Are you depressed or just inactive?

Research on Movement-Mood, and the Connection Between Mind and Body, based on science and CBT therapy.

If you’ve been feeling down, lacking motivation, and caught in a cycle of inactivity, you might find yourself wondering what is wrong, why can't you just push through.

As an experienced NHS CBT therapist in the UK and also a yoga instructor, I encounter individuals daily who feel stuck in a pattern of low mood, low energy, and diminished motivation. I witness how closely the mind and body are linked, and how even minor adjustments in activity can significantly enhance emotional well-being.

This article explores the relationship between activity and mood, how inactivity impacts the brain, and how online CBT therapy along with an appreciation for the mind-body connection can assist you in escaping the cycle of low mood.

Depression and Inactivity: What Comes First?

Many individuals believe that depression leads to inactivity, which is correct. However, what is less recognised is that inactivity can also trigger or exacerbate depression.

This creates a downward cycle: Low mood → less activity → fewer positive experiences → lower mood → even less activity.

From a CBT standpoint, this cycle is one of the primary factors maintaining depression. As both a therapist and yoga practitioner, I often describe this as the mind and body becoming entrapped in the same routine. When the body slows down, the mind follows suit. When the mind becomes heavy, the body mirrors that. Altering either aspect can begin to shift the entire system.

Understanding the Brain: How Activity Enhances Mood.

Engaging in activity isn’t merely a suggestion—it actually transforms your brain.

1. Dopamine and Drive. Dopamine is the neurotransmitter that plays a role in motivation and reward. In cases of depression, dopamine activity is frequently diminished, which is why everything may feel like a challenge. Movement, new experiences, and accomplishments trigger dopamine release.

No activity = no dopamine = no motivation.

This illustrates why waiting to “feel motivated” is ineffective. Motivation follows action, rather than precedes it.

2. Serotonin and Emotional Stability. Serotonin contributes to the regulation of mood, sleep, and emotional balance. Engaging in gentle movement, getting exposure to daylight, and maintaining routine all promote serotonin production. This is one reason why even slow, mindful activities, such as walking or yoga, can greatly impact mood.

3. The Stress Response and Cortisol. Inactivity is linked to higher levels of cortisol (the stress hormone). Chronically elevated cortisol has connections to: Low mood, Anxiety, Fatigue, Poor sleep, Brain fog. Regular physical activity aids in regulating the nervous system and alleviating this stress burden. As a yoga instructor, I observe how breathing, posture, and movement directly help calm the nervous system. This is not abstract, it’s physiological.

The Mind–Body Connection: More Than Just a Concept.

In both CBT and yoga, we operate under the understanding that: The mind impacts the body, and the body affects the mind.

When you remain inactive:

• The body feels heavier and increasingly sluggish.

• Breathing becomes more shallow.

• Posture tends to collapse.

• Energy levels decline And the mind perceives this as: “I’m down… I feel stuck… I’m struggling.”

This isn’t a sign of weakness. It reflects how the nervous system functions. By gently altering how the body moves, breathes, and interacts with the environment, we can convey powerful messages of safety, agency, and momentum back to the brain. This is why activity is not merely “something to do”. In cases of depression it serves as a treatment.

Behavioural Activation: A Fundamental CBT Strategy.

In CBT, we implement a research-backed technique known as Behavioural Activation. It stands as one of the most impactful therapies for depression.

The concept is straightforward: Action -> Motivation -> more Action

When experiencing depression, the area of the brain linked to motivation becomes less active. CBT does not rely on motivation. Instead, it assists you in gradually increasing activity in small, manageable increments, even if you don’t feel prepared. This approach is done with compassion, rather than force.

Alongside an understanding of the body-mind connection, we view activity as:

• Reconnecting with the body.

• Establishing rhythm and routine.

• Gently stimulating the nervous system.

• Fostering positive feedback loops within the brain.

So, Are You Feeling Depressed or Stuck in an Inactivity Cycle?

You might see yourself reflected in some of these statements:

"Days seem empty or blend into one another."

"You spend extended periods reclined or scrolling through your phone."

"You steer clear of activities you once found enjoyable."

"You feel worse the longer you remain inactive."

"Your self-esteem has diminished."

"You feel detached from your body and from others."

This does not imply laziness. It indicates that your system is trapped. And trapped systems can be freed.

Why It’s Challenging to “Just Do Something”.

People frequently express: “I know exercise would be beneficial, but I just can’t.” This isn’t a deficiency in willpower.

Depression impacts:

• Energy levels

• Executive functioning (planning, starting)

• Emotional processing

• Motivation pathways in the brain

CBT acknowledges this and yoga understands this. We don’t oppose the system; we collaborate with it. Small, consistent adjustments are significantly more effective than infrequent, large changes.

How Online CBT Therapy Can Assist.

As an NHS-trained CBT therapist and certified yoga instructor, I integrate both psychological framework and body awareness into my practice.

In online CBT therapy, we will:

1. Analyse Your Personal Cycle. We examine: Triggers-Thoughts-Emotions-Behaviours-Body responses. So you can clearly identify how low mood and inactivity are related.

2. Gradually and Safely Rebuild Activity. Not: “Hit the gym” “Be more optimistic” “Just push through it”. But: A 5-min walk. One simple task. Gentle movements. A minor routine adjustment.

3. Work With the Body, Not Against It. We take into account: Energy levels - Sleep patterns - Breathing - Tension patterns - Nervous system regulation. This is where my yoga training significantly enhances my CBT approach.

4. Confront Avoidance and Anxiety. Inactivity is often fuelled by: Anxiety, Low confidence, Fear of failure, or Shame. CBT assists you in addressing these issues safely, gradually, and without feeling overwhelmed.

Online CBT Therapy in the UK: Flexible and Effective

Online CBT therapy is a highly successful approach for addressing depression and feelings of low mood. It provides:

• Confidentiality and comfort

• No need for travel

• Flexible appointment times

• Accessibility from anywhere in the UK

As a qualified CBT therapist based in the UK and trained within the NHS, I adhere to evidence-based methods while customising therapy to view you as a complete person and not merely a diagnosis.

When Inactivity Is Not Just the Issue

Of course, depression can be affected by other things other than inactivity, such as trauma, grief, prolonged stress, health matters, or changes in life circumstances. Therapy will not downplay this. However, even in complicated situations, activity remains one of the most effective strategies for recovery.

We will progress at your speed. With consideration. With compassion.

A Kind Invitation

Reflect on this question:

• What is one small action I could take today that helps me reconnect with my body or with life?

Not what you ought to do but what you can do.

Closing Thoughts

If you are questioning whether your feelings stem from depression or simply inactivity, the answer is frequently: both—and not in the way you might expect.

You are not defective. You are not unmotivated. You are not failing.

You are navigating a system that can be transformed.

With appropriate support, your energy can be revitalised.

Seeking Online CBT Therapy in the UK?

If you are facing challenges with low mood, depression, lack of drive, or feeling alienated from yourself, I provide online CBT therapy throughout the UK. I am NHS-trained, possess extensive experience, and am also a qualified yoga instructor, integrating both psychological and body-centred insights into my practice.

You don’t have to wait until you feel prepared.

We can begin right where you are.

Contact me here to book your free call

Alexandra Kalogeropoulou (BSc, MSc, PG Cert, PG Dip).

BABCP-Registered Cognitive Behavioural Therapist with over 10 years of experience supporting clients in London and all over the UK. Specialises in treating anxiety and depression using evidence-based approaches. Alexandra is committed to providing compassionate, expert care for her clients across the UK.