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EXERCISE FOR MOOD AND ANXIETY

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EXERCISE FOR MOOD AND ANXIETYProven Strategies for Overcoming Deression an! En"ancing #e$$&'eing

Mic"ae$ #( Otto) P"(D(

AND

*aser A( *( Smits) P"(D(

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O+for! ,niversit- Press) Inc() ./$is"es 0or1s t"at f.rt"er O+for! ,niversit-2s o/3ective of

e+ce$$ence in researc") sc"o$ars"i) an! e!.cation(

O+for! Ne0 Yor1

A.c1$an! Cae To0n Dar es Sa$aam 4ong 5ong 5arac"i

5.a$a 6.m.r Ma!ri! Me$/o.rne Me+ico Cit- Nairo/iNe0 De$"i S"ang"ai Taiei Toronto

#it" offices in

Argentina A.stria 'ra7i$ C"i$e C7ec" Re./$ic France 8reece

8.atema$a 4.ngar- Ita$- *aan Po$an! Port.ga$ Singaore

So.t" 5orea S0it7er$an! T"ai$an! T.r1e- ,1raine 9ietnam

Co-rig"t : ;

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M#OB To #"itne-) for "er e+traor!inar- $ove an! 0armt"

*A*SB To *i$$ an! Ste$$a) for t"eir $ove an! s.ort

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AC5NO#6ED8MENTS#e o0e gratit.!e to man- eo$e 0"o "ave "e$e! .s com$ete t"is ro3ect( First among t"ese

are internationa$ teams of researc"ers 0"o "ave !oc.mente! t"e moo!&en"ancing effects of

e+ercise in o.$ation&/ase! st.!ies) e+erimenta$ investigations) c$inica$ st.!ies) meta&ana$-tic

comarisons) an! revie0 artic$es( #e 0o.$! a$so $i1e to t"an1 o.r co$$a/orators on o.r o0n

investigations in t"is area( In artic.$ar) o.r co$$a/orators on researc" an! revie0 artic$esinc$.!e! Evi 'e"ar) Tim C".rc") 6-nette Craft) 6in!se- !e'oer) Danie$ 8a$er) Dina 8or!on)

Trac- 8reer) Pame$a 4an!e$sman) 'ri!get 4earon) 5ristin *.$ian) 5ate Mc4.g") 4eat"er M.rra-)

Mar1 Po0ers) 5at"erine Presne$$) 8eorgia Stat"oo.$o.) Can!-ce Tart) Ma!".1ar Trive!i) Angie

,tsc"ig) an! Mic"ae$ Lvo$ens1-( A$$ of t"ese in!ivi!.a$s "e$e! e+an! 0"at is 1no0n a/o.t t"e

/enefits of e+ercise for moo! an! an+iet- !isor!ers( #e 0o.$! a$so $i1e to t"an1 *aime

To.ssaint) Mic"e$$e Cao77o$i) Mic"e$$e Davis) an! Samant"a Mos"ier for t"eir "e$ 0it" !rafts

of t"is ro3ect( Fina$$-) 0e 0ant to t"an1 Sara" 4arrington) o.r e!itor at O,P) for "er

ent".siasm for t"is /oo1 an! "er e+ert "e$ .s"ering it t"ro.g" t"e ./$ication rocess(

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CONTENTS=( A/o.t T"is 'oo1

;( E+ercise #or1s for Yo.r Moo!

H( #"- E+ercise Programs Fai$

( T"e Forest 'efore t"e TreesB T"e Tr.t" A/o.t Motivation

K( Directing Yo.r T"o.g"ts for E+ercise S.ccess( P$anning Yo.r E+ercise Ro.tine

( T"e E+ercise Prescrition

@( En3o-ing Yo.rse$f D.ring E+ercise

?( Re0ar!ing Yo.rse$f After E+ercise

=

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EXERCISE FOR MOOD AND ANXIETY

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rea!ers 0o.$! "ave a f.$$ .n!erstan!ing of e+ercise itfa$$s an! so$.tions /efore initiating an

e+ercise rogram(

C"ater @ foc.ses cr.cia$ attention on t"e fee$of e+ercise) an! on t"ose t"ings t"at "e$

in!ivi!.a$s get t"e most o.t of an e+ercise session an! t"e moo! re0ar!s it /rings( T"e c"ater

a!!resses 0"at -o. s"o.$! t"in1 a/o.t !.ring e+ercise) an! "o0 -o. s"o.$! !irect -o.r

attention /et0een t"e $easant an! .n$easant asects of "-sica$ e+ertion( #e intro!.ce a

min!f.$ness aroac" to e+ercise) 0it" t"e .se of min!f.$ness to romote 0e$$&/eing !.ringe+ercise) as 0e$$ as t"e .se of e+ercise to romote f.rt"er min!f.$ness(

C"ater ? t"en revie0s some !o2s an! !on2ts of t"e ost&e+ercise ro.tine( 4o0 s"o.$! -o.

t"in1 a/o.t -o.r e+ercise e+eriences after0ar! 4o0 can -o. /e vigi$ant to /a! "a/its) s.c"

as comensator- eating an! inactivit- T"is c"ater revie0s secific ro/$em /e"aviors an!

resents a "i$oso"- for c"ange more genera$$-( Rea!ers are enco.rage! to a!ot a ractice

ofec"oing /ac1for t"emse$ves t"e en3o-a/$e an! ac"ieving arts of t"eir !a-( A$t"o.g"

ec"oing is intro!.ce! as a s1i$$ for maintaining motivation for e+ercise) it is a$so enco.rage! as

a /roa!er strateg- for en"ancing 0e$$&/eing in $ife(

C"ater =< foc.ses on t"e maintenance of an e+ercise "a/it( 'ore!om) socia$ s.ort) an!

seasona$ c"anges get attention) a$ong 0it" ractica$ information on motivationa$ iss.es t"atemerge over time( #e a$so !isc.ss t"e ro$e of fami$- in e+ercise an! t"e initiation of e+ercise

interest in c"i$!ren( C"ater == t"en revie0s 0"at 0as $earne! as art of a!oting an active

e+ercise ro.tine) an! t"e .se of an e+ercise ro.tine to $everage a!!itiona$ "ea$t" "a/its( #e

e+$ain t"e concet of "ea$t" contagion an! !isc.ss t"e imortance of conte+t in creating an!

maintaining c"ange an! 0e$$&/eing(

T"ro.g"o.t t"e /oo1) 0e rovi!e 0or1s"eets an! $earning ai!s for secific g.i!ance( A$so) case

e+am$es are resente!) a$ong 0it" t"e a.t"ors2 o0n e+eriences 0it" t"e tria$s an!

tri/.$ations of e+ercise motivation( In a!!ition) to s"o0 t"at motivationa$ c"a$$enges e+ist at

ever- $eve$ of at"$etic erformance) 0e rovi!e commentaries from O$-mic at"$etes on some

of t"eir o0n motivationa$ c"a$$enges an! so$.tions to !eve$oing a reg.$ar e+ercise "a/it( Anaen!i+ a$so offers a!!itiona$ information) 0e/ reso.rces) an! 0or1s"eets to ai! -o.r

e+ercise an! moo! management goa$s(

Regar!$ess of 0"et"er -o. are ne0 to e+ercise or are ret.rning to e+ercise after a erio! of

inactivit-) t"is /oo1 0i$$ rovi!e -o. 0it" g.i!ance on "o0 to aroac" e+ercise to /enefit -o.r

moo!( O.r foc.sJan! 0"at ma1es o.r e+ercise rescrition .ni.eJis not on fee$ing goo! at

some oint in t"e f.t.re) /.t in $earning "o0 to fee$ goo! no0( An! 3.st "o0 o0erf.$ are

t"ese moo! effects T"e ne+t c"ater rovi!es t"e ans0er(

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;

EXERCISE #OR5S FOR YO,R MOODT"e moo! /enefits of e+ercise are s.orte! /- stri1ing scientific evi!ence( E+ercise can /e as

o0erf.$ as anti!eressant me!ications in treating !eression) an!) more /roa!$-) reg.$ar

e+ercise is $in1e! 0it" !ecrease! an+iet-) stress) an! "osti$it-(

T4E SCIENCE OF EXERCISE AND MOOD6et2s start 0it" fee$ing goo!) an! t"e evi!ence for t"e moo! effects of e+ercise( To get /enefits

from t"is /oo1) -o. !on2t "ave to 1no0 t"is information) /.t it !oes "e$ to 1no0 3.st "o0

o0erf.$ an! re$ia/$e moo! are t"e moo! /enefits from e+ercise( T"is 1no0$e!ge can rovi!e

-o. 0it" e+tra motivation for giving an e+ercise rogram a ne0 tr-Jnot for -o.r "ea$t") /.t for

"o0 goo! it can ma1e -o. fee$(

Part of t"e evi!ence for t"e moo! /enefits of e+ercise comes from $arge&sca$e st.!ies of "ea$t"

con!.cte! internationa$$-( For e+am$e) a st.!- of KK)

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T"ere are $ots of !ifferent an+iet- !isor!ers) /.t t"e- "ave in common fee$ings of 0orr-)

avoi!ance) an! an+io.s aro.sa$fee$ing 1e-e! .) on e!ge) tense) an! !istracte!G( T"ese

vario.s an+iet- !isor!ers are !ifferentiate! /- /ot" t"e foc.s of an+iet- an! 0"at is !one to tr-

to avoi! an+iet-( For e+am$e) anic !isor!er is !efine! /- rec.rrent anic attac1sJs.!!en

fee$ings of over0"e$ming an+iet- t"at come o.t of t"e /$.e an! are c"aracteri7e! /- a r.s" of

"-sica$ s-mtoms s.c" as /reat"$essness) !i77iness) o.n!ing "eart) an! n.m/ness an!

ting$ing sensations( T"e foc.s of t"e an+iet- in anic !isor!er is on t"ese s-mtoms) 0it" fearsof $osing contro$) !-ing) or /ecoming em/arrasse! !.e to t"e s-mtoms( Peo$e 0it" anic

!isor!er tr- to avoi! sit.ations in 0"ic" escae or coing 0o.$! /e !iffic.$t) s"o.$! a anic

attac1 occ.r( In contrast) in socia$ an+iet- !isor!er) t"e core fear is of negative eva$.ation from

ot"ers( T"is fear $ea!s to mar1e! !iffic.$t- in socia$ interactions) artic.$ar$- 0it" a.t"orit-

fig.res( Ot"er an+iet- !isor!ers are !efine! more /- 0"at is !one in resonse to an+io.s

concerns) s.c" as t"e reetitive com.$sions t"at !efine o/sessive com.$sive !isor!er) or t"e

!ai$- 0orr- t"at !efines genera$i7e! an+iet- !isor!er(

As is t"e case 0it" ma3or !eressive !isor!er) an+iet- !isor!ers are common) affecting more

t"an = in ;@(@G a!.$ts in t"eir $ifetimes)? an! t"e- ten! to /e esecia$$- $ong&$asting 0"en

eo$e !o not receive treatment(=< Panic attac1s an! an+iet- !isor!ers are t0o to t"ree times"ig"er among "-sica$$- inactive a!.$ts 0"en comare! to t"ose 0"o !o engage in reg.$ar

e+ercise(

EXERCISE AND STRESSA n.m/er of ossi/$e acco.nts e+$ain 0"- e+ercise mig"t re!.ce a erson2s v.$nera/i$it- to

!eression an! an+iet-( First) it aears t"at e+ercise 0"is -o.r /o!- into /etter s"ae to

"an!$e stressors( E+ercise in itse$f is a stressorJit re.ires effort) an! it forces t"e /o!- to

a!at to t"e !eman!s $ace! on it(== T"is sort of reg.$ar) $anne! stress ma- "e$ -o.r /o!- /e

/etter at "an!$ing stress more genera$$-( Yo.r /o!- is to.g"ene! . /- e+ercise( In st.!ies) t"is

is meas.re! /- $ess "-sio$ogica$ "eart rate) /$oo! ress.reG an! s-c"o$ogica$ moo! an!

an+iet- s-mtomsG reactions to a stressor in in!ivi!.a$s 0"o "ave e+ercise!(

A nice e+am$e of t"is effect 0as rovi!e! /- a st.!- of firefig"ters( In t"is st.!-) researc"ers

as1e! a gro. of firefig"ters to ta1e art in a sim.$ate! fire !ri$$ t"e stressor tas1G 0"i$e

meas.ring t"eir "eart rates an! /$oo! ress.re) as 0e$$ as t"eir $eve$s of an+iet- an! negative

moo!( After t"is initia$ meas.rement) t"e researc"ers assigne! "a$f of t"e gro. to a =&0ee1

e+ercise rogram .sing a ro0ing mac"ineG an! as1e! t"e ot"er "a$f of t"e gro. to maintain

t"eir norma$ "-sica$ activit- ro.tine( At t"e en! of t"e = 0ee1s) a$$ firefig"ters com$ete! t"e

stressor tas1 a secon! time( Even t"o.g" t"e t0o gro.s !i! not !iffer in terms of t"eir

"-sio$ogica$ an! emotiona$ resonses !.ring t"e fire&!ri$$ tas1 /efore t"e e+ercise

intervention) t"e- s"o0e! c$ear !ifferences after0ar!( T"ose 0"o 0ent t"ro.g" t"e e+ercise

rogram "a! $o0er "eart rates an! /$oo! ress.re) as 0e$$ as $o0er an+iet- an! negative moo!reactions(=;

T"e ro$e of e+ercise in "e$ing eo$e a!at to stress is artic.$ar$- imortant given t"at stress

$a-s a 1e- ro$e in /ot" t"e !eve$oment an! t"e contin.ation of !eression an! an+iet-

!isor!ers(=H Peo$e s.ffering from !eression are ;(K times more $i1e$- to "ave e+erience!

stressf.$ $ife events) s.c" as t"e $oss of a $ove! one) marita$ searation) or me!ica$ i$$nessQ

in!ee!) fo.r o.t of five eiso!es of ma3or !eression are rece!e! /- a stressf.$ $ife event( =

E+ercise aears to "e$ /.ffer t"ese negative $ife events(

EXERCISE AND NE,ROTRANSMITTERSA secon! ans0er to t"e .estion of "o0 e+ercise re!.ces v.$nera/i$it- to an+iet- an!

!eression "as to !o 0it" ne.rotransmitters( Ne.rotransmitters are c"emica$s resonsi/$e for

comm.nication /et0een /rain ce$$s( One o.$ar t"eor- is t"at re!.ce! $eve$s of

ne.rotransmitters) s.c" as serotonin) $a- a ro$e in ca.sing or maintaining !eressive an!

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0i$$ ta$1 more a/o.t "eart rates in C"ater G( #"en an+iet- sensitivit- 0as meas.re! again

after t"e intervention) it 0as c$ear t"at t"is !ifference in "eart /eats er min.te !.ring e+ercise

ma!e a meaningf.$ !ifference in terms of re!.cing an+iet- sensitivit-( T"e /est o.tcomes 0ere

o/serve! in t"e gro. t"at 0or1e! "ar!er on t"e trea!mi$$( One interesting o/servation 0as

t"at t"e !egree to 0"ic" an+iet- sensitivit- c"ange! after on$- ; 0ee1s or 3.st si+ ;

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Scott "as trie! anti!eressants( 4e "as /een on severa$ over t"e ast fe0 -ears) an! "as

recent$- fo.n! one t"at aears to "ave some ositive effects( A$t"o.g" noticing some

imrovements) "e fee$s $i1e "e "as a 0a- to go( A$so tro./$esome to "im is t"e 0eig"t gain t"at

"e "as e+erience! 0it" me!ication t"era-( Scott an! "is s-c"iatrist agree! t"at e+ercise

ma- /e a nice a!!ition to "is treatment regimen(

Sara" "as never /een to t"era-) !esite fee$ing !eresse! for more t"an a -ear( S"e sa-s t"at

s"e "as /een fig"ting fee$ings of s"-ness an! s"ame for some time( S"e "as /een tr-ing to get"erse$f motivate! to go to t"era-) /.t "er s"-ness gets t"e /est of "er( S"e sa-s) it is 3.st

easier to sta- "ome) an! "oe m- moo! 0i$$ get /etter( For Sara") an e+ercise intervention

co.$! /e t"e erfect fit /eca.se s"e co.$! sta- "ome /.t sti$$ /e !oing somet"ing to "e$ "er

!eression( S"e starte! r.nning on a "ome trea!mi$$( After r.nning) s"e fe$t more activate!)

an! more at eace 0it" "erse$f( As s"e e+ercise! across 0ee1s) s"e fe$t more fitB I "ave /een

0anting to $ose 0eig"t( I !on2t 1no0 if I "ave -et) /.t I fee$ fitter( I fee$ /etter a/o.t m- /o!-)

an! m- moo! rea$$- is !ifferent( Sara" 0as not tr-ing to get a$$ t"e 0a- to 0e$$ 0it" "er

e+ercise) /.t s"e reorts t"at s"e starte! fee$ing /etter a/o.t "erse$f an! 0as m.c" $ess

!eresse!( S"e fe$t /etter eno.g" t"at s"e !eci!e! s"e !i! "ave t"e energ- to see1 t"era-)

an! s"e set . "er first aointment(

#4AT EXERCISE DOES NOT TREATE+ercise offers some terrific moo! /enefits) an! it 0i$$ 0or1 even /etter if -o. .se ot"er

reso.rces avai$a/$e to -o.( '.t at ever- oint) -o. m.st /a$ance 0"at -o.r /o!- nee!s an! t"e

ro$e of e+ercise in managing -o.r moo! 0it" ot"er reso.rces t"at can "e$ -o.( E+ercise can /e

com/ine! 0it" eit"er me!ication or ta$1ing t"era- treatments( In!ee!) 0it" "-sica$ action)

e+ercise can /a$ance t"e foc.s of s-c"ot"era-) 0"ic" is more on ta$1ing) .n!erstan!ing)

fee$ing) an! $anning( 6i1e0ise) e+ercise can /e t"e active form of treatment for t"ose 0"o

"ave starte! anti!eressant or antian+iet- me!ications( If) for an- reason) -o. !on2t ac"ieve

t"e res.$ts -o. !esire 0it" t"is rogram) 0e recommen! t"at -o. cons.$t a .a$ifie! "ea$t"

rofessiona$ information on a!!itiona$ treatments for moo! an! an+iet- !isor!ers can /e

fo.n! in t"e Aen!i+G( 6i1e0ise) e+ercise s"o.$! not /e s./stit.te! for ot"er ro/$em&so$ving

efforts) s.c" as $earning "o0 to /etter manage stressors in -o.r $ife( T"is is esecia$$- tr.e if -o.

fin! t"at -o.r s-mtoms are 0orsening) or if -o. start e+eriencing s.ici!a$ t"o.g"ts( S.ici!a$

t"o.g"ts are a s-mtom of !eression) an! it is imortant t"at -o. treat s.c" t"o.g"ts as a

s-mtom re.iring imme!iate treatment( A$so) t"ro.g"o.t t"is /oo1) 0e stress t"e va$.e of

mo!eration an! variation( As 0e oint o.t in C"ater =

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H

#4Y EXERCISE PRO8RAMS FAI6#e 1no0 t"at most e+ercise intentions fai$ most a!.$ts( Yo. ro/a/$- 1no0 t"is as 0e$$(

Regar!$ess of 0"et"er -o. are a former mem/er of a g-m) -o. once too1 Pi$ates) or -o. .se!

to itc" for an intram.ra$ soft/a$$ team 0a- /ac1 0"en) c"ances are goo! t"at -o. 1no0 "o0

eas- it is to $et e+ercise rograms s$i a0a-(

A$t"o.g" most rograms of e+ercise as1 eo$e to 0or1 o.t for some f.t.re fitness goa$) o.r

rogram is !ifferent( #e sim$- 0ant -o. to "ave an active $ifest-$e no0/eca.se it can ma1e

-o. fee$ goo! no0( T"is is a !ramatic c"ange from 0"at eo$e t-ica$$- see1 from

e+erciseJf.t.re fitness) esecia$$- 0it" regar! to 0eig"t $oss( 4aving to 0or1 no0 for a !istant

f.t.re goa$ ma1es it "ar! to sta- 0it" e+erciseJ0e$$) t"at an! t"e /.s- $ives 0e a$$ $ea!( T"is

c"ater is !evote! to ma1ing sense of ast e+ercise fai$.res as -o. /egin to $an for e+ercise

s.ccess in t"e no0(

8OOD INTENTIONS 9ERS,S 4EA6T4Y C4OICES

4ea$t" /e"aviorsJt"ings $i1e smo1ing) s$ee) an! !ietJs"are in common a o0erf.$ imact on"ea$t" /- inf$.encing o/esit-) car!iovasc.$ar !isease) an! most nota/$- $ongevit-(= ,n$i1e ot"er

ris1 factors $i1e age) gen!er) or fami$- "istor-) "ea$t" /e"aviors are mo!ifia/$e -o. can

c"ange t"emG) an! t"erefore t"e- rovi!e a c$ear target for reventing certain !iseases) /ot"

on a ./$ic an! ersona$ sca$e(; #e a$$ 1no0 smo1ing is /a! for .s) t"at 0e s"o.$! eat more

sa$a!s an! fe0er c"eese/.rgers) an! so on( '.t !esite t"is 1no0$e!ge) most eo$e fin! it

ver- !iffic.$t to c"ange t"eir "a/its) inc$.!ing t"e amo.nt of "-sica$ e+ercise t"e- get) over t"e

$ong term) no matter "o0 often t"e-2re to$! to get . an! get moving(

To i$$.strate t"is) 0e "ave rerinte! "ere a fig.re from t"e ,nite! States Centers for Disease

Contro$ an! Prevention(H T"is fig.re s"o0s t"at) !esite t"e r.nning cra7e) !ancercise cra7e)

-oga cra7e) an! car!io/o+ing cra7e) t"e ercentage of Americans 0"o are se!entar- "asremaine! ama7ing$- sta/$e over t"e ast !eca!e( Notice 0"at is /eing gra"e! "ereJt"is is t"e

rate of American a!.$ts 0"o "ave no reg.$ar $eis.re time "-sica$ activit-( NoneU An! t"e rate

is sta/$e in t"e range of one&.arter to one&t"ir! of a!.$ts(

Fig.re H(=( ;

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firm$- roote! in ".man nat.re( So) $et2s ta1e a $oo1 at 0"at 0e 1no0 a/o.t ".man nat.re

0"en it comes to t"in1ing a/o.t c"ange) esecia$$- 0"en t"in1ing a/o.t ma1ing a c"ange t"at

is goo! for -o.( A$$o0 .s to intro!.ce t"ree 1e- s-c"o$ogica$ rocessesB foca$ism) fantas-

effects) an! !e$a- !isco.nting( 4ere 0e go(

Foca$ism

Foca$ism refers to errors in $anning t"at occ.r /eca.se a target tas1 is not consi!ere! re$ative

to ot"er $ife !eman!s an! intr.sions( T"in1 /ac1 to getting -o.r 0ee1en! "ome0or1 !one0"en in sc"oo$( On Fri!a- afternoon) it 0as eas- to imagine !oing -o.r "ome0or1 $ater in t"e

0ee1en! $et2s sa- S.n!a- nig"tG /eca.se -o. forgot a$$ a/o.t t"e ot"er !eman!s an!

!istractions of S.n!a- nig"t( An!) -o. ro/a/$- ignore! some of t"e ro/$ems 0it" 0aiting

.nti$ S.n!a- nig"t to !o -o.r "ome0or1) $i1e "aving access to t"e necessar- reference

materia$s for a reort( It 3.st seeme! $i1e a reasona/$e $an to 0ait( T"en) 0"amU #"en S.n!a-

nig"t ro$$e! aro.n!) it t.rne! o.t t"at getting to t"e "ome0or1 0as as "ar! or "ar!er t"an at

an- ot"er time since Fri!a- afternoon(

T"is foca$ism can "ave a o0erf.$ effect on a$$ sorts of $anning) esecia$$- 0"en t"e $anning is

for events in t"e more !istant f.t.re( '- 0a- of e+am$e) -o.r a.t"ors ro.tine$- s.ffer from

foca$ism aro.n! t"e aca!emic assignments 0e ta1e on( #e are fre.ent$- as1e! to 0ritec"aters for ot"er eo$e2s /oo1s( #riting t"ese c"aters is "ar!) an! it ta1es time( #e 1no0

t"is) an! 0e often start o.t 0it" a ref.sa$) c$aiming t"at 0e are a$rea!- /e"in! on c.rrent 0or1

!eman!s( '.t 0e are rare$- s.ccessf.$ in t"is ref.sa$( #e get foo$e!) again an! again) /- /eing

to$!) No 0orries) t"e c"ater 0i$$ not /e !.e .nti$ t"is time ne+t -earU #"en 0e imagine

0or1ing on t"e c"ater mont"s from no0) 0e see not"ing /.t 0i!e&oen 0riting time( #e te$$

o.rse$ves it 0i$$ /e eas- to !o t"e c"ater t"en( S.re$-) ne+t -ear 0on2t /e as /.s- as t"is -earU

'.t it is as /.s-( T"e c"ater "as to /e fit into an overf.$$ sc"e!.$e) 3.st as 0e s"o.$! "ave

anticiate!( #e 0ere too foca$ in o.r vie0 of t"e f.t.re(

In t"e same 0a-) f.t.re "ea$t"- c"anges $oo1 $i1e t"e- 0i$$ /e rea$$- eas-( In contrast to ma1ing

c"anges no0) in t"e f.t.re it 0i$$ /e eas- to .it smo1ing) e+ercise reg.$ar$-) an! ta1e t"ose-oga c$asses( Rig"t F.t.re time a$0a-s $oo1s 0i!e oenQ in rea$it-) it is as /.s- an! !eman!ing

as t"e resent(

Fantas- Effects

P.tting off a "ea$t" /e"avior $i1e e+ercise is a$so ma!e easier /- fantasies a/o.t t"e /enefits(

T"is is 1no0n as a fantas- effect( T"at is) fantasi7ing a/o.t t"e /enefits of e+ercise -o. 1no0)

t"ings $i1e) I rea$$- 0i$$ get in goo! s"ae( It 0i$$ /e easier to !o t"ings) I 0i$$ $oo1 /etter in m-

c$ot"es) I 0on2t "ave t"e "ea$t" ro/$ems m- /rot"er&in&$a0 "as) an! m- a/s 0i$$ $oo1 $i1e 'ra!

Pitt2s in Tro-G can re!.ce t"e motivation for e+ercise( It is as if t"e fantas- is satisf-ing eno.g"

in its o0n rig"t) so o.r inc$ination to act.a$$- !o t"e 0or1is re!.ce!( In contrast) acc.rate

$anning a/o.t t"e stes nee!e! to reac" goo! "ea$t" is $in1e! to fo$$o0ing t"ro.g" 0it"activities(

4ere is an e+am$e( Researc"ers as1e! gra!.ate st.!ents a/o.t t"eir ositive an! negative

t"o.g"ts on o/taining an aroriate 3o/ after gra!.ation( 6i1e0ise) t"e researc"ers as1e! a

!ifferent set of co$$ege st.!ents to fantasi7e a/o.t interactions 0it" a st.!ent t"e- "a! a cr.s"

on) an! as1e! -et anot"er gro. to give t"eir t"o.g"ts an! e+ectations a/o.t gra!es in an

ongoing co.rse( T"e researc"ers a$so as1e! a gro. of atients a0aiting s.rger- to give t"eir

t"o.g"ts an! fantasies a/o.t t"e recover- rocess( Across a$$ t"ese !iverse cases) t"e eo$e

0it" concrete e+ectations of s.ccess an! a0areness of t"e stes nee!e! to get t"ere "a!

/etter o.tcomes( 4o0ever) in!ivi!.a$s 0it" overositive fantasies of s.ccess 0ere $ess $i1e$-

to get t"e o.tcomes t"e- !esire!Q t"e- !i! not get a 3o/) as1 o.t t"e erson t"e- "a! a cr.s"on) get a goo! gra!e) or recover 0e$$ from s.rger-( ,g") /a! gra!es) !ate$ess) no 3o/) an!

$imingJno 0a- to /e(

8/13/2019 Exercise for Mood and Anxiety Proven Strategies for Overcoming

19/126

T"e $esson from t"is researc" is t"at t"e 0a- in 0"ic" eo$e t"in1 a/o.t t"eir !esires ma-

act.a$$- !ecrease t"e $i1e$i"oo! t"at t"e- 0i$$ ta1e t"e stes nee!e! to f.$fi$$ t"at o.tcome( So)

to 1ee /eing motivate! to get more e+ercise) !on2t get $ost in ict.ring -o.rse$f 0it" 'ra!

Pitt2s a/s( Instea!) 1ee -o.r foc.s on 0"at -o. 0ant an! t"e stes -o.2$$ nee! to ta1e to get

t"ere(

De$a- Disco.nting

O.r t"ir! concet) !e$a- !isco.nting) refers to t"e 0a- in 0"ic" f.t.re re0ar!s are ma!e $essmeaningf.$ /- "aving to 0ait for t"em( In a c$assic !emonstration of !e$a- !isco.nting) a!.$ts

are offere! !ifferent re0ar!sJ$et2s sa- cas"J!een!ing on 0"en t"e- c"oose to receive t"e

re0ar!( T"e- can "ave a sma$$ amo.nt of cas" no0) or a $arger amo.nt of cas" in t"e f.t.re( A$$

t"e- nee! to !o to get more cas" is 0ait for it( '.t t"is is "ar! for eo$e to !o( For e+am$e)

0"en given t"e c"oice /et0een W< no0 or W< in severa$ mont"s) man- eo$e ic1 t"e W