Depression: Meditation, Exercise Coupled Together Can Battle Overwhelming Negative Thoughts

In a recent study from Rutgers University, researchers found that when coupled together, aerobic exercise and meditation can help reduce depression. This mind-and-body combination, performed just twice a week for two months, reduced depression symptoms in a group of 52 students by 40 percent.

The exercise and meditation, part of what's called MAP (mental and physical) training, allowed the students to deal with major depressive disorder and to not be overwhelmed by negative thoughts.

"We are excited by the findings because we saw such a meaningful improvement in both clinically depressed and non-depressed students," Brandon Alderman, lead author, said according to a news release. "It is the first time that both of these two behavioral therapies have been looked at together for dealing with depression."

The study was conducted over an eight-week period with 52 students - 22 dealing with depression, and 30 who were considered mentally healthy. The researchers had participants spend 30 minutes doing focused-attention meditation, and followed it up with 30 minutes of exercise. They were instructed to refocus their breathing if their thoughts drifted to the past or the future. This technique promotes the accepting of moment-to-moment changes.

"Scientists have known for a while that both of these activities alone can help with depression," Tracey Shors, a professor in the Department of Psychology and Center for Collaborative Neuroscience at Rutgers. "But this study suggests that when done together, there is a striking improvement in depressive symptoms along with increases in synchronized brain activity."

The research team also saw participation in MAP training from young women who were both mothers and formerly homeless (they were all now residing in a residential treatment facility).

These women were showing severe depressive symptoms and high anxiety levels, but by the end of the eight-week study period, they reported that their symptoms were eased and their focus was readjusted, and they were feeling more motivated. The students in the study also reported fewer symptoms and stated that they didn't spend as much time worrying about negative situations after participating.

"We know these therapies can be practiced over a lifetime and that they will be effective in improving mental and cognitive health," Alderman said, according to an RU press release. "The good news is that this intervention can be practiced by anyone at any time and at no cost."

The findings were published in Traditional Psychiatry.

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