Exercise motivation when depressed - any tips?

[Wonderbug81]

I have bouts of low mood and depression as a result of perimenopause. I'm on HRT but I'm finding that while it's definitely helping, I can be quite up and down week to week depending on natural hormone levels.

I know the things I should be doing - eating well/gut health, sleep and rest and generally I'm fine with these. But I have a busy, long-houred senior new job and the last thing I feel like doing is exercising after work or on weekends, especially if it involves going to the gym. I just want to sit on the sofa and be still.

I'd love any tips for how those of you who have managed to exercise through depression managed it? What motivated you? How did you get started?

I recognise the way you are feeling. And when having a really difficult time lately, I toned down the intensity and frequency of exercise, but did what I could and regularly as possible because I know mentally it would help me.

So try and think of it as helping to improve your mental health and help you recover? Maybe lower the number of workouts a week if it feels more doable.

I also never look forward to or 'want' to workout, but I do because if I can get out of bed, then I can workout, even if I'm still in pyjamas and I know the rest of the day will be slightly better for it. I will then enjoy more sitting on the sofa and being still and quiet the rest of the day if that's what is needed.

Thank you. While I have exercised in the past (weights/cardio multiple times a week) it's been a while so even mustering up the motivation to do a few minutes is challenging.

Logically I know it will help but I use so much effort on the rest of my life, it just seems too much.

You're totally right though, I always feel better afterwards. Maybe I need to focus on that as a goal.

For me it’s about finding an exercise that I know elevates my mood but doesn’t feel too ‘big’, there are days I can’t face the gym or a class, too many people, too much interaction even if it’s just a cursory acknowledgement of someone being there. On those days a walk in the park or a local beauty spot is helpful, feeling the air on my skin, hearing birds or kids playing in the distance, seeing new plants and flowers sprouting or leaves changing colours, smelling freshly cut grass. It’s enough to ground me and refresh me a little while also giving me some exercise even if only low key.

Thank you. Yes walking is probably my best bet for now but it's getting out there that I find hard. Once I'm out it's usually OK but the call of the sofa is always so loud.

Set yourself very small, manageable tasks such as the minute of an exercise class online or a short walk, and you may find you are happy to do more. Sometimes just getting outside can help as does finding something that you enjoy.

Absolutely understand. Started my period yesterday and as usual, the days running up to it are days of insomnia and fatigue. I won’t be exercising until Tuesday at the earliest. Have you tried Lucy Wyndham Read on YouTube? Just short 5 or 7 minute workouts. xx

I find a work out picks up my mood, so if I've had a crappy low energy day a quick run or a 30 min weight session just makes it a worthwhile good day. Joe Wicks always says you never regret a work out and it's so true, I think that yo myself when forcing myself to start a workout, and the fact that it's just 30 mins of the day.

Also find a really epic music playlist helps, Depends on your taste but Hans Zimmer makes running feel like flying 😂

With low mood it’s important not to chase motivation as it just won’t come. Instead try to be disciplined with a strict routine that is scheduled and very, very easy to stick to. Exercise clothes ready to put in immediately, shared calendar with very clearly earmarked time to exercise, equipment or routes planned. Make it as easy as possible to stick to and as routine as possible. On the days you don’t want to go, you go and do 10% and if you want to stop, you stop. But you maintain the routine.

As soon as you get out of bed stand and look out of the window and notice some things that are different to the morning before. Breathe deeply and just enjoy the moment.

I think part of the problem is overthinking and the stories we tell ourselves.

What I have found to work is being really understanding with myself and saying ( to myself) : it's ok, I don't have to do anything, but if I can, I will just put on my trainers and open the door and stand on the front porch. I don't have to do anything more today. And then usually this is all it takes to get me moving.
You probably are very hard on yourself and expect almost perfection of yourself. This mindset is not helping in this situation. Be kind, gentle and forgiving. You are human too and deserve kindness!

Small goals, make it part of your routine.
I also find having the mindset that exercise isn’t necessarily going to make you feel better, or that to is something you should look forward to, it is just something you have to do, like brushing your teeth or putting your clothes on.
Find a podcast you like but go for a walk while you are listening to it so the point is you get to a listen to a podcast and walking is just something you do while you are listening. Don’t feel you’ve failed if you don’t get all spiritual and thankful about ‘being in nature’.

Yes this is a good idea - keeping the goal very small. Thank you.

Will take a look, thank you!

Love the point about not chasing motivation. Thank you.

What a lovely post. And you're right, I am quite hard on myself. Will try a different approach to do. Thank you.

I could have written your post OP, except it’s not just peri related. Following for inspiration.

There' probably quite a few of us who for whatever reason, are struggling to find the motivation. There's some great advice in the replies. Starting really small and working from there seems to be the way forward. Good luck on your own journey.

Love this……
I can’t get behind the nature thing (I do like water though- lakes, rivers , the sea) but trees , another tree, and another tree.
But I always feel better for having a walk.
So don’t wait for motivation- that comes, maybe , after the walk.

@TammyJones
I much prefer being outside (except when it is cold and miserable and grey, and then all the ‘oh there’s no such thing as bad weather, just the wrong clothing’ people can just FOTTFSOF along with the ‘being in nature’ people), love watching birds and open landscapes and too am drawn to water, but I find woods and forests so gloomy and depressing in the uk.

I have been running on and off for about 7 years. What motivates me is having a running partner and booking races in. We run between 5 and 10k. It’s harder to not go when there is someone waiting on you.
I’m not sure I’d get out the door otherwise.

@Iwontlethtesungodownonme
can I ask how you found a partner? I’d love to go with someone, and I have friends who run but they are either much too slow or not available when I am.
I am toying with joining a local club but they run the night before I have a scheduled long run and I know I won’t be recovered enough. (Am training for a HM )
Sorry, not trying to derail the thread!

It’s really tough and I understand. I have a dog which (in a way) makes it easier as I have to walk him after work as much as I really don’t feel like it. I generally have zero motivation to do it but like others have said, I don’t wait for the motivation I just force myself out the door. I try to remember that walking has 100% track record for making me feel better after, so it is worth the effort.

Do you like swimming? I only ask because I found that the most beneficial of all in terms of mental health. Something about being around/in the water. I used to pay and go to a nice spa pool rather than the local swimming pool. Unfortunately I can’t afford it now but I would be back there like a shot if I could.

@MagpiePi I got lucky. Someone set up a C25k group at work. At the end of the programme only two of us were left and we have continued to run together since. She is slightly faster than me but I can maintain more distance so we complement each other quite well.
We have a lovely run club in our town. I have been on a couple of their runs but the times aren’t great for me. If they work for you is there a way you can move your long run about? You might find someone in the club with similar goals.

For me, I find going straight from work (not coming home and sitting down ) helps. I try and get a friend to commit to a class with me then I am accountable more .
If I do the gym (not a class) I will ensure I have an audiobook / podcast/music to listen to !
I also try and vary it eg different type each day - weights class, treadmill, pilates, boxing, swimming. Variety os the spice of life !
Just an idea, could you get some free weights to use at home and then for cardio just walk / cycle places ?

If I really dont feel like it I try to be kind to myself and not feel bad (this is common in winter )

I book classes that fine me for cancelling at short notice, isn't much but force's me to do it. Try and find fun classes like zumba or step as they don't feel as exercisey if it's to fun music etc