There was a time when just leaving the bed felt like a Herculean Task. Depression was so wrapped up in me that I could hardly visualize myself seeing the light of the day. But then, I was introduced to something that was life-changing: exercise. It was not an instantaneous the result, but it was a mighty persuasive weapon on my way to mental wellness. Today, I would like to tell you about the ways in which exercise can develop your mood and confidence and make it regular in your lifestyle.
Understanding the Link Between Exercise and Depression
Lest we should dig into practical steps, I would like you to fathom first the concept of exercise and how it helps those who are having depression. This refers to the fact that fitness and weight loss are not the only factors. Exercise has a remarkable influence on our brains and at the same time our overall mood.
During workouts, our bodies secrete hormones referred to as endorphins. They are Kings of their realm, essentially happy hormones, as they have the capacity to alleviate the pain and hence elate you. In addition to that, regular physical activities are the reason that you can also:
Gain more faith
Get better sleep
Be less tense and anxious
Enhance energy levels
Strengthen cognitive function
A study in the American Journal of Psychiatry has concluded that a mere one hour of exercise a week can lower the rate of cases of depression by 12%. That's a huge number! But remember, although exercise can be a valuable tool, you might still need professional help if you have severe depression.
Step 1: Start Where You Are
One of the key stages in incorporating exercise into your depression treatment is to commence from the very point where you are. Do not concern yourself with what other people are up to or what you assume you "should" do. You have your journey, and that is fine.
When I initially started, I had hardly come to the point of taking a five-minute walk around my house. And you know what? That was okay. In fact, it was more than that because it was a step and that's what counts the most.
The following is the list of steps you can carry out:
Check your actual activity level without any bias.
Set a small and achievable goal. It might be something like taking a five-minute walk three times a week, dancing to one song every day.
Write down your goal and stick it on a place where it is visible.
Know that the main idea is to set the easiest aim as the first step so that you'll find it nearly impossible to fail. In this way, you'll gain confidence and momentum.
Step 2: Choose Activities You Enjoy
Exercise doesn't have to mean the gym unless you love to sweat! The exercise that is most effective is one that you will be able to adhere to. What are the things you like? Or maybe there is something you've been thinking of trying out? Take a look at these suggestions:
Walking or hiking in a park
Even just having fun on the living room dance floors
Swimming
Yoga or relaxing exercises
Cycling
Spending time with a sports team
Caring for your garden
I cherished the tranquility of meditation and the lively mood of coming back to dancing. Seek and learn what resonates with you. Do not look for the best things but find something that will make you feel good and is interesting to you.
Step 3: Create a Realistic Schedule
Once you have the activities you like, now it's about making a plan. But the rule is the following: Be realistic! It's better to start small and build up than to set high goals which you can't keep.
One way to do it is like this:
Do a self-assessment, see when you are free, and allocate some time for the physical activity leisurely during the day.
First off, starting off with only two, three might be even more insignificant, sessions per week. The sessions need not be lengthy. Ten-fifteen minutes in every session is satisfactory. One day before your workout done, write down the days and hours you will be physically active and put a note on the window.
Get yourself reminders or leave stickie notes to have it in mind.
Take for example, your timetable may look like this initially:
Monday: 10-minute stroll after dinner
Wednesday: 15-minute yoga session in the morning before breakfast
Saturday: 20-minute dance party in the living room
Always keep in mind that continually is the most daunting at this point rather than going hard!
Step 4: Prepare for Obstacles
To be honest, sometimes depression will make it so hard to stick to your plan that it will be nearly impossible. Bearing this in mind, let's make a list of things to be prepared to face this difficulty.
Here are some suggestions that I have found useful:
Always have a second plan: Just in case what you had planned seems to be very complicated, or you can't do it, have a simpler alternative plan. Instead of a 20-minute walk, you may just step outside for 5 minutes.
Stick to the 5-minute rule: Decide on 5 minutes being the minimum but, you will probably feel that you want to continue when you get going.
Hiring a friend or a family member to attend the same activities or to periodically check on you are the main roles of your circle's help.
Forgiving yourself if you miss a day will help you get back on your track the next day.
It's important to remember that progress is not linear. Ups and downs are very much part of the journey and this is totally normal.
Step 5: Track Your Progress
Your options are
You can get a calendar and on the days when you train, you can put a checkmark on them
A diary may be the answer where you keep track of your activities of the day and the feelings before and after
A mood tracking app which not only records your activities but also your moods, can be useful in detecting negative patterns in your behavioral sequences
Step 6: Gradually Increase Intensity and Duration
A good rule of thumb is to add either the period or strenuosity of your workouts at about 10% every week. E.g.,
Week 1: Three 10-minute explorations of your neighborhood by feet
Week 2: Three 20-minute explorations of your neighborhood by feet
Week 3: Three 20-minute explorations of your neighborhood while jogging
etc...
Keep watch over your mind and body. Some weeks you will feel content with your progress while at other times you may have to take it easier. And, that is perfectly acceptable, too.
Step 7: Celebrate Your Victories
Did you have a week where you followed your exercise plan every day without a miss? Congratulate yourself! Did you decide to try something different? Good job! Were you able to get out of bed and stretch for 5 minutes when it was the last thing you wanted to do? Absolutely, you should be proud of such a thing!
The days can be treated as well, with such manifestation:
Got to be free like a bird sitting on a virtual menu or just roam a site on the net
Choose your favorite show
Sharing your accomplishment, even by calling a friend
Acknowledge the effort you are making and the progress you are making
Also, when you celebrate you are multi-tasking. By doing so you are reinforcing your positive behaviors along with the struggle. Thus, you build a kind of you that can cope with adversity.
Step 8: Connect with Others
Think about:
Being a part of a local walking or running group
Participating in a group workout or a dance class
Finding a workout partner
Belonging in digital fitness communities
Conclusion: Your Journey to Better Mental Health
In the following, a list of the steps we have covered:
Find where you are
Choose what makes you happy
Create a juste schedule
Be ready for the problems
Mark your improvement
Doing the exercises longer and more intense
Celebrate your successes
Connect with other people
While you are kicked off on this life-changing journey with patience be kind to yourself. Of course, you won't go through every day with the same easiness but, it's normal. The most significant thing is not the content but what really counts is which is that you are in the process of taking some actions forward to look after your mental health.
