When you’re depressed, it’s easy to put off exercise. But the truth is, depression and inactivity are a bad combination. Exercise can help your mood and energy levels—but only if you make time for it. So how to motivate yourself to workout when depressed?
To motivate yourself to workout when feeling depressed, it’s important to set realistic goals, establish a routine, find an exercise you enjoy, seek support and accountability, focus on the benefits of exercise, start small, practice self-compassion, use positive reinforcement, and consider seeking professional help if needed.
By setting attainable goals, creating a consistent routine, finding pleasure in physical activity, and surrounding yourself with support, you can overcome the barriers of depression and find the motivation to prioritize your well-being through regular exercise. Remember to be kind to yourself and celebrate your progress along the way. read out the following article to explore these points in detail.
9 Key Points To Motivate Yourself To Workout When Depressed
1. Set Realistic Goals
It’s important to set realistic goals. If you don’t, you’ll likely get discouraged and give up. For example, if your goal is to lose 50 pounds in two months, or run a marathon without ever running before–these are not realistic goals. You need to take into consideration what your body can handle and what is possible within the time frame that works best for YOU!
2. Establish A Routine
One way to get started is by establishing a routine. You know what time of day you’re most likely to feel motivated, so choose that as the time for your workout. If possible, try to select a location that will be conducive to working out–a gym or park might be better than your living room if there’s nowhere else available.
Once you’ve picked out the perfect place and time for your exercise session, it’s time to make sure all other aspects are in order: Have clothing appropriate for physical activity ready at home; pack any necessary equipment (such as weights) before heading out; and prepare yourself mentally by thinking about why this workout matters so much right now (i.e., “I need this because my depression symptoms have been really bad lately”).
Once everything is set up properly with minimal effort required on our part later down the road when we need motivation more urgently than ever before!
3. Find An Exercise You Enjoy
If you’re depressed, it can be hard to find the energy to exercise. That said, exercise is one of the best ways to improve your mood and feel better overall. When I’m feeling down, I like to go for a walk or jog around my neighborhood–it’s free and gives me time alone with my thoughts in a way that doesn’t feel stifling or overwhelming (and if the weather isn’t cooperating with outdoor activities yet).
If those options don’t appeal to you, try exploring some other forms of physical activity: maybe yoga would suit your needs better than jogging? Or maybe there’s an indoor gym nearby where they offer classes at different times throughout the day so they fit into your schedule more easily than working out on your own every day would allow.
If none of these things sound appealing either…well then maybe think about finding something else entirely! Maybe try rock climbing instead–that might sound scary but trust me when I say this type of thing helps build confidence levels which will come in handy later on when trying new things becomes more necessary than ever before due to life circumstances changing over time.”
4. Seek Support And Accountability
Find a workout buddy. It’s easier to stick to your goals when someone else is holding you accountable.
Get a trainer. A professional can offer advice and motivation that you may not have thought of, as well as help with form and technique so that you avoid injury during workouts. Join a support group or class at the gym, where there will likely be people who are struggling with similar issues as yours (such as depression).
5. Focus On The Benefits To Stay Motivated
When you’re feeling depressed, it can be hard to see the benefits of working out. You might think that it’s not worth the effort and effort is something you don’t have right now. But here are some ways to focus on what’s good about working out:
- Feeling good about yourself
- Being healthy
- Doing more with your kids (like going for walks together or playing sports)
6. Start Small
If you’re feeling depressed, it can be hard to motivate yourself to start exercising. But the best way to get started is by starting small.
- Set a goal that’s manageable and easy enough that you won’t feel defeated when things aren’t perfect right away. Your first goal should be something like “I will go for a walk around my neighborhood every morning,” or “I will do one push-up today.”
- Schedule time in your calendar so that exercise becomes part of your daily routine: “7:00AM – Wake up & exercise” might work well as a reminder for an early riser; if not, try something like “After breakfast & before work.” Add other appointments if needed (like after dinner). This way when someone asks what time it was supposed to happen, all they’ll need is look back at their phone screen!
7. Practice Self-Compassion
Self-compassion is the opposite of self-criticism, and it can help you feel better about yourself and your life. When you’re feeling down, it’s easy to fall into a pattern of negative thinking that makes you feel bad about yourself–like beating yourself up for not exercising or eating healthily, or telling yourself that it’s okay if you don’t get out of bed today because there’s no point anyway.
Self-compassion means treating yourself with kindness instead of harshness when things go wrong in life; this helps prevent feelings of worthlessness and shame from taking over your emotional state.
It also allows us to accept our imperfections without feeling like we’re being hard on ourselves for them; after all, nobody is perfect! When we’re able to embrace our flaws rather than berate ourselves for them (or worse yet ignore them completely), we open ourselves up to new possibilities: maybe there are ways around this obstacle I’m facing now. Or maybe my situation isn’t as bad as I thought?
8. Use Positive Reinforcement To Stay Motivated
Give yourself credit for your progress. When you feel like giving up, take a step back and look at what you’ve already accomplished. Think about how far you’ve come since starting this journey, no matter how small or insignificant it may seem at first glance. This can help keep things in perspective and remind you that there is light at the end of the tunnel even when things feel especially dark right now!
Encourage yourself along the way by reminding yourself why working out is important to YOU personally (not just because some magazine told us all our lives would be better if we did). If nothing else works for motivating myself when depressed then try using positive reinforcement like rewarding myself with a hot shower after my workout or buying new gym clothes because they make me feel good while working out 🙂
9. Seek Professional Help To Stay Motivated
If you’ve tried everything and nothing seems to work, it’s time to seek professional help. There are many types of professionals who can offer assistance with depression, including psychologists and counselors.
If you’re not sure where to start or what type of professional would be best for your situation, don’t be afraid to ask friends or family members for suggestions–they may have had experience with someone who helped them through their own struggles with mental health issues.
Don’t feel like asking for help makes you weak; on the contrary: it takes courage! Don’t let stigma keep you from seeking out help when it’s needed most; instead, consider this an opportunity for growth as well as self-care (which is important).
Conclusion
If you’re struggling with depression and have found that your motivation to exercise has decreased, it’s important to remember that it does not mean that you will never be able to work out again. There are many ways for you to get back on track and start feeling better about yourself again.
FAQs
Yes, exercising when feeling depressed can have several benefits. Physical activity releases endorphins, which are known as “feel-good” hormones, and can help improve mood and reduce symptoms of depression. It also provides a distraction, boosts energy levels, promotes better sleep, and enhances overall well-being.
To mentally motivate yourself to workout, try the following strategies:
1. Set realistic and achievable goals.
2. Find an exercise routine or activity that you enjoy.
3. Establish a consistent workout schedule.
4. Break down your workouts into smaller, manageable sessions.
5. Find a workout buddy or join group classes for added motivation and accountability.
Focus on the positive outcomes and benefits of exercising, such as improved mood and increased energy.
The best exercise for someone feeling depressed can vary depending on individual preferences and physical capabilities. However, aerobic exercises like brisk walking, jogging, cycling, or swimming are often recommended as they release endorphins and increase heart rate, promoting a sense of well-being. Additionally, activities such as yoga or Pilates can help with relaxation and stress reduction.
Going to the gym when feeling depressed can be challenging, but here are some tips to help:
1. Start small and set realistic goals. Begin with shorter gym sessions or lower-intensity workouts.
2. Create a routine and stick to it, making exercise a regular part of your day.
3. Find a supportive gym environment or workout with a trusted friend who can provide motivation and encouragement.
4. Focus on the positive effects of exercise on your mental well-being, such as improved mood and reduced stress.
5. Experiment with different workout classes or activities to find what you enjoy most.
6. Seek professional help if needed, such as speaking with a therapist or counselor who can provide additional support and guidance.
Author Disclaimer
I, Johnson, am a seasoned expert in motivation and the author of this blog. The information and motivational quotes provided are based on my extensive knowledge and experience in this field. However, please note that the content is for informational and inspirational purposes only and should not be considered as professional advice. Readers are encouraged to seek professional guidance and make their own decisions based on their unique circumstances. I cannot be held responsible for any consequences resulting from the use or application of the information and quotes provided in this blog.
