It is not uncommon to feel overwhelmed and unmotivated during bouts of depression. This can make it particularly challenging to engage in exercise. However, there are ways to overcome this hurdle and get motivated. In this guide, we will provide you with helpful tips and strategies on how to get motivated to exercise when depressed.
We won’t promise quick fixes or magical solutions, but we will provide you with practical tips and strategies to gradually incorporate exercise into your routine, even when depression is trying its hardest to hold you back. So, grab a comfy seat, get cozy, and let’s dive in.
Understanding the Connection Between Exercise and Depression
Before we get into the nitty-gritty of motivation, let’s take a moment to understand why exercise is so crucial for managing depression. It might seem counterintuitive at first, but physical activity has a profound impact on your mental health. Here’s how:
Release of Endorphins: When you exercise, your brain releases endorphins, often referred to as “feel-good” hormones. These chemicals help reduce pain and trigger a positive feeling in your body. Think of them as your body’s natural mood lifters.
Reduction of Stress Hormones: Exercise also lowers the levels of stress hormones like cortisol. High cortisol levels are associated with increased anxiety and depression, so keeping them in check is essential for mental well-being.
Improved Sleep: Regular exercise can lead to better sleep quality. Adequate rest is crucial for managing depression, as sleep disturbances often go hand in hand with mood disorders.
Enhanced Self-esteem: Achieving exercise goals, no matter how small, can boost your self-esteem and self-worth. This positive self-image can help combat the negative self-talk that often accompanies depression.
Social Interaction: Participating in group activities or classes provides an opportunity for social interaction, which is essential for combatting feelings of isolation that often accompany depression.
Now that we understand the science behind it, let’s explore how to summon the motivation to exercise when depression is doing its best to keep you down.
Start Small, Think Smaller
One of the biggest hurdles when trying to motivate yourself to exercise during depression is feeling overwhelmed. The mere thought of going for a run or hitting the gym can be exhausting. The key here is to start small, even smaller than you think.
Try this: Commit to just five minutes of exercise. That’s it, just five minutes. It could be as simple as stretching, doing a few jumping jacks, or taking a short walk around your living room. The beauty of this approach is that it’s so manageable that even on your toughest days, you can find the strength to do it. Once you’ve completed your five minutes, you might just find the motivation to keep going.
Set Realistic Goals
Setting achievable goals is essential when battling depression. Unrealistic expectations can lead to frustration and demotivation. Instead of aiming to run a marathon, start with a goal that matches your current fitness level.
For example: If you’re new to exercise, a goal could be to walk for 10 minutes every day this week. As you begin to meet these small goals, gradually increase the duration or intensity. Celebrate your successes along the way, no matter how minor they may seem.
Find an Exercise Buddy
Exercising with a friend or a supportive family member can make a world of difference. When depression tries to isolate you, having someone by your side can provide the motivation and accountability you need.
Consider this: Reach out to a friend and ask if they’d like to join you for a daily walk or a home workout session. Having a commitment to someone else can make it easier to follow through, even on days when your motivation is at an all-time low.
Make It Enjoyable
Exercise doesn’t have to be a chore; it can be enjoyable too! Find an activity that you genuinely like. It could be dancing, swimming, playing a sport, or even gardening. When you’re having fun, it doesn’t feel like exercise, and you’re more likely to stick with it.
Ask yourself: What physical activity do I enjoy or have enjoyed in the past? It could be something you did as a child or a hobby you’ve always wanted to try. The goal is to make exercise something you look forward to, not dread.
Create a Routine
Routine can be a lifesaver when you’re trying to stay motivated through depression. Just like brushing your teeth or having meals, incorporate exercise into your daily schedule.
Try this: Pick a specific time each day when you’ll exercise. It could be in the morning to kickstart your day or in the evening to unwind. Over time, this routine will become a habit, and you won’t have to rely solely on motivation to get moving.
Embrace Mindfulness
Mindfulness practices, such as yoga or tai chi, combine physical movement with relaxation and deep breathing. These activities can be particularly helpful for managing depression, as they promote a sense of calm and reduce the racing thoughts that often accompany it.
Give it a shot: Start with a beginner-friendly yoga or tai chi video on YouTube. You’ll find plenty of free resources that guide you through the movements and help you connect with your body and breath.
Track Your Progress
Seeing your progress can be incredibly motivating. Keep a record of your exercise sessions, no matter how brief they may be. Write down what you did, how long you did it, and how it made you feel afterward.
Consider: Using a fitness app or a simple journal to track your progress. As you flip through the pages or scroll through your exercise history, you’ll notice the positive changes you’re making in your life.
Be Kind to Yourself
Depression often comes with a critical inner voice that tells you you’re not good enough or that you’ll never succeed. It’s important to counteract these negative thoughts with self-compassion.
Remember: You’re doing your best, and that’s more than enough. Be patient with yourself on days when exercise feels impossible. Just as you wouldn’t berate a friend for struggling, don’t berate yourself either.
Seek Professional Support
Depression is a complex and challenging condition, and there’s no shame in seeking professional help. A therapist or counselor can provide you with tools and strategies to manage your depression, including motivation for exercise.
Don’t hesitate: If you’re finding it exceptionally difficult to exercise due to depression, reach out to a mental health professional. They can tailor their guidance to your unique situation.
In conclusion
Finding motivation to exercise when you’re battling depression can be tough, but it’s not impossible. Remember that small steps, realistic goals, and self-compassion are your allies in this journey. And if you ever feel overwhelmed, don’t hesitate to seek professional help. You’ve got this, and every little effort counts towards a healthier, happier you.
Frequently Asked Questions (FAQs)
Can exercise cure depression?
Exercise is not a cure for depression, but it can be a valuable part of a treatment plan. It helps alleviate symptoms and improves overall mental well-being when combined with other therapies, such as medication and therapy.
What if I miss a day of exercise due to depression?
It’s perfectly okay to miss a day or more of exercise if you’re struggling with depression. Be kind to yourself and don’t see it as a failure. You can always pick up where you left off when you’re feeling up to it.
How do I deal with the fear of judgment at the gym or in a fitness class?
It’s normal to feel self-conscious but remember that everyone starts somewhere. Most people at the gym or in fitness classes are focused on their own workouts, not judging others. Over time, as you become more comfortable, these feelings of judgment tend to diminish.
Is it better to exercise alone or with others when depressed?
Whether you choose to exercise alone or with others depends on your personal preference. Some people find comfort and motivation in exercising with a buddy, while others prefer the solitude of solo workouts. Experiment and see what works best for you.
What if I can’t afford a gym membership or equipment?
You don’t need a gym membership or fancy equipment to exercise. Many effective workouts can be done at home with minimal or no equipment. There are also free online resources and apps that offer guided workouts for all fitness levels.
