promoting awareness and taking action to improve the mental health of our communities.
What is Mental Health Awareness Month?
Mental Health Awareness Month began in the United States in 1949 as Mental Health Week. It was expanded to a month-long observance in 1980. The goal of Mental Health Awareness Month is to raise awareness about mental health and wellness, reduce the stigma surrounding mental health conditions, and promote greater access to mental health services and resources.
Why is Mental Health Awareness Month important?
In the U.S., more than 1 in 5 adults are living with a mental illness. Yet despite the prevalence of mental illness, stigma and discrimination surrounding mental health are significant barriers to treatment and recovery. Mental health and physical health are equal components to a healthy lifestyle, but many individuals fail to receive the support and care they need.
Mental Health Awareness Month provides an opportunity to break down these barriers and raise awareness about the importance of mental health. By promoting understanding and acceptance, we can encourage individuals to seek help, normalize the conversation around mental health, and improve access to mental health services and resources.
What can mental health professionals do to get involved?
As mental health professionals, we have a critical role to play in promoting mental health awareness and reducing stigma. Here are some ways we can get involved:
Raise awareness: Use your platform and expertise to educate others about mental health and wellness. Share information about Mental Health Awareness Month on social media and within your professional networks. Write blog posts, create infographics, and share resources that promote mental health awareness.
Engage with your community: Connect with local organizations and community groups to promote mental health awareness. Offer to speak at events or host workshops on mental health and wellness. Collaborate with other mental health professionals and organizations to create events and initiatives that promote mental health awareness and reduce stigma.
Advocate for policy change: Mental health professionals can also get involved in advocacy efforts to improve mental health policies and access to care. Contact your elected officials to express your support for mental health legislation and advocate for increased funding for mental health services and research.
Practice self-care: Mental health professionals also need to take care of their own mental health and well-being. Practicing self-care is essential to preventing burnout and maintaining mental health. Take breaks when needed, engage in regular exercise and meditation, and seek support.
No matter how you choose to get involved, Mental Health Awareness Month provides an important opportunity for mental health professionals to promote awareness and reduce stigma surrounding mental health, advocating for policy change, and providing direct services and support.