Depression vs The Gym
I should work out. I don’t want to work out. I didn’t work out. Guess I’m just a failure.
Ever had that internal dialogue? Me too. There are so many medical studies, news articles, and fitness influencers that tell us how important exercise is for mental health. Can’t dispute the science, but there is a real gap between knowing and doing. How do we get past that overwhelming lack of motivation, and help the depressed self get up and move?
Real talk: I was diagnosed with major depressive disorder as a teenager. Depression has been an unwanted companion as long as I can remember, and I’m well acquainted with its equally negative view of me. It likes to tell me all of my failings, and tries to convince me that trying will most likely have disappointing results, so why bother? This isn’t a pity party, just a reality that many other people live with too. Cheers if you’re part of that super cool club!
I chose to train people in physical wellness for a living, but there some days when what I’m teaching is just as much for me as for my client. Here are 3 things I teach my clients to overcome lack of motivation, and often use myself:
Have a back up plan
We write up our exercise plan in a bright moment of motivation. Just making that plan gives us a rush of good feelings, a sense of accomplishment based on the potential achievement. But then…the day comes to implement said plan, and our motivation has left the building. That high intensity workout you were going to do now sounds about as fun as getting a colonoscopy. You get the dreaded depression freeze, spending the rest of your day putting off the workout while also being distracted by how much you don’t want to do the workout. (It’s the worst, I hate those days.)
Give yourself a break! Have a back up plan that feels more doable. You’re more likely to do at least some healthy movement if you have a simpler alternative, and it will give you a much needed win. Take a restful walk, do a gentle and refreshing Pilates video, or even do an abbreviated version of your original plan. Some movement is always better than none!
Make a weekly checklist
We make lists for everything from groceries to playlists. Why not do the same for exercise?
I like to have a printed checklist of exercises I want to accomplish each week. Some days I will blast through several in one stellar session, other days I will only check off a couple things. Having a set goal keeps me focused, but having flexibility in how I reach it gives me the grace to be kind to myself on tough brain days.
Accept that some days will simply be hard
I wish I could say the two ideas above will always make it easier, but for the clinically depressed, sometimes it will just be hard. I have learned that when we become an observer to our thoughts and feelings, we connect that they are only thoughts and feelings, not facts. Your brain may say you’re worthless, everything is pointless, why even bother, but at the end of the day, those are just thoughts. Even in the midst of particularly dark moments, we always have a degree of choice in what we do or don’t do. While it’s important to be kind to our inner self, and make adjustments as necessary, it’s also important to learn how to do at least a small thing even when it’s hard. Give yourself the win, it can make all the difference.
I’m certainly not trivializing how severe depression can be, or putting blame on a person who didn’t work out because they couldn’t fight those negative thoughts. What I am saying, as someone who actively fights with this form of mental illness, is that I know the only way out is through. Learn to accept the really hard days as simply a hard day, be an observer, and build tolerance for those moments by not giving up on your physical health.
I promise these techniques do work, and will help you start to regain control. The best part is that it’s a win-win, because caring for the body inevitably takes care of the mind also. Keep on fighting friends, and please tell me if you find any of these ideas helpful for yourself, or have any other helpful hints!
