Unfortunately, depression is a common mental disorder. According to the World Health Organization, as of 2021, approximately 5% of adults suffer from depression. It is a leading cause of disability, globally affecting about 280 million people. No one is immune! It strikes people of all ages, all nationalities, ethnic groups, the rich and the poor, and everyone in between.
There are several types of depression, although most people have only heard of situational depression, clinical depression, and Major Depressive Disorder. Depression cannot be classified as a single disease. It is a disorder of different degrees, multiple symptoms, and is very different from fluctuations in mood. When depression is recurrent, whether with moderate or severe intensity, it can become a very serious health condition.
Basically, it takes the joy out of life and interferes with daily functioning. There is an overwhelming feeling of hopelessness, struggles with worry, anxiety, low energy, difficulty focusing, and problems connecting with others. Even worse, it can lead to suicide, which is the 4th “leading cause of death in 15-29 year-olds”. Depression can also worsen other underlying medical conditions (co-morbidities) and result in a lower quality of life.
Treatment depends on the severity and number of depressive episodes over time. Depression treatment may include behavioral activation, cognitive behavioral therapy, interpersonal psychotherapy, and/or antidepressant medication. Antidepressant medication is not usually the “first line of treatment” for mild depression.Behavioral therapy may be individual and/or group. Unfortunately, individuals who suffer from depression often find that treatments are not always cost effective, accessible and/or feasible.
Exercise is frequently recommended in order to reduce depressive symptoms, but not all forms of exercise are appropriate or feasible for older adults. Tai Chi is often recommended to improve balance and mobility, as well as to prevent falls. Fortunately, Tai Chi has been shown to reduce depressive symptoms.
Most people understand that Tai Chi improves physical health and flexibility. One hypothesis is that it’s the meditative aspect that improves the mental and emotional state. It has become more apparent that Tai Chi and/or Qigong can improve our mood, as well as decrease depression and anxiety. Regular practice can even help “rewire the brain” in response to certain experiences. These new connections strengthen our emotional stability, meaning our brains are better able to cope with the daily stresses we face and help us feel more in control during difficult times or situations. In fact, research shows that those who meditate are better able to redirect negative and harmful thoughts altogether.
According to Taoist Tai Chi®, the “moving meditation” is what affects our nervous system and brain. Tai Chi clears the monkey mind, decreases anxiety, and calms the practitioner.
Recent Research
A June 2021 article in European Society of Cardiology, stated that approximately 1/3 of stroke survivors experienced depression. Unfortunately, this depression was linked with increased mortality rates and greater disability. It is not uncommon to use mind-body “interventions” to decrease the symptoms of depression in stroke survivors. According to study author Dr. Ruth Taylor-Piliae of the University of Arizona, Tucson, “Tai Chi practice allows the individual to quiet the mind by dwelling in the present and setting aside unnecessary negative emotions, such as depression.” Tai Chi participants showed a decrease in depression, anxiety, and stress. However, like many studies using Tai Chi, the sample size was small!
A February meta-analysis appearing in Complementary Therapies in Clinical Practice, February 2022 indicated that Tai Chi positively affected both anxiety and depression for patients dealing with cancer, stroke, and heart failure.
A pilot, retrospective study was undertaken and published in July 2022 in Integrative Medicine Reports. Researchers noted that the study subjects enjoyed significant reductions in depression, anxiety, and insomnia. The Psychiatric Outpatients in this 13 week trial of Tai Chi/Qigong intervention reported enjoying the intervention and exercises, along with very little difficulty practicing at home.
As we have heard repeatedly, there is a need for use of “strong methodologically designed RCTs” and better sample sizes. Nevertheless, Tai Chi and/or Qigong have been shown to decrease depression and anxiety! Most research and anecdotal evidence supports this.
In fact, psychologists are often encouraged to incorporate Tai Chi into their clinical practice because “Tai Chi can help reduce stress and anxiety, alleviate depression”. Unfortunately, a short seminar is NOT going to turn your psychologist into a qualified Tai Chi practitioner! It’s not a quick fix.
I have said many times (and I’m sure if you are a regular subscriber to my blog, you are tired of hearing), that benefits derived from the practice of Tai Chi and/or Qigong can only be maintained when they are done on a regular basis.
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