Squats and SSRIs: The Real Mental Health Dream Team
By Sarah Benitez-Zandi LCSW
Let’s be real: the world has tried to convince us that there are only two camps when it comes to managing mental health. Team Medication or Team Fitness. But what if I told you the real MVPs are the ones who picked both? Because, hear me out—squats and SSRIs might just be the ultimate dream team.
The Science Behind the Sweat
We all know exercise is "good for you," but it’s not just about heart health and looking good in jeans. Studies show that exercise can be just as effective as antidepressants for treating depression and anxiety. No, seriously:
A study published in the Journal of Clinical Psychiatry found that aerobic exercise was just as effective as Zoloft (sertraline) in reducing symptoms of major depressive disorder.
A massive 2023 meta-analysis in the British Journal of Sports Medicine revealed that physical activity reduces depression symptoms by an average of 43%.
The best outcomes? When medication and movement are combined. Yep, just like peanut butter and jelly (or squats and serotonin).
Real Talk: My Morning Starts at 2am
Let’s get personal. I’m five months postpartum, which means I haven’t had a full REM cycle since 2024. My mental health? It doesn't just magically stay intact. I work for it.
I’m up between 2–3am for a baby feeding.
Then it’s time to walk the dogs two miles (they’re lucky they’re cute).
Then, I pack up the 7-year-old and 5-month-old, and head to the gym Tuesday through Friday mornings for a 6am CrossFit.
Saturdays? I "sleep in" for a 9:45am workout.
Is it hard? Yep. Worth it? Absolutely.
Because here’s the truth: when I move, I cope. When I don’t? The emotional spiral hits fast. Prioritizing myself and my movement helps me regulate my mood, my stress, my energy. It makes me a better partner, parent, human.
Movement Isn't One-Size-Fits-All
Listen—this is my routine, not the routine. Your version might look totally different. Maybe it’s:
Walking 15 minutes during your lunch break
Lifting in your living room (I love MAPS 15 and MAPS Starter by Mind Pump Media — no endorsement, just serious fangirl energy) Mind Pump Media | Fitness Podcast & Online Training Programs
Enrolling the whole family at Martial Arts America (MAA) in Greendale for Karate and kickboxing. Martial Arts School | Martial Arts America Greendale
Joining Peak Performance in Greendale for CrossFit that prioritizes form, function, and actual humans over ego lifts Peak Performance Fitness Facility Greendale - The Best Gym Near Me In Greendale
The MAPS programs are great for homebodies with minimal equipment. MAA and Peak? They’re about community. I’ve shown up with spit-up on my shirt and both kids in tow, and I’m still met with smiles and high fives. That matters.
The Company You Keep
Mental wellness is not a solo sport. Surround yourself with people who encourage you, challenge you, and remind you that your progress matters. Whether you’re on medication, trying therapy, doing yoga in your basement, or lifting at dawn with a baby monitor nearby — you’re doing the work.
Find Your Why
This journey isn’t about perfection—it’s about showing up. Not every day will be easy, and motivation will absolutely come and go. But dedication? That’s what carries you when motivation fades.
Find your why—maybe it’s your kids, your sanity, your strength, or just the need to feel more like you. Whatever it is, hold it close. Prioritizing your mental and physical health isn’t selfish; it’s essential. And you? You are worth the time, the energy, and the effort.
So the next time someone says, "Isn’t exercise enough?" or "Do you really need meds?" smile politely and say, "I prefer the dream team."