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Research into exercise, genetics and mental health has shown that people who engage in regular exercise are at a much lower risk of developing clinical depression than people living a sedentary lifestyle, even when elevated hereditary risk is present. Indeed, the study found that any physical activity will help to offset a genetic tendency for depression, with the benefits increasing as they exercised more often. Further, a long term study conducted with 2300 participants in Wales showed that walking at least 3km's a day, combined with a healthy diet including daily fruit and vegetables significantly lowers the risk of developing Alzheimer's. 

The World Health Organisation estimates that more than 300 million people are affected by depression, some for a single bout and others repeatedly. Our DNA can make us more vulnerable to developing depression; however, more research is showing that exercise will help to fight it. High aerobic exercise has been shown to lower the risk of developing depression, and physical activity also lessens the severity of the episode for people already experiencing it.

Just 3 Hours A Week Makes A Big Difference
The research showed that 3 hours a week of exercise, whether vigorous like running, or less vigorous like a yoga class or a walk will have a very beneficial affect on lowering depression levels and that the risk of depression appears to be reduced a further 17% with every 30 minutes of exercise daily.

It is heartening for people with a family history of depression to know that it doesn't have to be their destiny. Exercise is also a valuable tool to keep in mind particularly leading into the holiday season, where a daily walk could be the thing that helps you feel balanced and resilient throughout all the challenges that may present at this time of year. 

Don't Wait To Be Motivated
The trick is not to wait to be motivated to do it. Motivation comes from doing; it doesn't appear spontaneously to usher us out the door in our running shoes. Instead, it grows as we get into the swing of doing the activity. There may be a feeling of objection, the mind may churn out lots of excuses and reasons for not doing it, e.g. 'too tired', 'no time', 'have to get changed' 'too cold', 'too hot' etc. etc. that's what minds tend to do, especially if we are prone to depression. Try to recognise that these thoughts and feelings will come up, be prepared for them, understand that they're just thoughts, not rules, facts or indisputable commands and that you are more than your thoughts and feelings. Keep the big picture in mind, pushing through that temporary objection may protect you from feeling a lot worse for a lot longer.

If you have a tricky family situation over the holidays, try to plan on going out for a walk during the day to give yourself a break from the demands/tensions or whatever it is that makes it tricky. 

If you find that you are struggling with depression, try to talk to someone.  If you don't have a friend, family member or therapist that you can talk to, call lifeline on 131114 or visit lifeline.org.au/  where you will be able to chat with someone online. 

I've helped many people to manage their depression, if you are feeling stuck and that you could benefit from some professional help please don't hesitate to call me on 0435 923 817 to arrange a time to come and see me, to find out a little more visit my webpage on hypnotherapy for depression. There is a contact page at the bottom if you would like to send me an enquiry.


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​I often have clients that come to see me because they are feeling Anxious and it’s begun to affect their lives in ways they can no longer manage.  They may be not sleeping, becoming irritable, unable to focus at work or when studying;  sometimes they can’t face being around people or procrastinate  to the extent that they find they simply can’t get anything done, they arrive at  appointments late and are consistently cancelling commitments and letting other people down.

What is  holding you back today?
What is  preventing you from taking the first step in creating the life that you want?

If you suffer from Anxiety and/or Depression there is one free resource that you may be overlooking to help you manage your symptoms, Sunshine.
Here in Australia summer is in full swing, but if you’re cooped up at home or in an indoor job it can be easy to go for extended periods without ample exposure to sunlight.  Make sure you make a point of going outside at lunch time or before or after work, the benefits are enormous.
Are you making time to get some sun every day?  If not you are pouring a free health booster down the drain.  Of course it’s important to take precautions as overexposure can lead to skin cancer, however some daily sunlight up to 30 minutes without allowing yourself to burn is essential to our overall wellbeing.