Posted: 28th October 2024
Posted: 7th May 2024
Breaking the Cycle
How exercise helped me with my mental health.
Written by Beth Cameron.
About Me
Hello! I'm Beth, the Marketing and Campaigns Coordinator at York Mind. Outside of work, I recently graduated from York St John University with a master’s in graphic design, with a specialisation in mental health awareness.
In this blog, I invite you to find out more about the relationship between mental health and exercise. However, it's crucial to clarify that although I work in the industry and have studied elements of mental health extensively as part of my degrees, I am not a qualified mental health professional. Everything you'll find here is either rooted in evidence-based research or drawn from my own lived experiences.
I have also worked with professionals to create a little gift for you - a completely free downloadable wellbeing planner. There is more information about this at the end of the blog, but you are welcome to download it here.
Hi! I'm Beth :) You will usually see me in glasses but made an exception for this!
My Journey
This Mental Health Awareness Week, I wanted to reflect on my journey with mental health and exercise. I have struggled with anxiety, depression, body dysmorphia, and low self-esteem for almost 13 years, since I was around 12 years old. I've tried various methods to cope. From self-destructive tendencies and seeking validation externally, to medications, talking therapies, you name it. But it wasn't until recently that I tried something new.
At the start of 2023, I started my fitness journey with the simple goal of changing my weight and improving my physical health. Never in a million years did I think I would enjoy it, I was that person in school that hated PE – I used to do everything I could to get out of it! But that changed when I started to really get involved in the process and saw firsthand that benefits of fitness go far beyond the physical aspect.
Since making exercise part of my lifestyle, I have said goodbye to unhealthy coping mechanisms. Even though some days are harder than others, I feel like I have tools to combat negative thoughts head-on, which is definitely progress to how I felt a year ago.
Me (front middle) with some of the amazing ladies at Level 10 Ladies Fitness.
What the experts say…
“Physical activity has a huge potential to enhance our well-being. Even a short burst of 10 minutes of brisk walking increases our mental alertness, energy and positive mood”. – Mental Health Foundation
“More than half of UK adults (54%) reported that their main motivation for keeping physically active was to help their mental health” – UK Active
“Out of 1,158 studies examined, 89% found a statistically significant, positive association between physical activity or exercise and mental health. The top three exercise types linked to mental health benefits were: general physical activity (a broad category representing any movement), cardiovascular/aerobic physical activity, and yoga”. – Health & Fitness Association
One of my little wellbeing doodles!
You can see more over on my design Instagram pages BethJCreate & The Cloudy Bubble
Key things I have learnt over the last year*:
Prioritise health over appearance. In the beginning, I used fitness mainly to change my weight and for the physical aspect of my appearance. However, it may sound cliché, but true beauty really does come from within.
When I reached my goal physically, I started to go back to old habits because I briefly felt like there wasn’t any point in continuing. Until I then started to notice the toll that took on my mental health again; fatigue, low mood, increased anxiety, comparing myself, binge eating, low self-esteem, and decreased productivity. Since I have started exercising again and working on my positive daily habits, all of those things have flipped upside down – for the better!
If you want something, don't wait for motivation or to “feel ready”. Instead, try to take that first step, no matter how small. Motivation often follows action, not the other way around. Most days I do not want to go for a walk, I do not want to go to the gym, and I wake up feeling like I could just curl up in a ball all day and stay in bed! However, when I do those things, I feel rubbish and that is when the negative cycle restarts again. It’s about discipline and fighting that little mind monster as much as you can.
Embrace small steps. Break down larger goals into smaller and manageable chunks, celebrating those little wins along the way. It might seem silly at first, but it is a snowball effect and will lead to bigger results.
Mindful walking: Discovering mindful walking in nature has been a game-changer for my overall wellbeing. By paying attention to my surroundings, like sunsets, rivers, the rustle of leaves, seeing what animals I can spot, and hearing the birds singing, it helps to feel more connected to the present moment.
More than just movement: Chris talks about this more in his blog which you can read here, but although exercise is brilliant for mental health, it isn't a magical fix and there are other factors that help too. Mindfulness, spending time with my cat, meditation, journaling, and positive habit stacking are all good examples. Sometimes slowing down and self reflection is what we need, and there are several prompts on how to do this in the free planner I have created.
Not only are there physical benefits to walking, but doing this has allowed my mind to switch off for a while, which can ease stress and anxiety, boost my mood and creativity, and has helped me to tackle tasks with renewed energy.
A tool that can help you if you are new to mindful walking is photography, what can you see while you are out and about? Take photos! More on this can be found on the Mindful Photography website.
*DISCLAIMER: These tips are based on my personal experience. Please only take what resonates with you, if anything. Everyone is different and not everything will apply to or work for everyone.
One of my sunset walks in Frickley, South Elmsall
Me and Clover!
Here is a little something for you…
I have worked with York Mind and my coach at Level 10 to develop a completely free wellbeing planner PDF download, which you can find here. The planner features proven ways to assist you in establishing a routine, practicing mindfulness, and setting goals. Pages include a gratitude journal, daily goals/mood tracker, scheduling support, a vision board template, habit tracking, and general tips for wellbeing, including exercise.
I also create a lot of designs and art work surrounding mental health, motivation, and wellbeing, which can be seen over on my Instagram page here. You can also message me if you have any questions or want to discuss anything that is in this blog further.
One of my little wellbeing doodles!
You can see more over on my design Instagram page BethJCreate
Other links you may find useful:
Self Care, Small Habits & Big Results
How to look after your mental health using exercise
