Tag Archives: depression

Memory sucks with Depression… but it doesn’t have to!

Depression is a terrible psychological disorder. It comes in many forms, but they all have an impact on daily life. As a sufferer of depression, I can say that depression effects performance in so many areas. But it especially affects memory. Short term and explicit memory are highly affected adversely due to this psychological problem. Short term memory is memory retrieved only for short term. It can be encoded and stored for long term, but that would no longer be short term memory. Explicit memory is memory that is retrieved through awareness. You are explicitly looking for this memory to retrieve. When these forms of memory are affected, you cannot function the way you normally would. I personally have seen my grades go from dean’s list almost every semester to nearly failing quite a few classes. It’s sneaky, painful, and can take so many opportunities away from you. But it doesn’t have to.

There is hope. There are things that you can do to improve your memory, perception, and overall performance in school and life. While seeing a therapist, surrounding yourself with good people that you enjoy, getting medical help from a Doctor, and distracting yourself can be good strategies; there is also another strategy that can help reverse some of the damaging effects of depression.

Image result for flow theory

A theorist named Mihály Csíkszentmihályi developed the theory of flow. A good example of flow is the experience of being completely (and enjoyably) lost in something that you do. It can be a hobby like playing the piano, performing needle work, coloring, drawing, whatever it may be that puts you in that mindless, emotionless, enjoyable state. Sometimes it’s just better to have no emotion at all and have a break from all of those intrusive thoughts. So I challenge you to take time out of your busy day cramming for school and trying to memorize for that test. Instead, do at least one hour of an activity of your choice that induces flow. The research supports it, so give it a try!

Image result for playing piano

Sources:

Flow theory: https://psycnet.apa.org/fulltext/1995-21418-001.html

Depression and memory: Burt, D. B., Zembar, M. J., & Niederehe, G. (1995). Depression and memory impairment: A meta-analysis of the association, its pattern, and specificity. Psychological Bulletin, 117(2), 285-305. doi:10.1037/0033-2909.117.2.285

Flow picture: https://sites.google.com/site/strategiesforlackofmotivation/flow-theory-by-mihaly-csikszentmihalyi

Piano picture: https://bestdigitalpianoguides.com/importance-of-learning-musical-theory-with-playing-piano/

Feeling Down? Head to the Gym!

brain-on-exerciseWouldn’t it be nice if there was a guaranteed method to alleviate depression, improve memory, de-stress, focus, and stick to your goals? It sounds like a cognitive miracle, doesn’t it? Research has shown that exercise can do just that. This article in Women’s Health Magazine lists these five outcomes as the direct result of exercise. The article claims that increased exercise results in increased blood flow to the brain; this apparently helps cognition, memory, and stress levels. The article cites several medical and psychological studies to support its assertions, which is certainly pretty convincing.

First, the article asserts that exercise alleviates depression. Besides the experiment cited in the article, I found research, including the following study, that supports this assertion. The study states that changes in baseline physical activity levels were associated with changes in mental health. The relationship was strong in the between person conditions, but not as strong in the within person conditions. This likely indicates that depression and mental health are not solely dependent on activity levels, but are more holistically affected. However, the relationship did exist in both conditions.

The article next contends that exercise can help us de-stress. The above study on “mental health” included anxiety as well as depression. The study found that changes in exercise levels certainly related to changes in anxiety. Another study  found similar results: those who participated in Qigong exercise reported significantly lower levels of anxiety after a session of exercise.

The article also states that memory is improved by engaging in exercise. Many studies have shown this to be true of both rats and humans; in particular, a study of rats round that exercise facilitated memory acquisition, memory retention, and reversal learning. All three of these demonstrations of memory were improved after rats exercised regularly.

The last claim in the article is that exercise helps with attentional focus and sticking to goals, because exercise is often unpleasant and laborious and requires significant commitment, focus, and organization in order to go through with it successfully. This was a much more difficult assertion to validate with research. It assumes several steps of relation — first, that those who exercise do so with successful focus and perseverance. Second, it assumes that they are then able and willing to apply those skills to other situations, outside of their exercise habits. If both of these premises are true, then it might follow that the individuals who learn how to focus and persevere due to exercise then tend to demonstrate these abilities in other aspects of their lives. If that is the case, it seems inaccurate to me to attribute these outcomes directly to the exercise, but rather to simple learning.

Overall, I think the article that I found, though found a more of a mainstream popular culture magazine, was fairly accurate and well-researched in its claims regarding the cognitive benefits of exercise. The article was rather brief in its descriptions of the studies involved and the potential outcomes, but linked out to other articles providing further information on each claim, which I thought was very helpful.

I find this topic fascinating — I always feel like a better version of myself when I’ve been exercising regularly. My mood and overall sharpness seem higher. I find myself wondering if there are other benefits to exercising. Other studies have found that exercise may improve our ability to think creatively.  Do any of you find this to be true for you? What other cognitive benefits do you see in your life when you exercise regularly?