How Exercise Can Improve the Effects of Psychotherapy
When it comes to mental health, two powerful tools often come to mind: exercise and psychotherapy. Both have been proven to support emotional well-being in significant ways. Exercise boosts your mood and strengthens your brain, while psychotherapy helps you understand and process your thoughts and emotions. But what happens when you combine the two? Research shows that the effects of psychotherapy can actually be enhanced when paired with regular physical activity, creating a dynamic duo for better mental health outcomes.
Exercise: A Natural Mood Booster
Exercise has long been known for its positive effects on mental health. When you work out, your brain releases endorphins and other mood-enhancing chemicals that naturally improve your sense of well-being. Beyond these feel-good chemicals, exercise helps regulate stress by reducing cortisol levels, which can be particularly beneficial if you struggle with anxiety or chronic stress. Plus, regular physical activity supports neuroplasticity, meaning it helps your brain adapt and grow stronger, which plays a role in managing conditions like depression and anxiety.
For example, someone dealing with depression might find it difficult to feel motivated or engaged with life. Exercise can provide a natural energy boost, help elevate mood, and make it easier to take the first steps toward mental recovery. The key takeaway? Exercise alone can significantly improve your emotional health, providing a strong foundation for any mental health journey.
Psychotherapy: A Deep Dive into Healing
While exercise supports brain health and emotional balance, psychotherapy—often referred to as talk therapy—helps you understand the deeper layers of your thoughts, emotions, and behaviors. Whether you're working through past trauma, managing anxiety, or navigating difficult life transitions, psychotherapy offers a safe space to explore your feelings and develop healthier coping mechanisms.
Through techniques such as cognitive-behavioral therapy (CBT), clients can learn to reframe negative thoughts, while therapies like EMDR help process traumatic memories. Psychotherapy provides long-term strategies to manage mental health challenges and fosters emotional resilience by encouraging clients to face and work through their issues.
But while psychotherapy is effective on its own, pairing it with physical activity can lead to even greater benefits.
The Power of Combining Exercise and Psychotherapy
Research has increasingly shown that exercise can amplify the positive effects of psychotherapy. In fact, a 2016 study published in Translational Psychiatry found that individuals who combined aerobic exercise with psychotherapy experienced more significant improvements in depression symptoms compared to those who relied on therapy alone.
One of the reasons for this is that exercise enhances brain function, making psychotherapy sessions more impactful. For example, exercise increases levels of brain-derived neurotrophic factor (BDNF), which plays a role in neuroplasticity. This can enhance your ability to process and integrate the insights gained in therapy. Essentially, when your brain is more flexible and adaptive, you’re better able to learn new coping skills and reframe negative thoughts.
Additionally, exercise can help clients regulate their emotions more effectively. When you engage in regular physical activity, you’re training your body and brain to manage stress better. This means that during psychotherapy sessions, you're more likely to stay present and engaged in the process, rather than feeling overwhelmed by the emotions that surface. For example, someone with anxiety might find that a short workout before therapy helps them feel more grounded and less reactive during their session.
Real-Life Example: Emma’s Progress
Consider the story of Emma, a 29-year-old dealing with anxiety and self-doubt. She started seeing a therapist for help in managing these issues, but after a few sessions, she added regular exercise to her routine, doing yoga and jogging three times a week. The combination of talk therapy and physical activity created a feedback loop—exercise helped Emma feel more emotionally regulated and energized, which allowed her to dive deeper in therapy. In turn, therapy helped her process long-standing fears, and as she began to feel better emotionally, her motivation to keep exercising grew. Over time, Emma noticed her anxiety lessen, and she felt stronger both mentally and physically.
How Does This Work?
Exercise helps regulate mood, reducing anxiety, depression, and stress—making it easier for clients to engage meaningfully in psychotherapy sessions.
Psychotherapy addresses underlying mental health issues, offering long-term tools and strategies for emotional resilience.
Combining the two creates a holistic approach that strengthens the brain, improves emotional regulation, and makes therapy sessions more productive.
Exercise as a Gateway to Therapy
For some, starting with exercise might be the key to engaging in psychotherapy. Depression or anxiety can make it difficult to seek help, but incorporating physical activity into your routine can create a boost in motivation and mood. Once you’re feeling a bit better through exercise, therapy may feel like a more approachable next step. On the flip side, if you’re already in therapy, adding exercise can accelerate your progress and make the work you’re doing in therapy more effective.
How Much Exercise Do You Need to Boost Therapy?
Experts suggest aiming for at least 150 minutes of moderate aerobic exercise each week. Activities like brisk walking, swimming, cycling, or even dancing can be enough to support your brain health. It doesn’t have to be intense; consistency is what matters most. Pair this with your regular therapy schedule, and you’ll be creating a comprehensive approach to mental health.
The Takeaway
Exercise and psychotherapy are each powerful tools for mental health on their own, but together, they offer even greater benefits. By boosting brain function, improving emotional regulation, and fostering resilience, exercise can make psychotherapy more effective, leading to faster and more lasting improvements in mental well-being. Whether you’re looking to manage anxiety, work through trauma, or simply feel more balanced in life, combining physical activity with talk therapy can be a game-changer for your mental health.
