Most people think of Joe English as someone who always craves exercise. As an elite athlete and a running coach, it’s his job. But when a 47-year-old Briton in Portland, ore., struggled with depression six years ago, staying active was even a challenge for him.
“There are times when I can’t see the way forward and feel overwhelmed by fear and have no hope for the future,” the British said. The British say he is experiencing the most serious divorce and loss of homes when his symptoms appear. “At that time, all I could do was simply run or even walk.”
Of course, you don’t have to be upset and don’t want to exercise. After all, only a third of American adults exercise weekly recommendations – or at least 150 minutes of moderate-intensity exercise. Even athletes and fitness enthusiasts sometimes just want to lie in bed, watch sports on TV (instead of hitting one), or run to the fridge.
However, for patients with depression, a daily activities (such as a shower, to wear to work or work) motivation is not strong is a prominent symptom – exercise motivation may be like a fool’s errand. In fact, in the study of 245 psychiatric outpatients in Michigan, 80% of patients had more exercise, but most said their mood limits their ability to do so.
At Emory University in Atlanta, Emory University), assistant professor of psychiatry and behavioral sciences helson berg (Rachel Hershenberg) said: “all people are for those who feel task was delay to pay great effort — this is common. “Avoid this impulse – that’s why it’s magnified in depression.”
Succumbing to this urge, however, only exacerbates the disease. Resist it and help treat it. Recently, in fact, on the “American journal of psychiatry,” a study of nearly 34000 adults found that if participants only exercise an hour a week, then can actually prevent 12% of depression cases. This may be because exercise can enhance mood, is a healthy coping mechanism and gives a sense of achievement. “It increases your belief in yourself as an effective person,” said helesberg.
The British certainly think so. “By making me active, taking me out of the way and improving my mood,” he said. “But more importantly, it allows me to direct my self-improvement and do something positive for myself.”
But the first step is the hardest part. Here’s how to motivate yourself to do this:
Don’t wait until you have the power to act.
If you tell yourself that you will exercise when you feel good, think again. The truth is, when you exercise, you feel better. “The action program just knows [the low power] doesn’t change,” says Hershenberg. “You need to believe that if there is enough repetition it will become easier, and over time the motivation will be established.
Start (very) small.
Hirschberg had worked with a veteran of depression, who tried to add a flight of stairs every week. Said, Lawrence (Lani Lawrence), for patients with depression, these small steps towards physical activity (both literal and figurative) for patients with depression is particularly important because they can’t meet their high expectations prone to guilt, frustration and remorse. Clinical and sports psychologists at the university of southern California and members of the executive committee of the applied sports psychology association. “Maybe not to drive somewhere, but to the store,” she said. “It’s setting realistic expectations.”
Stick to the same thing.
More than what type of exercise you do, or how long you’ve been doing it, how you’ve always been the most important relief symptom, experts say. (a Wednesday, for example, is better than every day of the week.) Hershenberg also recommends exercising at the same time of the day – ideally, your mood will be brightest throughout the day. She says maintaining a fixed schedule can save energy (no more work at any time or time) and improve the chances of success.
Get professional help.
According to the study of 245 psychiatric outpatients, only a third reported that their medical staff regularly or regularly talked about physical activity. Carol Janney, assistant professor of epidemiology at Michigan state university and Marcia Valenstein, says Dr And professionals (whether it is a mental health service providers, personal trainer, or some other combination) work together to remain responsible for the daily work is very important. Professor emeritus of psychiatry, university of Michigan.
“(personal trainer) can help motivation, they can help to begin a gradual exercise plan, the administration of this can be based on interest, hobby and the time of day,” says Jenny.
Make it social.
Whether you are in the community the gym for a week course, join the hockey team or plan a day for a walk with your neighbors, let you like of the person in daily exercise participation, will bring you the motivation and commitment. “Because you don’t wake up every day saying ‘I want to exercise’, but you might want to meet your friend,” janey said.
When you’re feeling down, the words in your head (” I’ll never be good at anything “or” I always give up “) tend to conflict with reality. But by recording your workout – even just evaluating how you feel before and after – you can start building evidence to debunk those negative thoughts, hirschberg said. “The more records you see, the more you can do it, and knowing that you already have this exact way, the more you can believe you can do it,” she says.
Be kind to yourself.
Who doesn’t like Suggestions to celebrate? And that is what you are doing a small goals related to the movement after the right thing to do, whether this means that behind the give yourself a proverb, and a friend to share your achievements, or treat yourself a manicure. “In depression, it’s easier to think about everything you haven’t done, so focus on what you’re doing to help,” hirschberg says.
Give yourself a break.
Sometimes you have to go to sleep by rotating the class, cancel your walking partner, or spend a day surfing, not surfing. it doesn’t matter “Try to think of it as a data point,” Mr. Helskberg suggests, rather than an all-encompassing representation. Lawrence suggested that practice exchange self-affirmation “should” (” I should go to that yoga class “) (” if I go for a walk tomorrow, that would be great “).
For English, it takes time to learn not to beat yourself because you can’t train harder. “I have to realize that this will only increase my pain,” he said. “On the contrary… I did what I wanted to do, and I had to accept the power of that era.
When janey first asked depressed patients to walk on the office treadmill, they often felt fear. But about six weeks later, they were eager to jump. “When you start a new behavior, it takes six to eight weeks to build,” she says. In other words, don’t give up if you don’t immediately see physical or mental results.
“If you have a knee or an ankle injury, you don’t run right up to the ankle – it takes time, depression is one thing and you need time to heal,” says Lawrence. “Being patient with yourself and being kind to yourself can help you get to that place quicker.”