I Think about how much better i felt after i’ve exercised in the past. On really bad days i tell myself to just do 15minutes and then see how i feel. Those days i make sure i drink water while walking and go slow. Most times after 15min i decide to keep going - I also think about what i ate during the day and how much water ive had.
Say to yourself that you will only do one exercise. Starting is the most difficult part. I’m always dreading to start my workout, but once i have done 1 exercise I tell myself I can do 1 more and so on. After a workout I always feel more refreshed and certainly more happy. You can do this! I believe in you!
Leaving the house, start to walk and don’t stop, if you need to walk for an hour, walk for an hour, you Will feel better
I’m not really dealing with depression, so I can only tell you what works for me on my bad days. When I really don’t want to leave my bed or the couch, the only thing that makes me get up is knowing that I’ll enjoy the exercises. I run outside, and I enjoy being active outside, even when it is in the city. Find something that you like a lot and when you did it a few times, it will make the step to get going smaller and smaller.
It’s hard to push yourself when feeling low. I remind myself that just lying on the sofa or staying in bed is not actually going to help in the long run. In fact, it makes me procrastinate more, or feel more stagnant. So this motivates me to just get up, and go out. Exercise when I’m feeling really low has to be more about self - care, so I usually choose to have a good walk in my favourite place with my dog, like the woods or near a local lake. I get fresh air, steps and appreciation for what’s around me. It always does the trick.
Depression is a very difficult state of mind and it’s understandable that there’s no immediate desire to exercise. Everyone would prefer to be not depressed and a big part of reinstating happiness when depressed is to raise endorphin levels. Exercise is great at this because it provides a ‘natural high’ along with a sense of accomplishment. Make the exercise something that suits your depression. If you need time and space, go for a long walk or run. Even a short walk or run will help immensely. If you need to get out of your head, do something explosive and all encompassing like a HIIT (High Intensity Interval Training) workout, boxing, or sprints. If you can get someone to exercise with as well this will be of great benefit both physically and mentally. What counts is getting moving, even just a little, to help lift the depression. Best of luck at beating the Black Dog!!!
Don’t over think it and you just go anyway. I run. I always feel better once I’ve been and it helps lift any low mood. You can work out the low mood. And make sure you have your exercise clothes and kit ready from the night before. Makes it easier to just go and do it . Good luck
In my personal experience, when feelings of depression are part of the day, there are two views to the exercising routine: (1) exercising can help overcome depression, and you know that by doing it, will help you feel better, whether it is cardio or yoga or dancing; (2) exercising is not a tool for managing depression, therefor it becomes a burden; the trick is to manage your thoughts and not view exercise like a task or a to do on the agenda for the day. Most of the times I try to re-engineer my thinking, instead of saying "I have to...", I rephrase into "I need / get / enjoy to...". I also try to visualize myself after the exercise: more alive, better strength, more motivation, more relaxed, less tensed. If I exercise in the night, which is my usual time, I tend to think over it all day long, sort of dreading the moment, which is why I usually set a fixed timing for exercising (say 8 PM) and know that until that time, I have a lot of other things to do between work and exercise, keeping my mind busy. Before starting the routine, I do some pep talk to myself (encouraging affirmations), put some music, a bit of mindful preparation ahead just to get the mind accustomed. And of course, I make it a commitment, by asking a friend or boyfriend to held me accountable for missing out on workouts.
When I’m depressed it’s difficult to exercise, I can keep it up if I gather the strength to start, one I’m going or doing it’s easy to keep on with you habit
I think of how much worse I feel when I miss opportunities to manage things I am in control of, just because of how depressed I feel about things I am not in control of. It may not feel entertaining on some days but I try to go with the flow and stick to my routine if I cannot do any better. That way it will be ok if on occasions I really need the day off. I will have the day off and will be able to enjoy it too as a deserved treat.
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
