为什么“锻炼是我的疗法”一词有害

We've all heard — and perhaps even believe — that old cliché, "exercise is my therapy." And it's understandable why this phrase is so ingrained in our brains.

Exercise is great for our精神健康— there's no debating that. Our brains produce feel-good chemicals when we work out, according to a January 2013 review in脑科学，，，，因此，参加健身房可以提高我们的心情是有道理的，作为2011年12月American Psychological Association (APA) articlepoints out.

So, if that's the case, who needs a therapist when long runs and HIIT workouts can make our brains happier, especially after an argument with a loved one or doomscrolling on social media for too long.

但是，尽管使用汗水来应对愤怒，焦虑，悲伤和创伤是普遍的做法，但它可能不是打击这些感觉的最佳长期解决方案。

实际上，有时将运动用作应对机制会阻止您陷入问题的根源。精神健康福利练习不能代替寻求专业帮助。

许多心理卫生专业人员，喜欢Stephanie Roth-Goldberg, LCSW-R, CEDS，相信“锻炼是我的疗法”短语是有害的。

"It reinforces the stigma that needing therapy is somehow a weakness, and it dismisses the therapeutic process," she tells LIVESTRONG.com.

当涉及心理健康斗争时，人们常常被人们陷入这样的信念，即他们有能力和/或义务自行解决问题。这可能是过度使用运动作为工具发挥作用的地方。

"Exercise can't be your only coping mechanism," Roth-Goldberg says. "And it can't be your only way to emotionally regulate, because you don't have access to exercise all the time. Among other things, therapy can help identify problems you need to work out and find other coping mechanisms."

关键要点：运动是治疗性的，但不是治疗。

"It can be therapeutic to take a bath. It can be therapeutic to talk to a friend. But that isn't the process of doing therapy," Roth-Goldberg says. "Conflating things that are therapeutic with therapy is problematic."

Therapy is different in that it happens outside your own head, which is beneficial in several ways.

"The idea of having a space that is safe and validating and getting to work out your own thoughts diminishes shame," Roth-Goldberg says. "Reducing shame is a huge part of the therapeutic process, because often shame is kept in the form of a secret. So, saying something out loud to someone in a safe environment is really helpful."

It also helps to have someone with an outside perspective help you gain awareness of — and change — negative thought or behavior patterns that aren't serving you. In telling your personal story, your therapist can help you make connections and recognize thoughts you were taught but no longer believe in.

罗斯 - 戈尔德伯格说：“如果您可以改变自己的模式，就不会拥有它们。”“您甚至不一定会在没有他人反弹的情况下确定自己的扭曲思维方式。”

If you've been feeling extra stressed lately (you're not alone), how have you been handling it? It's important to check in and make sure you aren't becoming too dependent on your workout regimen.

“运动和运动对心理健康至关重要，”NP Kirstin Ritchie是一名精神科护士从业者和跑步教练，告诉Livestrong.com。“它在我们应对压力的能力中起着巨大的作用。当它变得痴迷时，它成为一个问题。”

There is a fine line between healthy coping and obsession. Ritchie says you should pay attention to what happens when you take a rest day.

"If not exercising that day really throws off your mental health or if you're unable to function and it creates anxiety or impacts your eating, take notice," she says. "The inability to have a rest day or take time away from a sport is a major red flag."

While you can't really get physically addicted to the dopamine and other endorphins created from exercising, you can get hooked on the post-workout feeling. Ritchie says it is more of a behavioral addiction — but an addiction, nonetheless.

罗斯·戈尔伯格（Roth-Goldberg）同意。

她说：“通常，人们会说，'哦，我只需要去跑步，这也会与运动产生不健康的关系，因为我们专门用于情感调节。”“这可以创造依赖性。”

里奇说，要注意何时缓解压力的活动成为压力源。如果您觉得您正在寻找“修复”练习，那么可能是时候寻求专业帮助了。

里奇说：“从长远来看，您冒着过度训练的风险。”“身体上的影响很大。您不想受伤训练。日复一日的推动会导致更多的心理健康斗争。”

如果您依赖于锻炼，Ritchie说要从意识开始。

“问自己，'我今天为什么要锻炼？'“如果我今天不运动会怎样？”如果答案是很难，但可能是您的身体需要的，那就休息了，”她说。

她解释说，休息日有点像暴露疗法。

“如果这本身是不可能的，那么与治疗师交谈很重要。因为这绝不是真正关于练习的事情。无论是需要控制生活，焦虑还是沮丧的事情，- 这些是您真正需要与认证治疗师一起解决的事情。”她说。

Athletes might not be able to see the problems exercise is creating in their own lives, but you might notice a dependence in a loved one or friend. Roth-Goldberg says that while it's difficult to do, don't be afraid to bring it up.

"We live in a wellness culture, so something that is healthy can become unhealthy quickly," she says. "I think expressing concern is always healthy. Speak gently. Ask questions like, 'What do you do when you're not exercising?' To try to engage them in a conversation rather than telling someone your opinion. Even if we're not heard, or the person feels defensive, you are planting a seed."

罗斯 - 戈尔伯格和里奇都知道寻找适当的心理保健的障碍。访问和负担能力都是巨大的问题。但是因为你身心连接，重要的是要优先考虑您的心理健康。

罗斯 - 戈尔伯格（Roth-Goldberg）建议通过您的工作探索员工援助计划（EAP）选项开放路径集体andInclusive Therapists。此外，她说，许多医院为特定条件和生活经验提供支持小组。里奇还建议通过当地大学和大学寻找诊所。

里奇说：“以同样的方式对待您的思想或心理问题，我们真的很重要。”“我真的认为每个人都可以从治疗中受益。我的意思是，我们都与初级保健医生进行健康探访，那么为什么不为您的心理健康和福祉做同样的事情呢？”