Exercise & Mental Health

Ever had good intentions to be active and then given up before you even got started? 

Many of us find it hard enough to motivate ourselves to exercise even when life is going well. But when you feel depressed, anxious, stressed, or have another mental health problem, it can seem doubly difficult. This is especially true of depression and anxiety, which can leave you feeling trapped in a catch-22 situation. You know exercise will make you feel better and elevate your mood, but depression has robbed you of the energy and motivation you need to work out, or you can’t bear the thought of being seen at an exercise class or running through the park.

Here's a tip, start small. When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting unrealistic goals like doing 5 miles a day or working out for an hour every day will only leave you more despondent when you fall short. The first key to building a new habit is learning how to show up.  What is the 2-minute easy version of the habit you are trying to start. If you want to do resistance activity but you just cannot get yourself to lift weights or pull on the bands, what is the easiest thing you can do to show up? Is it putting on workout clothes?  Is it lacing up the shoes?  Is it dusting off the weights and getting them in plain sight?  Start small, start with showing up.  Learn to build that habit and learn what it feels like to be successful.  Once you have learned that, set the goal higher.  Once you establish the habit of showing up, it will be easier to progress the existing habit.

Another tip, commit to a time in your schedule when your energy is at its best and readily available. If you are clearer and have more energy in the morning before work or life starts. If it is at lunchtime before the mid-afternoon lull hits, show up then. Or maybe you do better exercise for longer at the weekends when you have more time.

If depression or anxiety leaves you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk, or do something that you enjoy. Even a short, 10-minute walk can help clear your mind, improve your mood, and boost your energy level. As you move and start to feel a little better, you’ll often boost your energy enough to exercise more vigorously—by walking further, breaking into a run, or adding a bike ride, for example. This also works for resistance activities.  Start small with 5 wall push-ups or sit to stands.  Do something that you have enjoyed in the past in it’s easiest version.  Learn how to show up.  Build that habit of showing up and doing the resistance activity in its most simple form. Maybe it’s air circles with your arms, or punches to get the blood flowing and relief stress.

My next tip, focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps in your house or on your favorite trail.  Maybe it’s cleaning and removing clutter to feel calmer and give yourself the mental space to think about activity or create a clean space to use your weights or band.

If you've never exercised before or don't know what you might enjoy, try a few different things. Clean out a closet, try gardening or tackling a home improvement project.  They can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.  It’s showing up for activity and the easiest way to start the healthy habit of adding in resistance exercises.

Next tip, be comfortable. Wear clothing that's comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favorite city park. Decluttering a space at home as I already suggested can remove the obstacle of clutter from your mind. A minimalistic environment is calming, stuff is in its place and your mind has room or capacity to relax.  This can help with anxiety and depression or that feeling, where do I start!

Rewarding yourself is another great tip. Part of the reward of completing an activity is how much better you'll feel afterwards, but it always helps your motivation to promise yourself an extra treat for exercising. Reward yourself with a checking it off a list, taking a hot bubble bath or shower after a workout, a delicious healthy smoothie or home cooked meal, or with an extra episode of your favorite TV show later that day.

Lastly, try making exercise a social activity. Exercising with a friend or accountability buddy or even your kids will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine. You will have someone like minded near you or someone you are trying to mentor, like your kids.  You'll feel better than if you were exercising alone and can glean motivation on days when you cannot even show up. In fact, when you're suffering from a mood disorder such as depression, companionship can be just as important as activity.  We are created to be social beings, even if we are introverts. 

 If you need help getting started, I’d love to hear about your obstacles and partner with you to create a plan to show up!