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This content is for informational purposes only and is not intended to provide medical advice.
Working out isn’t just about building a physique or losing weight. It goes beyond that, contributing to a happier and healthier life. Regular exercise plays a pivotal role in maintaining both physical and mental well-being. However, it can be difficult to work out when depressed due to hindrances in motivation, making it challenging to engage in this essential self-care routine. Overcoming this challenge often requires a compassionate approach including depression treatment and routine self-help tips which we will discuss in detail ahead.
Why Depression Affects Workout Motivation
There are various underlying causes of depression with the most common one being neurotransmitter imbalance, particularly involving serotonin and dopamine. Low levels of these neurotransmitters result in depressive symptoms including low mood and decreased energy levels. As a result, individuals with depression may struggle with motivation issues and feel too depressed to exercise.
How to Motivate Yourself to Workout When Depressed
There are various self-motivating tips that can help you regain your motivation to exercise during depressive episodes, some of which are listed below:
1. Start small. You don’t necessarily have to go to a gym to exercise, you can workout at home or outdoors. Take small steps by choosing easier and simpler activities that require less motivation, like a short walk in your neighborhood or a simple stretching exercise.
2. Set realistic goals. Establish goals that can be realistically achieved to boost your confidence. When you attain these goals, it not only brings a sense of accomplishment but also shows progress, keeping you motivated to continue exercising.
3. Choose activities that you enjoy or are used to. There are various enjoyable workout activities like dancing, cycling, walking, hiking, and yoga. Finding joy in workouts is important for staying motivated. Exercises you don’t like could worsen feelings of depression.
4. Consider lower-intensity activities. Low-intensity exercises are ideal for beginners since they’re easier to carry out and present minimal post-workout fatigue. These help you build a consistent routine and boost motivation, stamina, and mental fitness. All that lays a strong foundation for future, more intense workouts.
5. Get yourself a workout buddy. Having a friend or family member accompany you to workout sessions instills feelings of encouragement, accountability, and motivation for exercise during difficult times.
6. Mental health benefits. Research indicates that exercise releases endorphins which are known to improve mood and well-being thereby reducing depressive symptoms. Consciously reminding yourself of the positive effects associated with exercise may help you to get motivated to workout when depressed.
7. Track your progress and celebrate small milestones. Depression can make it hard to acknowledge your achievements. So, don’t forget to recognize even the smallest achievements to strengthen a positive mindset. Whether you track progress manually or use an application, monitoring and recording your achievements helps you gauge how close you are to reaching your fitness goals, providing motivation to keep moving forward.
8. Utilize technology. Various applications and gadgets like smartwatches simplify self-fitness monitoring. They remind you to exercise, track your progress, and even provide motivating positive affirmations. Also, there are numerous online resources to help you through workouts.
9. Be kind to yourself. Prioritize self-care and approach exercise with gentleness. Treating yourself with kindness creates a positive mindset, vital for finding motivation to exercise during tough times.
10. Make it a part of the routine and mix it up. Integrate exercise into your routine by allocating a specific time for it. To prevent monotony, try different exercises to combat boredom.
When to Seek Professional Help
Although exercise can be a powerful aid in managing depression, it is important to know when professional help is necessary. If you experience low mood, loss of interest or motivation, low self-esteem, or suicidal thoughts, seek a mental health assessment and professional medical treatment for depression. A healthcare provider will carefully evaluate your symptoms and provide you with a personalized plan, including therapy and medication, to address the symptoms and any underlying causes of the condition.
Conclusion
Incorporating exercise into your routine when struggling with depression may seem challenging, but the benefits can be profound. By understanding the impact of depression on motivation and implementing practical strategies, you can take proactive steps toward improving your mental health. Remember that everyone’s journey is unique, and finding what works best for you may require some time. But with patience, self-compassion, and commitment, you can pave the way for a healthier, happier life.
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