Question for those with depression
kissedbytheocean
Posts: 131 Member
Does anyone else get really overwhelmed by exercising?
I find that even the idea of light exercise a few times a week is very overwhelming for me. I used to exercise quite a bit in the past and remember how much it used to benefit me, but every time I think about it now, I feel physically sick and anxious.
I find that even the idea of light exercise a few times a week is very overwhelming for me. I used to exercise quite a bit in the past and remember how much it used to benefit me, but every time I think about it now, I feel physically sick and anxious.
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Are you going to the gym or working out at home. I know lots of people have gym phobia, maybe a workout video at home is a good start?0
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Diagnosed manic depressive here, so I may be a bit different if you have SAD or clinical depression.
I did at first. And then I got angry at myself, both for when I did it, and when I didn't do it. However, after the first two weeks the endorphins were taking more of an effect and made me become more addicted to exercise. Unfortunately, work got insane and I didn't have any time to work out for several weeks, so then I became extremely critical and angry at myself.
I think I was semi-lucky with my manic cycles, since as soon as one hits I just take on *everything* there is. I do a bunch of projects, do more hours at work, work out more, sleep less... So then it becomes a matter of picking just one of those things to keep in routine when the depression strikes again.0 -
Talk to your doctor. They have options. Generalized anxiety is no joke and can be treated. Take care of yourself, and not just physically.
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working out at home helped me with this. Start by telling yourself that today you will just do 10 minutes. You will most likely do much more once you get started but promise yourself 10 minutes.0
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I get overwhelmed very easily. Just start small. Instead of thinking about all the workouts you have to do, just think about today. Go for a walk, start moving. Usually that will help and you'll keep going. Sometimes I don't feel like going to the gym but I just tell myself, "Alright just drive there first", and then "ok just go and do 10 mins on the elliptical". And usually I end up doing more than I set out to do and feel better
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working out at home helped me with this. Start by telling yourself that today you will just do 10 minutes. You will most likely do much more once you get started but promise yourself 10 minutes.
Get up in the morning and put all your workout clothes on (whether you go to the gym or start off at home). Promise yourself that if after exercising for 10 minutes you still feel absolutely miserable about it, give yourself permission to quit.0 -
The first time I was on MFP, I lost 34 pounds without exercising at all - just changed my eating habits. I was 48 years old, so for me the age thing didn't seem to matter. As you lose weight you'll feel more motivated to exercise...baby steps!:flowerforyou:0
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I get like that some days. Until I think about just how few calories I'm "allowed" to eat if I don't exercise. That gets me off my butt, for at least a couple hundred calories of workout.
Mondays are always the worst for me, because of the weekend. I've just spent 2 days hearing my husband talk about how many calories he gets a day to maintain, along with hearing how many more calories he burned than me doing whatever activities we did together (we both wear hear rate monitors, so he's not just picking burn numbers out of thin air). Makes me want to say, "F it." and just quit.
But getting out and doing SOMETHING is usually enough to break the funk a little.
You can do it!0 -
I totally understand where you are coming from. Depression makes me so exhausted and everything feels so overwhelming. There are some days it's a real battle just to get out of bed much less exercise. Maybe talk to your doctor about your medications...they might need a tune up.0
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I've suffered from severe depression and anxiety since I was a child so I understand that it can make it hard to even get off the couch to see friends and family, much less go exercise. However, I started by doing c25k outside with music blasting in my ears so I could ignore anyone around me. Now it's gotten to the point that I'm running 3 days a week, lifting 3 days a week, with 1 rest day per week, and I actually look forward to working out. If you can get yourself to get into it and do something you like doing, it will actually help you.
Doing something you enjoy is key. Whether it's walking, swimming, dancing, whatever... just get yourself to start and have it be part of your routine. It will definitely help.
Obviously, you should also talk to a doctor, but the advice above is my 2 cents. Good luck! :flowerforyou:0 -
I learned a long time ago that the worse I feel, the more I need to exercise. At the very least, I can always walk a mile, get some sunshine, and feel surprisingly better.0
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I get overwhelmed very easily. Just start small. Instead of thinking about all the workouts you have to do, just think about today. Go for a walk, start moving. Usually that will help and you'll keep going. Sometimes I don't feel like going to the gym but I just tell myself, "Alright just drive there first", and then "ok just go and do 10 mins on the elliptical". And usually I end up doing more than I set out to do and feel better
^^^ This. What I did to get myself started and maintain my routine was write it down on my calendar. Because I wrote "Run" on my calendar, it made me feel like, "Ok, I've got to make it happen." If I didn't follow my plan, I'd feel like I let myself down. Now I don't write down my plan because it's part of my life. I know what I do every single Sunday, Monday, Tuesday, etc. If I skip a workout because life happens, I don't sweat it, I just keep to the plan as best that I can. After all, it's a life plan.0 -
Does anyone else get really overwhelmed by exercising?
I find that even the idea of light exercise a few times a week is very overwhelming for me. I used to exercise quite a bit in the past and remember how much it used to benefit me, but every time I think about it now, I feel physically sick and anxious.
my
is with you, it will get better! Baby steps always. 0 -
I used to feel that way about going to the gym. And as much as I'm not an advocate of the "just get over it" approach, I had to force myself to go and realize that everyone is their to better themselves, not watch you workout. Please feel free to add me if you'd like, I'm always looking for new friends. And remember, you CAN do it--you just have to rely on yourself. And, if you have to, start working out at home until you feel like you know what you're doing. That helped me when I wanted to start new floor-type exercises. I hope this helps you! 0
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Just do it. You will feel soooo much better during and after and for the rest of your day. Exercise beats my antidepressant for effectiveness hands down. Just find something that lifts your mood.
I get especially picked up by like long runs on a pretty sunny day or super intense boxing sessions that pump up my endorphins and adrenaline like crazy. Or start the day with 30 minutes of flow yoga and notice how calm and centered you feel for the rest of the day.
BTW: I have had severe clinical depression since childhood, I'm under the care of 2 doctors, at the max does of my medication, with crying spells and suicidal ideations on a weekly basis. So believe me, I know depression, and I've tried every treatment method in every combination. What I am telling you about exercise and depression comes from a wealth of experience.0 -
Does anyone else get really overwhelmed by exercising?
I find that even the idea of light exercise a few times a week is very overwhelming for me. I used to exercise quite a bit in the past and remember how much it used to benefit me, but every time I think about it now, I feel physically sick and anxious.
Exercising outside makes me more anxious than running outside, but it's because I overthink about people in my town seeing me and thinking I look ridiculous and/or will laugh at me.
For me, it does help overall thought because it really helps me take out my frustrations, especially when I have extreme hypomanic energy that makes me shake and want to do something so badly. For awhile however, especially when I was starting from square one with weight loss - it was very difficult because I only thought about how much weight I had gained and how I hated the way I looked both in the mirror and whilst exercising.
Walking at night is also great. Very relaxing before bedtime, especially when you're listening to your favorite music - and it's a great distraction from bad thoughts, which I always get at the end of the day.0 -
I don't think I've had that specific experience, but I know depression makes it really hard for me to go from zero to hourlong workouts. This time around, I started really slow - exercise wasn't even a goal, I decided to work on eating habits first. Then I set really, really low goals and gave myself permission to hit those low bars and go no farther, if I really didn't want to. (Just get out the door, and walk up the street: if you don't feel like going any further or faster, come back. enjoy the night air and come home). I think I only used the option to come back after two minutes once, because once you're out there exposing yourself to something you like (for me, the outdoors and a little bit of running water, or doing stuff that makes me feel strong), the anhedonia shuts off and you can enjoy your exercise without the mental struggle of having to motivate yourself to commit to the longer workout ahead of time.
Of course you have to keep pushing yourself and extending your goals a bit, but give yourself permission to start and ramp up at whatever pace will work for you. Changing habits is hard enough without fighting anxiety too.0 -
I learned a long time ago that the worse I feel, the more I need to exercise. At the very least, I can always walk a mile, get some sunshine, and feel surprisingly better.
Yes, this as well! You'd be amazed at what great medicine the sun is. Baby steps, baby steps, baby steps.0 -
I get like that some days. Until I think about just how few calories I'm "allowed" to eat if I don't exercise. That gets me off my butt, for at least a couple hundred calories of workout.
Mondays are always the worst for me, because of the weekend. I've just spent 2 days hearing my husband talk about how many calories he gets a day to maintain, along with hearing how many more calories he burned than me doing whatever activities we did together (we both wear hear rate monitors, so he's not just picking burn numbers out of thin air). Makes me want to say, "F it." and just quit.
But getting out and doing SOMETHING is usually enough to break the funk a little.
You can do it!
I had a boyfriend like this, and after I told him that him bragging about how easy it was for him to both maintain and how much food he got to eat bothered me, he turned his attitude around and became much more supportive. I'm not going to pretend to know your relationship, but if it bothers you that he does that, you should open up to him and let him know. He may not even realize he's doing it and I'm sure he wants to support your being healthy! xo0 -
I get overwhelmed very easily. Just start small. Instead of thinking about all the workouts you have to do, just think about today. Go for a walk, start moving. Usually that will help and you'll keep going. Sometimes I don't feel like going to the gym but I just tell myself, "Alright just drive there first", and then "ok just go and do 10 mins on the elliptical". And usually I end up doing more than I set out to do and feel better
I so totally agree with this. I've got depression and anxiety and I have to do this sometimes, too. Also what helps me is to do it first thing in the morning. That way I am not thinking about it and building it up in my head. I made a play list and called it, "Motivation" and it's all the songs that make me feel like kicking *kitten*.
Plus exercise is so incredibly good for your depression. 9 times out of 10 I'm a different person walking out of the gym then I was walking in. Sure, I'm a sweaty mess, but my head is higher and I feel so much better. There's a million different things you can do for exercise and there's definitely something you will like that will help you mentally and physically.0 -
Overcoming depression and anxiety is hard. Actually I don't know if you ever really overcome it, but you can learn to live with it.
You say depression in your topic, but then mention anxiety in your post. Two different things that often go together. My first answer is what worked for me. I won't put it here because it generally starts a big debate, I'll just say that it's in my profile.
Depression sucks. Literally and figuratively. It sucks the desire to do anything out of you. Unfortunately, beyond medication, the best treatment for depression it so to something. Which, of course is circular, because the depression is making it hard (nearly impossible) to do something. With the help of a friend, who texted me every Monday, Wednesday and Friday morning to encourage me, I went and walked. 10 minutes out, turned around and 10 minutes back. At that time that was about the only thing I could do. Now I'm doing it on my own, and for 45 minutes to an hour. Basically, you have to force yourself. You will find that sometimes doing something doesn't come from motivation. Motivation comes from doing something.
Anxiety is usually caused by an irrational fear. Often we don't even know what it is. If you feel anxious about exercising, there is (probably) some irrational thought in your mind that is telling you something bad will happen if you exercise. "Something bad" is a pretty broad area. Whatever that is, you need to figure out. It's not always easy. Think about it and see what you can come up with. Then start to challenge that irrational thought with rational thoughts. Again not always easy. This is where a friend or a counselor can help you. They can help you both identify the thought, and then come up with rational counter-thoughts. One trick here is repetition. I've used signs and posters with phrases that counter my irrational thinking. Putting them up where I see them often, my brain sees them and gradually the rational thought will start to over come the irrational thought.
I barely touched on medicine. Frankly, I personally am not to enamored with state of mental health care these days. Mostly because I did a lot of talking and took a lot of medication and made very, very little progress. I will not, however, suggest that you don't seek out a doctor or therapist. Medication and therapy work well for a lot of people. It just didn't do much for me.
Without knowing more detail there isn't much more to say. Get up and do something. Make yourself if you have to. Identify and challenge those irrational thoughts. Go slow. Pushing yourself to hard will often times cement the irrational thoughts, not help you challenge them.
Hope some of this helps anyway. Feel free to message or friend me if you want to talk more. I've been dealing with these things pretty much all my life. I'm certainly no doctor, or expert. Just a guy on the internet. But I do have some experience in the matter.0 -
He doesn't do it to brag, more of a "happen to read the numbers out loud when he checks his MFP/Endomondo stats" thing. I always tell him to shut it. Or he'll complain about still being hungry at the end of the day when he's had 2600 calories, and I'll look at him and say, "Must be nice. I only get 1400."I get like that some days. Until I think about just how few calories I'm "allowed" to eat if I don't exercise. That gets me off my butt, for at least a couple hundred calories of workout.
Mondays are always the worst for me, because of the weekend. I've just spent 2 days hearing my husband talk about how many calories he gets a day to maintain, along with hearing how many more calories he burned than me doing whatever activities we did together (we both wear hear rate monitors, so he's not just picking burn numbers out of thin air). Makes me want to say, "F it." and just quit.
But getting out and doing SOMETHING is usually enough to break the funk a little.
You can do it!
I had a boyfriend like this, and after I told him that him bragging about how easy it was for him to both maintain and how much food he got to eat bothered me, he turned his attitude around and became much more supportive. I'm not going to pretend to know your relationship, but if it bothers you that he does that, you should open up to him and let him know. He may not even realize he's doing it and I'm sure he wants to support your being healthy! xo
Crud. Now I'm crying again just thinking about it.0 -
He doesn't do it to brag, more of a "happen to read the numbers out loud when he checks his MFP/Endomondo stats" thing. I always tell him to shut it. Or he'll complain about still being hungry at the end of the day when he's had 2600 calories, and I'll look at him and say, "Must be nice. I only get 1400."I get like that some days. Until I think about just how few calories I'm "allowed" to eat if I don't exercise. That gets me off my butt, for at least a couple hundred calories of workout.
Mondays are always the worst for me, because of the weekend. I've just spent 2 days hearing my husband talk about how many calories he gets a day to maintain, along with hearing how many more calories he burned than me doing whatever activities we did together (we both wear hear rate monitors, so he's not just picking burn numbers out of thin air). Makes me want to say, "F it." and just quit.
But getting out and doing SOMETHING is usually enough to break the funk a little.
You can do it!
I had a boyfriend like this, and after I told him that him bragging about how easy it was for him to both maintain and how much food he got to eat bothered me, he turned his attitude around and became much more supportive. I'm not going to pretend to know your relationship, but if it bothers you that he does that, you should open up to him and let him know. He may not even realize he's doing it and I'm sure he wants to support your being healthy! xo
Crud. Now I'm crying again just thinking about it.
I'm sorry, I didn't mean to upset you!
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Try to find something you really enjoy. For example, I love good music, so I really enjoy Zumba and playing the Dance games on the Xbox. For you, it may be swimming, or taking a nice walk outside, or even yoga. The important thing is enjoying what you do, versus trying to make yourself do something you hate.
Also, avoid over-working out. I notice that if I work out too much, over training closely mimics depression for me. I had a time period where I was doing around 2 hours every weekday and 3-4 hours every weekend day. I ended up spraining my ankle and was only able to do about 30-45 minutes SITTING down for cardio every day and basic weights, and mentally I felt so much better.0 -
I suffer from PTSD and I also get very overwhelmed about exercise, I have found that it is actually being around people in the gym or on trails I would like to walk, or things of that nature are what are overwhelming to me. I am extremely hyper vigilant, and being around people or the possibility of being around people is a trigger for me. You need to try working out at home or get out and exercise the way you would like to, if it wasn't for the anxiety, but try to find a buddy to do it with you. I found that having someone with me is a distraction to the things around me and I can focus on what I am doing without being a nervous wreck. I like zumba, but I could not bring myself to go alone, so I started taking my twelve year old son. He loves it to now, at first I had to pay him to go with me, but now it is something we enjoy doing together, and not only am I getting my workouts in but I am spending quality time with my son at the same time.0
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Or he'll complain about still being hungry at the end of the day when he's had 2600 calories, and I'll look at him and say, "Must be nice. I only get 1400."
Crud. Now I'm crying again just thinking about it.
What else can you do to indulge yourself? It's only fair to have other ways to enjoy yourself when you're being so strict about what you eat.0 -
Thank you all for the advice. I didn't think I'd get so much support so quickly.
I should've mentioned it in my first post, but I've had depression and generalized anxiety disorder for almost 11 years now. I've been on a lot of different medications and have seen many therapists, all to no avail.
My plan is to workout at home using DVD's or videos online.
Besides being overwhelmed, I'm easily discouraged, because I've already lost 50 lbs, but I'm unable to maintain the level of activity that I used to do (strength 3x/week, intense cardio 5-6x/week) due to bad knees and sciatica. Even walking for a measly 20 minutes is too much on some days. I feel like I'll never be able to lose anymore weight with such low-impact exercise and that it's pointless to keep trying.0 -
I get overwhelmed very easily. Just start small. Instead of thinking about all the workouts you have to do, just think about today. Go for a walk, start moving. Usually that will help and you'll keep going. Sometimes I don't feel like going to the gym but I just tell myself, "Alright just drive there first", and then "ok just go and do 10 mins on the elliptical". And usually I end up doing more than I set out to do and feel better
Pretty much this. But once I get to the gym and get started I start to feel better. Also, finding an exercise that you like is helpful. I found that carsio stresses me out, but lifting is great. I think it's because I can break it up in my head like, "Okay, lift this 5 times". Rest. Do it again.0 -
It's not your fault. I've been feeling a little brittle lately, and every little thing has the potential to turn on the waterworks.I'm sorry, I didn't mean to upset you!0 -
Definitley talk to your doctor or see a therapist. It's not going to get better on its own and probably seems too overwhelming to tackle right now. Talk to someone, work out a plan that's best for you.
Exercising outside makes a world of difference! Try buying some new exercise clothes, make a new playlist and commit to a 20 minute walk. Really pay attention to what you're eating. Some foods will make you feel sluggish.
I had a rough few months in the fall where I went from very very active to needing to sleep in my car on lunch breaks at work. I talked to my doctor and I worked my way up. Some days were really hard but I kept a workout schedule that included running (short distances) and yoga 2-3x a week. Now I feel like I'm getting back to my old self with fitness and nutrition. It will take time but time spent working towards feeling better is always the best choice.
YOU ARE STRONGER THAN YOU THINK YOU ARE.0
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