I Can’t Make It, I Have Therapy
(And No, I’m Not Talking About a Couch and a Clipboard)
The idea for this blog started as a conversation with a friend — and a little six-second video. In my teaser reel for this blog (watch it here), I’m sitting in a nice restaurant, chatting with someone across the table. They ask if I want to do something, and I reply, “I can’t make it, I have therapy.”
Then the reel flips into a rapid-fire montage of eight blink-and-you-miss-them workout clips in under three seconds, the word THERAPY stamped across the images. At first, it was meant as a joke. But the more I thought about it, the more I realized it’s actually true.
My therapy doesn’t involve a clipboard and a couch—it’s the squat rack, dumbbells, and the long, hot, outdoor walk I push through when I feel like I have a thousand things to do.
It’s in those workouts where I sort things out, where perspective comes into focus, and my mood does a complete 180. For me—and for so many—exercise is as much about mental health as it is about physical strength. And the science? It’s starting to catch up with what we’ve known all along: movement heals the mind.
Backing Up What We’ve Felt with Science
For years, people have said things like, “I feel so much better after I work out” or “A walk clears my head.” Now, research is proving they weren’t just imagining it. Exercise has measurable, powerful effects on mental health — and in some cases, it’s just as effective as medication.
A landmark 2023 umbrella review in British Journal of Sports Medicine—including 1,039 trials and over 128,000 participants—confirmed that exercise significantly improves symptoms of depression, anxiety, and psychological distress across diverse adult populations
How? Movement triggers the release of endorphins (your feel-good chemicals), increases dopamine and serotonin (neurotransmitters that regulate mood), and even stimulates brain-derived neurotrophic factor (BDNF) — a protein that helps protect and repair brain cells, which is critical for long-term brain health (Harvard Health).
And here’s the bonus: while antidepressants can take weeks to work, many people report feeling an improvement in mood immediately after a single workout (Mayo Clinic). That’s not placebo — it’s biology.
So the next time you finish a sweat session and feel lighter, calmer, or more optimistic… know that your brain just cashed in on a dose of very real, very potent medicine.
Different Workouts, Different Mental Health Wins
Not all movement hits your brain in the same way—and that’s actually a good thing. Think of exercise like a mental health toolkit: different tools for different jobs.
🩸 Cardio for an instant mood lift
Running, cycling, swimming, or even a brisk walk ramps up your heart rate and boosts the release of endorphins—your body’s natural “feel-good” chemicals. According to a 2023 review in Frontiers in Psychiatry, just 20–30 minutes of moderate aerobic activity can reduce anxiety and improve mood that same day. It’s like hitting your brain’s reset button without side effects.
💪 Strength training for resilience
Lifting weights isn’t just about building muscle—it builds mental muscle, too. A 2018 meta-analysis in JAMA Psychiatry found that resistance training significantly reduced depressive symptoms, even in people who didn’t report major improvements in strength. The discipline of progressive overload (adding a little more each week) mirrors life’s challenges: push a bit harder, adapt, and realize you’re stronger than you thought. That’s a confidence booster you can carry into work, relationships, and daily life.
🧘♀️ Mind‑body movement for calm & clarity
Yoga, Pilates, tai chi—these combine controlled movement with mindful breathing, which lowers cortisol (your stress hormone) and enhances emotional regulation. A 2024 meta-analysis published by Science Direct found that yoga significantly reduces PTSD symptoms and depressive symptoms in both the short- and long-term. Complementing that, Harvard experts note that yoga's mindful benefits help reduce emotional overreactivity and support overall mental wellness Harvard Health. When you sync your breath to your movement, it’s like giving your nervous system a deep exhale.
Mix these styles—lifting twice a week, sprinkling in a yoga class, and going for daily walks—and you’re creating a mental health safety net. Your brain gets multiple forms of “therapy” without ever stepping into an office.
Consistency Beats Intensity Every Time
When it comes to the mental health benefits of exercise, you don’t need to crush a personal best or leave the gym looking like you survived a bootcamp battle. What matters most? Showing up—again and again.
Here’s the truth: your brain loves predictability. Every time you work out, you trigger a cascade of chemical reactions—endorphins, dopamine, serotonin—that help regulate mood, reduce anxiety, and improve focus. When you exercise regularly, your brain starts to anticipate those feel-good signals. This “anticipatory reward” actually boosts your mood before you even start moving.
Studies back this up. A 2022 review in The British Journal of Sports Medicine found that exercising three to five times per week—even at light to moderate intensity—was associated with a 43% lower risk of developing depression compared to doing nothing at all. The researchers emphasized that frequency was a bigger predictor of mental health benefits than workout intensity.
Think of it like brushing your teeth—you don’t wait until your teeth feel “gross” to clean them. You do it daily because it’s maintenance. Exercise works the same way for your brain: small, regular “doses” keep your mental health in check.
The best part? Once movement becomes part of your routine, it stops feeling like another task on the to-do list and starts feeling like a non-negotiable part of your self-care. And that’s when the real transformation happens—not just in your body, but in your mindset, resilience, and overall sense of well-being.
The Science Is Catching Up
Not long ago, if you went to your doctor with depression or anxiety, the conversation rarely included a prescription for movement. Exercise was seen as something you might do if you had extra time, not as a first-line treatment.
That mindset is changing—and fast.
Studies are now consistently showing that regular physical activity can rival the effects of medication and therapy for many people with mild to moderate depression, anxiety, and stress-related disorders. And these aren’t fringe studies—they’re large-scale, peer-reviewed trials published in some of the most respected medical journals.
What’s even more powerful is how quickly the benefits can show up. Some studies have found measurable improvements in mood and stress levels after a single workout, with long-term programs leading to significant reductions in depressive symptoms. Researchers are starting to use terms like “exercise prescription,” and many mental health providers now actively encourage their patients to move their bodies as part of treatment.
The takeaway? This isn’t just a “feel-good” idea—it’s an evidence-backed shift in how we think about mental health care. Exercise isn’t replacing therapy or medication for everyone, but it’s finally being recognized as a legitimate, science-supported tool that belongs in the same conversation.
My Clients, My Proof
I’ve been consistent with exercise for decades, and I can tell you firsthand—what the research is proving now has been obvious in my own life all along. When I’m in my routine, I feel grounded, focused, and far more resilient. Life still throws its punches, but they don’t land quite as hard. I think more clearly, sleep better, and let fewer things rattle me. When my workouts get disrupted for too long? I can feel the stress and anxiety start to creep in, and I crave the reset that only movement gives me.
I’ve seen the same transformation in my clients—sometimes in ways that go far beyond what they imagined when they signed up for “just” a workout plan. One client, with her doctor’s supervision, used her new commitment to fitness to slowly taper off antidepressants she’d been on for decades. She’s now completely medication-free. Others have found exercise to be their lifeline through divorce, career changes, business closures, becoming empty nesters—you name it.
I’ve also noticed something fascinating: the mental shift that happens in a single hour. I can usually tell when a client is carrying the weight of the world when they walk into the gym. But by the end of the session, it’s as if a fog has lifted. Shoulders relax, smiles return, and they walk out lighter—without having “talked it out” in the traditional sense.
And then there’s a deeper release I’ve witnessed—and experienced—myself. Sometimes movement unlocks emotion we’ve been holding on to. Years ago, during a yoga class in a particularly difficult chapter of my life, I found myself suddenly overwhelmed with emotion. I quietly sobbed on my mat for a few minutes, then continued with the class, feeling lighter and calmer than I had in weeks. I’ve had clients experience the same—tears surfacing in the middle of a set—not because the workout was hard, but because their body was finally letting go of something heavy.
Even doctors are catching on. Over the last 2-3 years, I’ve received more and more referrals from physicians prescribing fitness as a first-line treatment for both physical and mental health. It’s a shift I welcome wholeheartedly—because I’ve seen the proof every single day.
Your “Therapy” Prescription 🩺💪
If you’re ready to experience the mental health magic of movement, here’s your simple starting point:
Frequency: Aim for 3–5 sessions per week — consistency matters more than perfection.
Duration: 30–60 minutes per session. Enough time to challenge your body and reset your mind.
Type: Strength training, cardio, or a mix — pick something you will do consistently. The best workout is the one you’ll actually look forward to doing (or at least not dread).
Pro Tip: Track how you feel after each session, not just how you look. Over time, you’ll notice your mood, focus, and stress levels shifting for the better.
The Takeaway
Exercise isn’t just about chasing a smaller waistline or sculpted arms — it’s a powerful, science-backed tool for building a healthier, happier mind. Whether you’re battling stress, navigating a tough season, or simply wanting to show up as your best self, movement can be your therapy.
The next time you lace up your sneakers, grab a barbell, or head out for a walk, remember: you’re not just training your body — you’re training your resilience, rewiring your mood, and fortifying your mental health.
So the next time someone asks why you are so committed to your workouts, you can tell them the truth: “It’s my therapy.”
💬 Ready to make movement your therapy? Let’s talk about how we can build a StrongHer mind and body together — visit MyCoachJulia.com to get started.
Be StrongHER,
Coach Julia