How to Get Yourself to Work Out When You’re Depressed

Whether you’re dealing with seasonal affective disorder, major depressive disorder, postpartum depression, or bipolar depression… it can be hard to motivate yourself to work out.

Yet…exercise is one of the best things you can do to support your health — and that includes your mental health too! But just knowing that exercise is good for you isn’t always enough to get the sneakers on, especially if you’re unmotivated.  The truth is that no one is always excited about exercise 100% of the time —and that’s okay—but there are steps you can take if you find it hard to complete everyday tasks.

Depression can grow to be an all-encompassing condition that makes even daily tasks difficult. Depression can lead to indecision, which makes it hard to decide when to exercise or what type of exercise you want to try. Monica Clark, LPA, shares:

“Many people with depression will struggle to make [decisions]. For more complex decisions… a person with depression may feel paralyzed by an inability to decide. Difficulty making decisions may be related to either internal or external fears.”

If you or a loved one are battling depression—or even suspect you might be— our compassionate team here at Next Step 2 Mental Health encourages you to reach out for help. Professional mental healthcare providers can help you learn strategies to make a positive difference in your life, despite the all-consuming nature of depression.

In the meantime, keep reading to explore six strategies to boost your motivation.

Don’t Wait for Motivation

Depression can make even the smallest tasks, like showering, seem daunting. When it comes to exercise, don’t wait for a burst of motivation. Try reversing your thought process. Instead of saying, “I’ll go for a walk when I feel better” try thinking “I’ll go for a walk to help me feel better.” Over time, this will get easier.

You can also post a sticky note on your mirror or next to the couch to remind you to take your daily walk.

Eliminate Every Barrier Possible

If the idea of exercising seems impossible, chances are good that laying out workout clothes isn’t any easier.

In the absence of motivation, there are few things you can do to make this process easier:

• Keep your sneakers by the door and ready to go
• Plan a specific time for your daily walk
• Invite a friend or family member to join you (accountability)
• Go to bed in your workout clothes (so you’re ready first thing in the morning)

Start Small

Exercise doesn’t have to intense marathon training. Your body and your mind benefit from all kinds of physical activity. Even just the simple act of standing up and walking around the house for 10 minutes is a good place to start. Maybe just a walk with your dog around the block. Once you get up and moving, your endorphins start to pump, and you might find yourself wanting to do more. If not, and those laps around the house are all you do in a day, that’s still much better than nothing.

Walking can be very therapeutic. According to a study published in the Primary Care Companion to the Journal of Clinical Psychiatry, walking for 30 minutes per day for 10 days was enough for the study participants to notice a shift in their mood. You don’t have to walk on a treadmill though. You can walk outdoors and get the added benefit of sunshine — which can also boost your mood.

“Any physical activity is better than none,” certified health coach Pam Valdes reminds us.

Join an Exercise Program

According to researchers, individuals with depression who joined an aerobic exercise program experienced:

• Reduced feelings of anxiety
• Reduced depression symptoms
• Improved self-esteem

You can find a variety of aerobic exercise programs both in-person and online.

Recognize Negative Self-Talk

Sometimes negative self-talk can block your desire to work out, and unfortunately, negative self-talk is common among those with depression. However, if you learn to recognize negative thoughts and replace with neutral or positive thoughts to help you take your next step.

Here’s an example of what that might sound like:

• Negative self-talk: “I’m not good at lifting weights, so I won’t even try.”
• Neutral self-talk: “This is challenging, but that’s okay.”
• Positive self-talk: “I am strong, and each day, I continue to strengthen my muscles. I can do this.”

You can learn more about self-talk and depression in “Overcoming the Negative Self-Talk Cycles of Depression.”

Recognize Your Accomplishments

When you’re feeling depressed, any physical activity is a major win. Celebrate all of your accomplishments — big or small.

You might consider keeping a calendar and marking each day you exercise. Maybe you use a check mark, a gold star sticker, or the simple phrase, “I exercised today.” When you look back and see all of the days that did work out, it can boost positive feelings about yourself — and that can be a good motivator to keep it up.

You can also share your accomplishments with friends, family members, or any accountability/workout buddies.

When Depression Prevent Exercise: Find Treatment That Works

At Next Step, we know how profoundly depression can impact all aspects of your life. Our compassionate, non-judgmental team offers a variety of depression treatments, including medication and therapy.

If depression is keeping you from your potential, we can help. Call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.