It seems obvious. We know exercise is good for us, but how does exercise affect our mental health? And how do we find the energy for physical activity when we’re anxious or depressed?
Four months before my 30th birthday I decided to set an ambitious goal for my big 3-0. I signed up to run the Marine Corps Marathon. It started as a way to stay in shape and as a physical and mental challenge. But what I didn’t expect, what I didn’t yet have the language to explain, was that movement became one of my most reliable mental health tools.
We often think we have to feel better before we act. But in truth, movement often changes how we feel. It interrupts rumination. It re-engages the nervous system. It reconnects us with our bodies, not as enemies to fix, but as allies in healing.
Exercise and Mental Health- The Psychology of Movement
Exercise releases endorphins, sure. But it also does something deeper: it restores a sense of agency. When we move, we shift out of freeze states. We interrupt the loops of worry and stuckness. Even a short walk can serve as a form of nervous system regulation.
And it’s not about running marathons. Some clients garden. Some stretch. Some walk the dog or dance while doing dishes. What matters isn’t the form, it’s the intention.
Incorporating Movement Into Your Self-Care
Movement is also a cornerstone of a Dialectical Behavior Therapy (DBT) skill called opposite action. This skill encourages people to do the opposite of what their emotions are urging them to do—when those emotions are not effective or aligned with their long-term goals. So, when depression tells you to stay in bed, opposite action challenges you to get up, stretch, and move your body—even a little.
It might feel unnatural at first. But acting opposite to a painful emotional urge can disrupt that emotion’s intensity and bring the body and brain into alignment with the life you want, not just the mood you’re in.
A Personal Example
Of course there were days I didn’t want to run. I’m human. But I laced up anyway—not because I felt like it, but because I knew eventually I would. And often, around mile two, I’d feel a shift. Not joy, exactly. But momentum. A flicker of clarity. Proof that forward movement was still possible.
That’s the magic of movement. It doesn’t just change your body. It reminds your brain that you’re not stuck.
In Therapy
In therapy, we help clients:
- Redefine movement as a form of emotional self-regulation
- Set small, meaningful goals that support both mind and body
- Use movement to reconnect with physical sensations after trauma
For clients in recovery from anxiety or depression, physical activity can gently challenge the mind’s belief that nothing will help. It becomes a living, breathing piece of evidence: “I moved today. I showed up.”
Looking for a therapist in Chevy Chase or the greater DC area who understands the mind-body connection? At Potomac Behavioral Health, we integrate movement, mindfulness, and evidence-based therapy to support your mental health. Contact us today to schedule a free consultation and take the first step toward feeling better—inside and out.