For people who are looking for alternatives to medications or for those who are looking to integrate physical and emotional health therapies, exercise may be something to seriously consider.
It’s often encouraging for people with BPD and their families to know that there’s lots of evidence to suggest that exercise can make a positive difference in their moods. In fact, there’s research to show that those suffering from attention-deficit disorder (ADD or ADHD), impulsive behaviors, sleep problems, memory issues, depression, post-traumatic stress disorder (PTSD), and anxiety can all potentially benefit from regular exercise.
The Benefits of Exercise in Treating BPD
As a DBT therapist, I’m always interested in finding different ways to help my clients feel better faster.
Recently I came across an article about exercise as a treatment for attention deficit hyperactivity disorder (ADHD) and the authors concluded that exercise may also be beneficial for individuals with a diagnosis of borderline personality disorder—a research area that received very little attention.
But there are many reasons why exercise might be helpful for people who have been diagnosed with BPD.
We know from research published in 2019 that excessive screen time may put people at a “significantly higher risk of depression.” Another article from 2018 showed that sedentary teens may be vulnerable to an increased risk of depression. If too many hours of gaming, watching Netflix, or using apps like Instagram or Facebook may be contributing to depression we can imagine that getting outside and engaging in exercise might help reduce depressive symptoms—without the side-effects or potential long-term consequences of antidepressant medications.
It’s important to note that teens who are more sedentary are also at a greater risk for feeling lonely. Unfortunately, we know that feelings of loneliness may increase suicide risk. This evidence is another excellent reason to think about the positive benefits of group sports or exercise classes where people have an opportunity to connect socially with others and potentially create friendships.
An evidence-based approach to the treatment depression called behavioral activation can be very helpful when combined with exercise. The authors of this particular research concluded that, “Participants who engaged in more exercise also evidenced greater and faster declines in depression.” You can read more about behavioral activation by checking out this book on the science of behavioral activation by Christopher R. Martell, Sona Dimidjian, and Ruth Herman-Dunn.
We also know that exercise may help reduce the symptoms of depression very quickly. One study published in 2016 concluded that, “Exercise reduced depressed mood 10 and 30 minutes following exercise.” For people who want to manage daily depressive symptoms, we can think about the benefits of a few minutes of exercise twice daily. A quick walk in the morning and then again around noon may help people to manage their energy and remain productive during a major depressive episode.
Finally, we know that regular exercise can help to prevent future depressive episodes. The authors of this 2018 study wrote that, “Relatively modest changes in population levels of exercise may have important public mental health benefits and prevent a substantial number of new cases of depression.”
The Cons of Exercise in Treating BPD
There are also potential obstacles in using exercise to help treat borderline personality disorder.
It’s important to acknowledge that asking someone to exercise during a major depressive episode is like asking them to ride a unicycle uphill in the rain. It’s much easier to stay in bed, binge watch The Office (again), or ruminate about how this feeling may last forever. Even when the pros outweigh the cons, exercise may be emotionally and physically exhausting—especially in the beginning.
It may be also true that sedentary individuals should be cautious in starting any exercise program. When in doubt, I encourage my clients to make an appointment with their doctor or nurse practitioner before undertaking any intense training goals. No one needs to go from zero to CrossFit in one week or even one month. Because stress fractures are not a part of a life worth living, incremental and moderate progress is a reason to celebrate.
Recovery from BPD
The people I work with who have the best prognosis are individuals who prioritize their emotional and physical health. They exercise, pay attention to diet, put themselves to bed at a reasonable time each night, avoid drugs and alcohol, and think about preventative care. Moreover, they recognize the deep connection of body and mind. How we care for our physical health really does affect our emotional well-being.
If you are someone looking for treatment options for BPD or alternatives to traditional treatment, regular exercise may be something to seriously consider.
Today you can ask yourself:
• Is there a small change I can make today to help myself feel better?
and
• Do I need to ask for help in making this change?
Asking for help is one of the bravest things you can do. If you are looking for a DBT therapist, this directory may be a smart place to start.
Want more? Check out these resources about BPD and DBT: