Routine to combat depression

[ForBrickSnake]

I'm gradually coming out of depression but sometimes struggle to be more active. I left my job a few months ago due to depression/OCD so I'm now looking for another job. I joined the gym this week and have been once. Due to being on Metazapine for 6 weeks I've gained a lot of weight. It seems like a waste of time going to the - even though I knew it would not help me get fit (losing battle on Metazapine) I told myself it would do me good anyway to get out but I'm putting off going. Is anyone else in a similar situation? How do you fill your day and feel more positive?

Hi OP,
I would try not to make the gym another stick to beat yourself with. Try to reframe it to self care.

I try to motivate myself to go to the gym (once a week) by telling myself I don't need to stay longer than 20 mins if I don't want to/ dont need to work hard if I don't want to, and listening to great music on my phone when I'm there (for me this is 80s music on youtube).

When I get there I am usually happy to work harder or stay longer but the benchmark that it is fine to spend 20 mins walking on a treadmill listening to music then to go home lowers the threshold to going.

All movement (not even neccessarily exercise) is good for our wellbeing. Being in green spaces and water is supposed to be particularly good.

You could also consider a good multivitamin e.g. Well Woman/ Well Man or similar and magnesium for sleep (usual caveat of check with your doctor if you have liver/kidney problems etc before doing this).

Be kind to yourself. Try to nourish yourself in food and activity but if you are not feeling able to do anything one day that is OK. Wait it out and when you get a little bit of motivation returning roll with it.

Take good care of yourself.

Thank you. Today's movement is a bit of housework and hopefully a dog walk.

Do they have classes at your gym? Personally, I'm useless at motivating myself, but I'm much better if I am at a class. If not, an exercise video has the same effect.

If they do, I'd look at something like pilates or an ab workout to begin with (those tend to be a bit shorter).

For getting about when coming out of a depression, I always liked having a nice shower in the morning and planning a trip to a charity shop so I could bargain hunt. It's not much money and it's a nice boost to find cheap treasures.

Gym isn't necessary. 🌺Do what you enjoy.
Dog walks are great. If you like walking, is there a local walking group?

Recovery from mental health struggles takes time, and strength. I wonder if weight loss within all of this is another pressure?

What about a self care routine?

Be kind to yourself and do what you can when you can. Hope you feel better soon OP.

I think part of the process of recovery is getting to know yourself and replacing 'shoulds' with 'likes'. So discover what kind of physical activity you enjoy and do it, discover if you prefer routine or variety. If the gym depresses you, but you enjoy a regular dog walk, do that. if you feel self conscious in front of others, get some hand weights and bands and do upper body or body weight workouts online. Try yoga, pilates, zumba etc once or twice to see if you enjoy it.

I agree with @Winter2020, it is about setting goals, but setting them so they are achievable.

I find classes are helpful as you have to be there at a specific time rather than just having a vague, I'll go to the gym today, kind of plan.

But it is ok to accept that sometimes your body just isn't up to doing anything other than binge watching Netflix.

I did behaviour activation therapy for a while and some work with a support worker too. At the start of each week I planned one thing a day I could do and a treat for doing so. Once that started to get easier I added a couple of days with two activities making them more involved too.
Prior to starting it I built routine into my day by watching certain programmes at certain times of the day rather than binging one series. Having some pattern to the day helps me even when i can barely move from the sofa

Hello OP, there are quite a few helpful ideas here on how to feel better. I would like to add another. A truly good night's sleep/ the right medication and dosage.

Up to my present D episode I had never found anything that really made a difference. I could never get myself motivated no matter what. But this time I have forced myself to see my psychiatrist monthly and we worked on getting the right medication and dosage. This has been unpleasant and slow but really helpful.

I am now taking a lowered dose of SNRI and this has helped with the insomnia and anxiety that had very likely provoked it. I am feeling so much less depressed and having lots fewer negative thoughts by getting much needed rest. I think in a few days/weeks I will be able to find the energy and desire to help myself more.

I also had blood work done and am taking B12, Vit D, magnesium and iron.

So don't forget what truly restful sleep can do for your MH along with the rest. Good luck to you.

Does your gym do classes? If not, I would recommend changing to one that does. I have had depression most of my life; now early 60s. I am permanently on Citalopram. I do: Monday, Zumba; Tuesday, Dance fit and Pilates; Wednesday, Body Pump; Thursday, Body Conditioning; Friday , Zumba. All interspersed with swimming.

Make it into a timetabled, social thing and you will not only eventually get the 'high' but you will become more accountable for your own health and, importantly, make new friends and acquaintances.

Thank you so much for the replies, lots of really good advice. I'm see the doc this week to review meds. Managed garden centre and dog walk today.