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How to Work Out When You Have Depression

Fitness, Happiness, Stress

How to Work Out When You Have Depression


If you are suffering from chronic depression, you may have heard the advice to just get out there to workout and get your blood pumping. It is true that exercise can help reduce symptoms of depression, anxiety, and make you feel better about yourself.

The problem is that for depressed people, this is a tall order. Even going out on a brief jog can be difficult. How can one work out while depressed?

Here are a few ways you can motivate yourself:

1. Start Small

When you think about going on a workout, you may picture yourself running around the town, or lifting some weights at a gym. This can sound like a daunting task that you may not want to face. Don’t think too big when thinking about working out.

Start your goals small. Go outside and do a walk. Do some lunges on your bed. Any exercise that gets the body moving can help you, so don’t think too much about it. Just move your body and you can be able to see results.

2. Make a Plan

When you are depressed, you tend to fall out of a routine. Having a routine may be able to reduce your chances of failing. Set aside a time to do a certain exercise, and then do it. Go on a little run in the morning, or at night. Lift weights right after work. The list goes on.

3. Hire a Personal Trainer

If you are depressed, you may need someone to help you and hold you accountable. Try a personal trainer if you can financially afford that. A personal trainer can help you get the results you need and allow you to pump some iron at your own pace. Make sure you have a personal trainer who is empathetic about your depression, yet holds you accountable at the same time.

4. Hold Yourself Accountable

When you fail to make it to your workout, don’t be like “Well, it’s because of the depression.” You need some accountability. Don’t beat yourself over it, but just remind yourself that you can do better and you should try to do so. By being more accountable, reaching your fitness goals can feel like a much better move.

5. Work Out With Friends or Family

Having a working out partner makes you more accountable. Planning a run with your friend can give you the motivation you need to keep up. You can work out with friends, your kids and even join fitness clubs and meet some strangers who can keep you accountable. Family hype can give you lots of ideas on different activities you can try with your kids.

6. Take Advantage of Your Good Mood Days

If you have days where you feel less depressed, don’t waste them. Get out there and work out. This may roll over and allow you to do them on days you normally couldn’t. Exercise can help you overall feel better, so it makes sense that doing it can help improve your entire week.

7. Seek Counseling

If you’re still finding it difficult to work out, you may want to talk to a counselor or a therapist about it. Counseling makes it so that you are held responsible, and yet the therapist helps write down a plan to get you started. Trying out online therapy can mean you can get help from your bed or get assistance as you’re working out.

Tackling depression is hard, but with a bit of effort, you can be able to conquer it.

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