Research Reveals Exercise Reduces Depression as Effectively as Psychotherapy: A New Option for Healing the Mind

New research reveals that exercise genuinely reduces depression with effectiveness close to psychotherapy, alongside expert recommendations for lifestyle changes to enhance mental well-being.

Because a troubled mind may be healed by physical movement, recent international studies indicate that appropriate exercise is as effective for treating depression as psychotherapy. This is encouraging news and an important alternative for those facing mental health challenges today.

Research reveals that exercise reduces depression as effectively as psychotherapy.

In today's era, where mental health issues are increasingly common—especially depression affecting large numbers globally—finding effective and accessible treatments is crucial. Recently, research published by the global media outletHealthlinehighlighted interesting findings that exercise could be a key factor as effective in treating depression as consulting a professional psychotherapist.

Exploring the research: Why does physical activity overcome sadness?

A new study analyzing data from a large sample found that individuals with mild to moderate depression showed significant improvement when exercising regularly. The key mechanism is not just improved physical fitness but chemical processes in the brain.

When we exercise, the body releases neurotransmitters known as “happiness chemicals,” including

• Endorphins: the happiness molecules that reduce pain and create relaxation.
• Serotonin: a mood-regulating chemical often found at low levels in depressed patients.
• Dopamine: increases motivation and feelings of satisfaction.

Comparing “Exercise” versus “Psychotherapy”

Although psychotherapy remains the standard treatment, this study shows that aerobic exercise—such as running, swimming, or even yoga—reduces depression severity nearly as much as talking with a psychologist, especially by boosting energy and reducing anxiety.

Mental Health Department recommends exercise as an essential daily remedy.

Experts from the Department of Mental Health agree that exercise is more than physical strengthening; it is part of “behavioral psychotherapy,” especially for Thai patients with chronic stress. Movement helps lower cortisol—the stress hormone—and increases self-esteem, a vital defense against depression.

However, for severe depression, medication and close medical supervision remain necessary, with exercise as a beneficial complementary component.

Recommended types of exercise to reduce depression

You don’t need to exercise like a world-class athlete; starting small is key, such as

• Brisk Walking: 30 minutes daily, 3 to 5 times per week.
• Yoga: enhances focus and breathing, reducing accumulated stress.
• Strength Training: boosts self-confidence.

Major challenge: depressed individuals often lack the motivation to exercise.

This is the hardest issue because a core symptom of depression is a lack of motivation. Experts advise not to wait for motivation but to start with the “first 5 minutes” without pressure. Exercising with friends or joining a gym also helps improve symptoms through social interaction.