Rachel Ashe always struggled with her mental health. But after a particularly tough year, she impulsively took part in the Loony Dook, a New Year’s Day swim in the frigid waters of Scotland’s Firth of Forth. "I hated it!" she says, "but afterward, I felt a tiny glimmer of hope."
that flicker of hope motivated Ashe to keep going. Returning home to Swansea, she started swimming regularly and invited others experiencing mental health challenges to join her.
Five years later, Ashe, diagnosed with complex mental health issues, autism, and ADHD, leads Mental Health swims, a peer-support group with 140 groups across the UK. Thes free sessions, held monthly, are run by over 400 trained volunteer “swim hosts.” The structure remains consistent: a dip, a chat, and a litter pickup.
Over 75% of participants see an improvement in their mental health.
Mark Harper, director, studies the impact of cold-water immersion on anxiety and depression at Brighton and Sussex University Hospitals.
上市在 2022 年发布的《水温疗法》一书中，他指出，“我们的研究表明，每周游泳一次能显着改善抑郁症状。”他的口头禅是“不是太久，也不是太频繁”，这将会成为激励有心理健康问题的人体验运动的好处。
"I realized then just how central movement was to my mental health," she says, now starting the day with a mindful walk.
“我不是在说我的心理健康在改善重建我的生活。”她解释说。它改善了我对真正重要的东西的看法。”
But even less demanding exercise can positively affect mental health. Some experts worry that requiring such rigorous routines could deter those grappling with mental health challenges from moving their bodies at all.
"Given that people with mental health conditions generally move less than the average person, it’s paramount to show exercise as something positive, enjoyable, and achievable," debasing specific time commitments. We need to avoid adding stress to an already imposing situation.
For Ashe,adherence to exceptionally rigid guidelines is counterproductive. "Obsessing over distance, pace, and weekly totals zaps the joy out of moving my body " She explains.
experiencing mental health challenges often face ups and downs. What we manage one week might be impossible the next.
Failing to reach mandated targets just adds another layer of negativity and self-criticism."
最新研究表明，即使只进行 15 分钟，我们的身体和精神就会受益, bumbling the popular belief that longer, more intense workouts are always required.
This positive impact cuts across the board. Research reviewed 97 studies found that any movement, from tai chi to lifting weights, dance to running, yoga to walking, brings about a positive emotional impact on those who are suffering.
This reversal in attitude is starting to take root in countries like Australia. 2023, “Consensus Statement on optimizing Mental Health.”
it advocates incorporating necessities like enjoyment into calculating mutahealth. “Is it something you want to do in your spare time, or isit something you have to do for work or school?”
These findings have meaningful implications, especially when considering people already battling or vulnerable to mental health issues are less likely to engage in vigorous exercise. Boosting movement from twice a week may not tick every box on the guidelines, but it strengthens mental health,
"Of course, health is about more than just exercise. It’s about feeling connected to others, feeling nurtured and supported," she adds.
Finding your flow:
"It’s vital to prioritize activities that you actually enjoy."
Finding what you enjoy is key. “It’s not a punishment, and it’s not prickly about achievements. It’s about what makes you feel good.If it’s something you enjoy, you’re more likely to stick with it, leading to a more enduring benefit both mentally and biologically
It’s about listening to your body and setting achievable goals,
Lace bombing is a great example. “Running through Green Gym groups.”
What role does physical activity play in improving mental health?
Interview Between Time.news Editor and Mental Health Expert
Time.news Editor (TNE): Welcome, everyone! Today, we’re diving into an inspiring story that highlights the intersection of mental health and personal resilience. Joining us is Dr. Emily Richardson, a clinical psychologist who specializes in mental wellness and community-based therapies. Dr. Richardson, thank you for being here.
Dr. Emily Richardson (DER): Thank you for having me! I’m excited to discuss the remarkable journey of Rachel Ashe and the therapeutic power of activities like swimming.
TNE: Rachel’s story began with a significant struggle with her mental health, but it took a surprising turn after participating in the Loony Dook swim on New Year’s Day. She described the experience as unpleasant but felt a “tiny glimmer of hope” afterward. How can such physically challenging activities contribute to someone’s mental wellness?
DER: Physical activities, especially those that push our boundaries, can have profound effects on mental health.When Rachel jumped into the frigid waters, she confronted not just the cold, but also her fears and limitations. This act of bravery frequently enough leads to a release of endorphins,which can improve mood and foster a sense of achievement.It’s that small spark, like Rachel felt, that can motivate individuals to pursue healthier routines.
TNE: That’s interesting! The glimmer of hope Rachel experienced seems pivotal.Why do you think moments like these resonate so strongly with people who struggle with mental health?
DER: Hope is a powerful motivator in mental health recovery. When someone feels overwhelmed, the prospect of change can seem impractical. However, a single positive experience—like Rachel’s swim—can be transformative.It can serve as a reminder that joy and connection are still possible, creating a foundation for building resilience and encouraging further positive steps.
TNE: After her swim, Rachel started swimming regularly and even encouraged others facing similar challenges to join her. How important is community in the journey to better mental health?
DER: Community is incredibly important. Engaging in shared activities, like swimming in a group, creates social connections that can combat feelings of isolation common in mental health struggles. Rachel’s invitation to others not only fostered a sense of belonging but also established a support system where individuals could encourage each other. It’s a powerful dynamic—when we come together, our challenges often feel more manageable.
TNE: It’s so notable that rachel translated her experience into action, creating a space for others. What advice would you give to someone who might be inspired by Rachel’s story but is unsure how to begin their own journey toward mental wellness?
DER: I’d say start small and focus on what feels achievable. Whether it’s trying a new activity like swimming,joining a club,or simply reaching out to a friend,every step counts. It’s also important to acknowledge your feelings and seek support if needed, whether through professionals or community groups. Remember, it’s okay to take your time; what matters is that you take that first step.
TNE: Thank you, Dr. Richardson, for sharing your insights! Rachel’s story is a testament to the resilience of the human spirit. It beautifully illustrates how embracing challenges and fostering community can lead to healing. We appreciate you joining us today and shedding light on this important topic.
DER: Thank you for having me! It’s been a pleasure discussing such an uplifting narrative. Remember, small moments can lead to significant changes.
TNE: Absolutely! The journey to mental wellness is uniquely personal, but stories like Rachel’s remind us that hope and community can light the way. Thank you all for tuning in!