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Finding Exercise Motivation When You're Depressed

How to Get Moving When You're Low on Energy

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I know exercise is supposed to help me fight depression, but how can I find the motivation to work out when I'm depressed?

Depression definitely can make it hard to find the motivation for exercise (among other things) because loss of interest in normal activities, along with the ability to enjoy them, is often one of the main symptoms of depression. But what does that mean in practical terms?
 
It definitely doesn’t mean that you’ll have to wait until your depression has cleared up before you’ll be able to start building up a regular exercise routine. In fact, it probably means just the opposite. You might need to stop looking for your motivation or waiting for it to appear before you start working out.  Instead, recognize that feeling unmotivated is part of the illness and that starting a regular exercise routine is an important part of the cure. It’s a lot like getting out of bed in the morning on a low day—you might not feel like it; but you know that if you don’t do it, things are only going to go downhill from there.
 
The good news is that actually starting an effective exercise routine isn’t as unpleasant or difficult as it seems. Just because you're depressed doesn't mean you'll to have to spend weeks or months forcing yourself to do something you don’t feel like doing; you just have to start by taking the first few steps on faith. That’s because motivation is actually a mental muscle that works a lot like your other muscles—the more you use it, the stronger it gets. And just like there are good (and bad) ways to train your other muscles effectively, there are good ways to train your motivation so it gets stronger as you go along, and makes it easier for you to establish and maintain a good exercise habit. Here are a few good motivation muscle training tips to get you started.
 
Start with where you are today, and move forward from there. Exercise doesn’t have to mean 60 minutes of heart-pounding, heavy-breathing activity that leaves you sweaty, sore and exhausted. And you don’t need any special equipment or a gym membership to get started. You can start with something as simple as a walk around the block, going up and down your stairs a couple of times, or just taking some time to stretch your muscles while you’re watching TV. The important thing at first is to make a deal with yourself that you’ll do something every day rather than nothing. Once you’ve established a good streak of doing some activity every day, you can take the next step of trying to do a little more today than you did yesterday, and setting yourself some realistic goals or physical challenges that will keep things interesting.


Pay attention to how your efforts make you feel.
One of the chief benefits of exercise, especially if you’re dealing with depression, is the way it stimulates the release of endorphins and neurotransmitters in your brain. These are your body’s natural feel-good chemicals, and they can provide a significant mood boost at the same time they’re helping you generate some motivation to keep moving. You can make it easier for your endorphins to do all this for you if you pay attention to how your exercise makes you feel.

Notice how you’re feeling before, during, and after your exercise. Did your energy level pick up once you got started? Did you feel better afterward than you did before you started? How do you feel after you decide to skip your workouts, and how does that compare to how you feel when you decide to just do it? On days when you find yourself struggling to get started with exercise, take a moment to ask yourself how you’d rather feel today and which choice seems most likely to help you make that happen?

 
Be aware though, that exercise isn’t a substitute for other forms of treatment you might  also need when you’re dealing with a clinical depression. Rather, it’s a way you can help increase the positive effects of those treatments.
 
 
Reward yourself for successes, small and large.
One of the best ways to turn one good decision into a string of good decisions is to reward yourself. Earlier I mentioned starting a streak of days on which you decide to do some kind of physical activity rather than none. You can help yourself achieve this goal by setting a specific and reasonable target of consecutive days (let’s say seven) and then setting up a reward you can earn by achieving that goal. Maybe there’s a book you think you might enjoy or a movie you’d like to see, or maybe it’s been a while since you’ve gone out for dinner with a friend. It can be anything, really, as long as it won’t bust your budget or add any stress to your life. And if you can pick a reward that involves something you used to enjoy before becoming depressed, all the better.

Once you’ve achieved your first goal, set another one that’s a bit more challenging, like working your way up to 30 minutes of exercise, and find a new reward. Keep your goals specific, relatively short-term, and reasonable, and always keep in mind that progress doesn’t require perfection. If you miss a day of exercise that doesn’t end this whole project—it just means you start counting your seven days over at one again.
 
Share your efforts with someone else in the same boat.
One of the factors that can make depression especially difficult to beat is that people who haven’t been depressed often don’t seem to understand what you're going through. Often, they seem to think (and will be happy to tell you) that you just need to snap out of it or pull yourself together. That’s not true, any more than someone with diabetes or pneumonia just needs to snap out of it; and it’s not helpful. One thing that does seem pretty clear is that people do a lot better at overcoming depression when they have the support and company of people who do know what you’re dealing with—because they’re also trying to do the same thing. So if you’re struggling to establish a regular exercise routine, find others in the same boat.

Most communities have in-person support groups focused on depression recovery, and there are many online resources that include social communities—like right here on SparkPeople. You can find active message board threads and exercise challenges, as well as online exercise buddies and accountability partners you can hook up with if you think that would be helpful. There’s nothing like the feeling of not wanting to let your exercise partner down to get you up and moving when you might otherwise not. There are also SparkTeams of members dealing with depression that can give you a place to go when you need to talk about what’s going on for you, or find someone you can help out when you want to get your mind off your own problems for a little while.
 
Source
Mayo Clinic. "Depression and Anxiety: Exercise Eases Symptoms," accessed February 25, 2013. www.mayoclinic.com.

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Member Comments

  • SUBICK
    I've lived with depression for 50 years - and I have NEVER found that exercise helps when I'm in a depressed stage. But then depression is not a monolithic thing. There are probably as many pathways leading to depression as there are depressed people.

    Exercise may be as effective as either antidepressants or placebo for some people with mild to moderate depression, but there is evidence that as the severity of depression increases, the effectiveness of exercise decreases, while the effectiveness of the right antidepressant increases.

    The right antidepressant for the individual, just like exercise, depends on the person's genome. For example, I recently ran my Ancestry.com DNA results through Promethease. To my amazement, I found that I'm 7.7x as likely to respond positively to Bupropion as the general population as well as 4x less likely to respond to tricyclics or to placebo. This has been my actual experience. Bupropion opened the door to a world I had no idea existed - a world with colour and taste and smells that are sharp and clear.

    As to exercise: my geneset is homozygous for AMPD1 deficiency. This means that my skeletal muscles very rapidly run out of oomph. Again, this has been my actual experience. Even as a child, I got tired very quickly, so while my peers were running around, I would get a book and lie on the floor or take a blanket onto the lawn.

    Further, I carry one copy of each of two genes that code for low tetrahydrobiopter
    in production. I'm pasting in a section from World's Healthiest Foods on the role of tetrahydrobiopter
    in in neurological health:

    "In what has come to be named the BH4 Cycle (where is an abbreviation for tetrahydrobiopter
    in), researchers have verified a close connection between production of multiple neurotransmitters (with special emphasis on serotonin and dopamine) and availability of folate. In fact, part of the molecule for which this BH4 Cycle is named (dihydrobiopterin
    , or BH2) can itself be readily converted into a form of folate (dihydrofolate). In addition, researchers now kno...
  • Great information!
  • exercise seems to be good for whatever ails you
  • Great information
  • Exercise can be so beneficial when you are depressed!
  • I needed this right now! Thanks!
  • Great information!
  • Great information!
  • Terribly been there, but kept pushing with my exercise and treatment.
  • Great information!
  • PLCHAPPELL
    Exercise helps with depression.
  • Excellent. Thanks!
  • ROCKS8ROX
  • CCJOHNCC
    Why can't people use a free grammatical error auto fix app when writing articles? I don't get it. Don't they realize it hurts our brains to read, "Just because you're depressed doesn't mean you'll to have to spend weeks or months forcing........." Please tell me I am not alone. If I am too picky than feel free to curse me to death.
  • thank you very much

About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.