How to get active when you feel depressed

Hey Drip Fam,

Have you ever been too depressed to work out?

You try to force yourself to go to the gym, but it’s already so hard to get out of bed that the thought of doing a single set of lateral pulldowns feels completely impossible?

If you answered yes to either of these questions, then know that you are not alone. 

Depressive episodes can sweep down out of nowhere and put the weight of the world on our shoulders. Even the most focused and dedicated person can be held down by those sudden feelings of sadness, fatigue, and hopelessness. 

And while these feelings may immobilize you, it’s good to remember that having a system of thoughts and actions to follow when those dark feelings hit can help you get right back up and active. 

If you’re feeling super down and stuck in mental rut that is causing a period of inactivity, here are a few key things to keep in mind: 

1. This too shall pass.

2. Working out will always make you feel better.

3. Socializing can help minimize depression. 

4. You don’t have to want to work out to go work out.

5. Removing barriers of action will make it easier to act.

This too shall pass

Depressive episodes come and go. You may not be able to control the negative emotions they bring, but you can control your reaction to them. Stick to the routines and habits that make you your best self. Take baby steps forward, if you can’t make giant leaps. Soon enough, this temporary mental storm will end as the sun comes back out.

Working out will always make you feel better

Getting in motion can greatly help reduce depression. That is because exercise releases endorphins, which are chemicals in the brain that help alleviate pain and elevate your mood. Exercise also releases dopamine, which is your brain’s happy chemical. Even if you can’t do a full workout routine, simply do a quick 10 pushups and/or go for a run around the block. I guarantee you will feel better after.

Socializing can help minimize depression.

Spending time with people you enjoy and in places you enjoy can help clear up your brain fog. Those people will remind you of your best self. Calling up your best friends to catch up, or even just a quick hello amongst your gym friends, can help you break out of a funk. 

You don’t have to want to work out to go work out.

Sometimes you have to force yourself to do things that you don’t want to do because you know they will benefit you. Have you ever finished a workout and thought “Wow, I hate that I did that?” Nope. You haven’t. So push yourself to do this one thing, and I guarantee it will make all the other tasks that feel impossible much easier to complete.

Removing barriers of action will make it easier to act. 

Write out the day’s workout plan before tomorrow comes. Sit out your gym clothes before going to bed. Hit 10 pushups immediately after waking up so your brain shifts into “Let’s hit the gym” mode. Minimizing the number of decisions you have to make once that gym alarm goes off will greatly help you defeat those “I don’t feel like it. I’ll just skip the gym today” feelings.

There are times when depression absolutely dominates you. It can feel like you’ll never get out of a funk. But remember that getting up and active will always help curb those dark emotions.

Employ these five simple tips to help do so. You will never regret it. 

Jonathan Walker

Online Fitness Coach

jonathanliftz.com

P.S. Whenever you’re ready, here are a couple other ways I can help you:

1. Follow me on Instagram @jonathanliftz. I produce daily motivational content.

2. Get coached directly by me in my custom, 6-month fitness program. Fill out our intake form here.