We’ve all been sick. We’ve all suffered from a cold/flu that has knocked us for six or even broken a bone. Luckily, we usually know how to deal with them. Whether it’s a trip to the hospital or just a nice long Netflix binge with a cup of hot chocolate (or a glass of flat 7-up!). The positive effects of exercise on your physical wellbeing are well documented but did you know it can also massively affect your mental wellbeing? Self Esteem Self-Esteem is described as “an individual's overall subjective emotional evaluation of his or her own worth”. It’s the main motivator for getting people down to the gym and in today’s world of social media overload, Instagram models and fad diets, your self-esteem can take a hit from all directions. When you persevere with your workouts and notice your body improving, you’ll also notice that you’ll have renewed confidence to take that shirtless gym selfie and a new sense of achievement. The regular exercise will make you an absolute pro at dedication and control too. These changes will filter through to your overall mental wellbeing and you’ll appear happier, more positive and motivated. Stress Stress is a part of everyday life. In most cases, it’s just a case of losing a game of FIFA or taking a stressful trip. These are mostly manageable situations and almost essential for motivation and focus. Although, in the past year, 74% of people have felt so stressed that they have been overwhelmed or unable to cope (1). Out of these people, 51% reported feeling depressed and 61% reported feeling anxious. - Headaches - Anxiety - Chest Pain - Stomach Upset - Sleep Problems If you frequently experience any of the above symptoms, chances are, you’re feeling stressed. The severity of some of these symptoms only further proves the link between your mind and body. The symptoms of stress are mostly related to the production of the stress hormone, Cortisol. Regular exercise has been shown to drastically decrease the levels of this hormone to make you feel more relaxed and in control (2). Feel-Good Hormones Not only does exercise reduce your cortisol levels, it also raises your endorphins! Do you know the feeling after you’ve had a ”mad sesh” at the gym and you finish, feeling pumped up and on cloud nine? That’s your brain flooding with endorphins. Your body isn’t rewarding you with all of those “feel-good” hormones for your all of your hard work, it’s actually trying to mask any pain you might be experiencing from the workout (3). Improve Depression & Anxiety Physical activity can change your brain so much so that it can be used as a form of treatment in some cases of depression and anxiety (4). This make sense, especially when we talk about Anxiety. If you’re sitting around, doing nothing and hiding from the gym, you’re going to have a ton of excess energy. That energy has to go somewhere so it’ll feed into your overthinking and keep your brain busy instead! Take dogs for example. If they don’t go on frequent walks, they can become antsy, agitated or highly-strung (aka, me when I don’t workout). The fact that exercise can decrease Depression and Anxiety can also be linked to the “feel-good” hormones mentioned above. When you’re in the midst of that “runner’s high” after a workout, you’re more likely to try new things, be more confident and immerse yourself in different social situations. The same is true about exercise classes. They provide a means to socialise and converse with fellow humans – something that people with Anxiety often struggle to do. These new experiences and situations can be used as evidence against your Anxiety flare-ups. When you’re overthinking about enrolling in a class, for example, think back to that time you went to Pilates and made loads of mates. You can do it. The exercise we’re talking about doesn’t need to be specific HIIT sessions or hours in the gym. It could be as simple as doing housework around the house for a few hours. Anything that raises your pulse and makes you feel slightly out of breath will still reduce those cortisol levels and release some endorphins. If you start to rethink the idea of exercise as a necessity for your mental health wellbeing, you’ll be well on your way to being your best self. ---------------------- If you wish to continue following Steven on his travels around the world and how he deal with anxiety, you can find him on the following channels: Instagram: @anxious.adventurer Twitter: @anxiousStevie Facebook: facebook.com/AnxiousAdventurerBlog/ Pinterest: @anxiousadventurerblog Blog: anxious-adventurer.com/