A lump of depression saps your energy, motivation, and enjoyment in the things you used to love. Suddenly even the easiest, easiest tasks are difficult, and gyms are the last place on earth you wanna be. But this isn’t because you are lazy or weak, it’s because depression is both mind and body hard work, which is how you can expect to feel with movement.
Start Small Instead of Aiming for Perfection
The number one mistake people make is thinking that they have to throw themselves into very intense workout routines. The truth is when you’re depressed all the little things such as a five-minute walk, some light stretches or a simple workout video at home mean more than sticking to a defined schedule. Once you begin, you will be surprised that your body gradually grows accustomed to follow through.
Focus on How Exercise Makes You Feel
Make your workout about feeling better rather than looking better or losing weight. Exercise causes the body to release endorphins which are feel good hormones. This can help boost your mood, relieve stress and leave you with the feeling of achievement. A quick workout can calm those crazy days and make them a little more bearable. By remembering how movement influences your emotional state you may be able to stay motivated for longer periods.
Create a Routine Without Pressure
A basic routine takes decision making out of the equation, and minimizes thinking about when is best to do it. Pick a specific time of day to move, even if it’s only for 2-3 minutes. The idea is to do it regularly, not intensely. There will be days when you just do some stretches or walk around your house/office, and that;s okay. You’re trying to introduce working out into your life slowly, not scorch yourself in the process.
Choose Activities You Actually Enjoy
You don’t need to squeeze yourself into exercises you dislike. If you find the gym a frightening place, then dance, do some cycling, yoga, or go swimming or walking outside. If you find your activities interesting and fun you are less likely to feel like you are punishing yourself, you will do the activity more often and when your motivation is lower. It’s helpful to put your iPod or MP3 player on and listen to your tunes, a good podcast or audio book.
Stop Comparing Yourself to Others
Depression in itself leads to doubts in your mind, and making comparisons can be your mind questioning itself. Images of others achieving ‘perfect’ bodies on social media can set you to stark reality: they are not perfect and real life is very different. Concentrate on your own journey, however small, and getting yourself out of bed and moving is an achievement.
Use Support and Accountability
Work Out With a Buddy, Join a Class or Confiding in Someone! Having someone else be accountable to you and you to them keeps you on the right track. Having others keeps it from being so isolating. Fit sites and blogs are great for this.
Be Kind to Yourself on Hard Days
There are going to be days where you are just unable to do any exercise and that does not indicate failure. Recovery and mental health are not a straight path. Some days just getting through can be exhausting. So instead of scolding yourself, take care and start fresh the following day. Patience, not berating, breeds perseverance.
Final Thoughts
Getting yourself to go to the gym while you’re depressed is not about getting depressed people to be perfect. It’s about finding little things to do for yourself in spite of everything. Every time you move your body to that part of the song, take a step outside, stretch. Or roll on the gym mat. Or set foot on the treadmill. Or walk on the treadmill. It is about caring for yourself in every single one of these small ways. Every second, every movement, every step forward is making a huge difference even if it can’t be seen.
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