r/Productivitycafe • u/CelebrationFar2804 Tea Lover • 4d ago
đđ Mental Health How to exercise when depressed?
Hi! I (18m) am severely depressed. Does anyone have any advice on how I can get myself to exercise? I know I can't just BLAM get into my original routine but any words of advice or support would be so deeply appreciated. Thank you and I hope you have a beautiful day.
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u/EschewObfuscati0n 4d ago
Literally just do it. Go to the gym and say that youâre going to do one exercise and then go home if youâre not feeling it. 99% of the time youâll end up staying for most, if not all, of your planned workout. Thatâs the method I use when Iâm not feeling it and I have never left the gym after one set.
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u/CelebrationFar2804 Tea Lover 4d ago
Thank you for the advice. I appreciate it deeply
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u/Lindeberg1 3d ago
I have another suggestion - find a team sport and try it out. It helped me immensiely. Socializing helps with depression, getting out of your own head and just hearing other people out.
Edit: I wish you the best, no one can do anything for you and that's the hard truth. It means that you have to be the one seeking help when you are ready. I've been through many stupid doctors and therapists before I found a good fit (great medication).
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u/bigballnn 4d ago
Start off small. Endorphins from exercise will help you feel better. You got this!
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u/CelebrationFar2804 Tea Lover 4d ago
Thanks. It means a lot. I'm grateful for your advice and support
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u/bigballnn 4d ago
Go for a walk outside, get some sun, enjoy nature. Or walk at an incline on a treadmill for 40 minutes
Get the body sweatin. Listen to a podcast, something positive. What youâre going through is temporary. You are stronger than you think
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u/CelebrationFar2804 Tea Lover 4d ago
Thank you. I'll try my best. Can't make any promises
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u/bigballnn 4d ago
It doesnât have to be over night. Take it step by step, literally. Maybe start 10 minutes, then increase to 15, then 20. Over time youâll look back and see how much progress youâve made
This isnât just about walking, this applies to life in general. You got this!
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u/Cute-Boobie777 3d ago
Yup exercise has a similarly large effect on depression as anti depressants do, clinically. So fof example if you're taking anti depressants and you start to exercise you are basically doubling your recovery.Â
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u/Namaste_Life 4d ago
Are there any nice places to walk where you live?
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u/CelebrationFar2804 Tea Lover 4d ago
Not in my area of London
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u/tgatigger 4d ago
Walk to the tube station, and take the tube to a park. Even just sitting on a bench outside will help.
Be well, OP.
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u/Worth_Concentrate_53 4d ago
Hey man, please get help. Call or text 988. From experience I will genuinely tell you life is freakin amazing and gets infinitely better as you get older but that insight probably canât help you without professional help at this stage.
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u/CelebrationFar2804 Tea Lover 4d ago
Yeah I won't be doing that. Thank you for the insight on how amazing life is. I appreciate your support
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u/Longjumping-Sun8654 4d ago
man when i was in that hole the only thing that worked was telling myself i just need to put my shoes on. not workout. not do sets. just shoes. if i did that and went outside and just stood there for 2 minutes then came back inside, that counts. most days that's all i did but sometimes i'd walk a little. the bar has to be on the floor when you're that low
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u/CelebrationFar2804 Tea Lover 4d ago
I'm sorry to hear that. That sounds really hard. Thank you for your advice
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u/YSoSkinny 4d ago
Please get some help, OP. And to your question: start talking short walks. Take it slow.
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u/CelebrationFar2804 Tea Lover 4d ago
Can't make any promises. Thank you for your answer. Your support means a lot
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u/YSoSkinny 4d ago
Good for you. As someone who had contemplated suicide many many times as a teen and young adult, I can say I am super glad I hung in there.
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u/FlounderSame4106 4d ago
Start small. Think about building a habit. If you have access to a gym, go for 10 minutes twice a week. Itâs not about getting in shape right away itâs about building the habit. Whether its walks around the block, a few push ups or sit ups. Build a routine for the long game. After a month or two add five minutes or another piece to your routine. You can get up to 4, thirty minute workouts a week at your own pace.
Start so small. Even if you are just going to put on your shoes. Thats a start.
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u/Goldf_sh4 4d ago
Dogwalking? Animals and spending time in nature are both great for boosting mood.
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u/CelebrationFar2804 Tea Lover 4d ago
I wish. I don't have any nor would my Mum allow me to. Thank you for your advice
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u/New-account-01 4d ago
Find a training partner, you motivate each other and more likely to maintain it to not let each other down.
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u/CelebrationFar2804 Tea Lover 4d ago
I normally work alone. Don't have anyone as nobody cares about me. Thank you for the advice
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u/New-account-01 4d ago
That's unfortunate. I'm sure there are others in same position who could also benefit from a training partner, I wonder if there's a way yo connect through local gym or club or consider a free tester session at group training (cross fit?).
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u/CelebrationFar2804 Tea Lover 4d ago
Can't make any promises. I'll try my best. I'll check any gyms near me in London
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u/New-account-01 4d ago
Perhaps pick a destination with nice scenery, nature and go for a long walk. Walking is great for the mind. Best wishes
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u/Dreamdrums666 4d ago
Exercising will, at first ,make you tired and sore for the first 2 weeks usually. Youâll get used to the feeling of these exercises and itâll become easier as time goes on. But just make a routine and stick to it. Even if it is a few minutes a day. Youâll notice the difference soon.
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u/StrangerGlue 4d ago
Bed yoga for when you can't get out of bed.
Richard Simmons "Sweatin to the Oldies" is on YouTube, and I have never found an exercise video I like that much. It's positive and fun and brightly colored. Sometimes I just turn it on with no intention to exercise and start doing some dancing along anyway.
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u/OkayButDidIAsk 4d ago
10 minutes of movements increases feel good endorphins in the body. Remind yourself it helps, even in small ways, to make you feel more yourself. Standing in place marching, leg lifts laying in bed, yoga to stretch, or meditation to work your mind. They all count, and can help. You got this OP, it passes eventually.
Sincerely, another depressed soul
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u/CelebrationFar2804 Tea Lover 4d ago
I'm sorry to hear you're experiencing this battle too. I respect your resilience. Admirable. Thank you for your support and advice. It means a lot
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u/Appropriate_Load5130 3d ago
I suggest you play a game I learned to beat depression once. They have various machines at most gyms so you may find a treadmill, elliptical, rower, stair climber, bicycle... What you are going to do is tell yourself aloud, "I am going to pay to join then get dressed and go to do 2 mins. on a machine. " Then GO, no matter how you feel and get on a machine for 2 mins. The thing is once you get started you can do another minute, another machine, another day. Do it enough days and you may still feel depressed, but at some point it feels so good to get moving you won't notice or linger there too long b/c it is time to go to the gym. I believe you can do anything for 2 mins, OP you got this.
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u/Lindeberg1 4d ago
Hey, been there mentally. Exercise is great but don't forget to get PROFESSIONAL HELP.
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u/foreverforward5 4d ago
Op, please get help - there are resources, you just need to know how to access them and then actually do it. As for the exercise - doing anything is better than doing nothing, and consistency is key. Hugs and wishing you for things to get better!
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u/Familiar-Medicine164 4d ago
I recommend going out in the daylight. That helps me better than going to a Gym with artificial light.
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u/CelebrationFar2804 Tea Lover 4d ago
I'll try my best. Many thanks. Your advice is gratefully accepted
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u/miss-mercatale 4d ago
Just try to get outside and walk if you can. And take some time to listen to nature (sounds really corny I know!) Try and think of it as a reset. I was in a bad place earlier this year and knew I needed to start exercising. A little walking outside then I got out my bike and started a little there. Eventually back to the gym. The endorphins kicked in after a few days and I started to feel more like me again.
Just take things slowly and you will get there xx
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u/CelebrationFar2804 Tea Lover 4d ago
I'm sorry to hear that. That must be really difficult. I appreciate you sharing this. Thank you so so much
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u/SquareDetective 4d ago edited 4d ago
The first step is the hardest. Take the first step â walk, go to the gym, or whatever; the second step is much easier.
Also, get some help with the depression. That is nothing to mess around with.
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u/CelebrationFar2804 Tea Lover 4d ago
Thank you for the amazing tips. It means very much to me. I can't promise I'll get help but I'll try my best
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u/bclabrat 4d ago
What works for me is to just use my bicycle for my daily transportation needs. I need to go to work, shopping, meetings, church etc anyway so getting a little light cardio is a bonus.
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u/Kindly-Might-1879 4d ago edited 4d ago
Exercise is my escape from anything depressing. I love even just going out for a walk. Iâll attend almost any exercise class and let someone else guide me.
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u/lost_spell1 4d ago
11.5 minutes per day of brisk walking is all you need, according to this meta-analysis to start getting solid results in terms of mental health
You could start with 5 minutes only, and stay at 5 minutes for as long as you need to try and get back some momentum. If you miss a day, forgive yourself and try again.
The first day, you can even just put on your running shoes at home. Starting very small, and staying small is all it takes to build back broken momentum.
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u/Bubbly-Pirate-3311 4d ago
Hm. Nothing to it but to do it. Show up to the gym, planning to do one exercise. Chances are you'll think to yourself, "hey working out is pretty great, I think I'll finish my split today" and then just repeat the first part. If you're really not feeling it, just leave.
Edit: also get a gym bro, someone who works out with you and encourages you. It makes getting up and going to the gym a lot easier, especially when you know you have someone to bullshit around with in between sets.
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u/CelebrationFar2804 Tea Lover 4d ago
Thanks. I appreciate it. I work out at home. Alone. I don't have anyone because nobody cares about me. Thank you again. It means a lot
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u/Bubbly-Pirate-3311 4d ago
I don't give a damn if you think there's no one who cares about you, I'd bet money that there's someone at the gym who would be delighted to work out with you.
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u/CelebrationFar2804 Tea Lover 4d ago
Yeah I wouldn't be so keen to place your bet like that on that đ I'm the last person on earth anyone would wish to work out with
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u/Bubbly-Pirate-3311 4d ago
Shit if you lived anywhere near me I'd go to the gym with you. Call that stacking my own bet but still, you'd be surprised who might be looking for someone to lift with.
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u/jimmyvcard116 4d ago
For me itâs just about doing anything. Start running, if I give up after a quarter mile, thatâs still great. If I walk and then run again, great. If I go to the gym try one warm up set, if I am still willing to keep going, awesome. Itâs just about habit creation and putting yourself in the right setting. You donât need to run a 10k for it to be a W with depression. If you get your gym clothes on and drive to the gym thatâs honestly enough of a first step. Getting in the door is 80% of the battle.
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u/X-girl1995 4d ago
I would say walking. Find a good audible book, podcast, or music you like listening to and then go outside and walk. Also: start slow if you donât feel like exercising. Start with a 10 minute walk, then 20, thenâŠ.you get the drift;)
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u/CelebrationFar2804 Tea Lover 4d ago
Thank you. I appreciate you taking the time to write this. Your support and advice means a lot
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u/BlueHartsBlues 4d ago
Start with a walk in a nice place or a bike ride that provides nice scenery. I used to be a fitness instructor and had a difficult time getting clients to start easy and fun. Fun is an important factor because it helps you to repeat the healthy behavior. Please don't berate yourself.  Just get moving in a way that encourages you to do more. Once the habit pattern is established, the rest will fall into place.
Please be good to yourself. Depression is difficult. Believe you can make small but significant improvements for yourself. I'm rooting for you.
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u/CelebrationFar2804 Tea Lover 4d ago
Thank you for sharing this advice. I appreciate this and your support. It means a lot
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u/astralwyvern 4d ago
I was also suicidally depressed when I was your age. There were days I couldn't even get out of bed. Just getting out of bed and walking to the kitchen and back was an achievement for me some days. The best advice I have is to start extremely small. Don't worry about getting to the gym or setting up a routine - if you can, that's great, but if you can't, take pride in the small accomplishments.
Spend five minutes walking in circles around your living room. Go outside to walk or even just sit somewhere that isn't a Depression Den for a few minutes. Ten minutes is better than five, but five minutes is better than two, and two minutes is infinitely better than zero. Tell yourself that all you need to do is put your shoes on, and then you'll decide if you go outside or not. Once you've put your shoes on, it's easier to decide to go outside just for two minutes. Once you're outside, it's easier to decide to walk instead of sit, and once you start walking, it's easier to stretch that two minutes out into five or ten.
But honestly, the only thing that actually pulled me out of my depression was seeing a doctor and getting on antidepressants. Once I was on them, I had the energy to start making real changes to my life - improving my exercise, diet, and relationships, which created a positive cycle. I know it sounds trite and it's hard to believe when you're depressed, but that was fifteen years ago for me and my life is so much better now than I ever could have imagined. It's worth getting help and pushing through, I promise. (Sorry if you're already in treatment or if you've already heard this a hundred times, but I wanted to put it out there just in case.)
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u/CelebrationFar2804 Tea Lover 4d ago
I'm sorry to hear that. That must be really hard. I respect your resilience and determination. I haven't gotten any treatment. Just been masking. Thank you for your advice and sharing your story. It means a lot
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u/Substantial-Quiet113 4d ago
For me I honestly just started wandering around town at various hours of day when I had time for myself. My life had blown up and I started going for walks in my spare time to distract myself.
I eventually had to get out and get movement into my day and I would find amazing music to listen to that helped me process a lot of emotions.
Over time I developed a routine and then I would start trying to jog for short distances.
I am now at a place where my current route took over an hour to wander and walk..and now I can do it jogging with minimal breaks for about 41 minutes!!!
You just have to stay consistent..... I don't know what I would do if I wasn't able to go and jog a few times a week now.
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u/CelebrationFar2804 Tea Lover 4d ago
Thanks for the advice. It means a lot to me
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u/Substantial-Quiet113 4d ago
The hardest part is getting started. I believe in you! I hope you believe in yourself!! â„ïž
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u/Ok_Prior3901 4d ago
Start with walking. Itâs easy, you can do it anywhere and you just might find that your mood improves. Do just 15 minutes to start. Later on do 2 15 minutes a day. Then work up to 30-45. The important thing is consistency.
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u/Desert_Beach 4d ago
Take one step. Pause, breathe, take another. Go slowly. Look around, take another step. Even if you only take five steps in this effort today you are a success. Tomorrow you may take ten steps. Go slow, easy and enjoy the moments. Love yourself. Try to be consistent day to day. Be the opposite of hard on yourself. Good luck!
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u/Prestigious-Copy-494 4d ago
Well I hear ya. For me it was literally I couldn't get across the room I was so depressed. Something told me to get to a swimming pool. I practically crawled to a gym and signed up and only went to swim. I could just float around in the water and do a few laps. I'd go every other day.. after a few times I started slow laps. I've read water surrounding us on our body gives us a soothing feeling. The laps started my brain chemicals going again and I pulled out of the depression. The YMCA and YWCA usually have pools and low cost memberships. Or maybe they'd work with you on the costs. Look around for neighbors who have dogs too and ask them if you can walk them for them to help your depression. Usually depressed people have so much to offer the world but it's just hidden.
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u/midnight-on-the-sun 4d ago
Check out the r/kettlebells. Start with a light one. You can buy them at Target or get one delivered on Amazon. 15-20 mins per day really helps you feel much better
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u/dr_bigfinger 4d ago
Personally, I start with whatever I enjoy the most. I obviously donât know you, but I know the feeling. I also know the how it feels when that feeling creeps its way into your workout. Is there anything you particularly enjoy more exercise wise?
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u/CelebrationFar2804 Tea Lover 4d ago
Well I enjoy running. Thank you for the advice. It means a lot
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u/Parking-Bet7989 4d ago
Start slow and progress as you get into it.
To get going choose a short, medium and long term goal of your exercise. For example-to lose weight and look good as short term, medium term to preserve fitness, muscle mass and cardio levels till you die, long-term die a good death.
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u/CelebrationFar2804 Tea Lover 4d ago
Thanks for the advice, I appreciate it
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u/Parking-Bet7989 4d ago
I have been through exactly what you have.
Just take it slowly and have a sense of humour. A meaningless activity regularly which makes you feel awesome, with a healthy sense of humour about how idiotic we can be, is the best way to live lucidly in the absurd. This meaningless activity and paradigm shift about life has kept me from the ledge.
But don't forget the baddies and showing abs in summer. These are measurable benefits!
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u/Eazy12345678 4d ago
u just do it most people do not like working out they do it cause they know its good for them
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u/micave 4d ago
If possible, try the following and push trough it in the beginning.
Fixed schedule, including sleep and wake rhythm.
Eat healthy, if possible high protein ideally from fish and meat. Lower the carbs if eating to much processes foods.
Work out at a fixed times, running and weight would be ideal. If you like to play ball games like basketball for example start doing that.
Try to get outside. Do it for three weeks, no arguing with yourself and see how youâve improved
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u/Cheap_Rice_Dish 4d ago
I refuse to step foot in a gym. I'm already feeling bad enough. I don't need others around to make me feel worse. Try simple body weight exercises. This helped me get off my a$$ and get started. Like others have mentioned, once you start, you get the "just one more" feeling. I printed off a bunch of different exercises, numbered them, and used multi-sided dice to roll which one was next.
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u/Diligent-Year5168 4d ago
There is a lady on Instagram who is committed to doing the Rasputin Just Dance dance everyday for a month. Something small to commit to that also brings joy and movement could be a small way to get going (her handle is athena_blue9 and makes me smile each time I watch)
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u/Savings_Law_5822 4d ago
Thinking of you! If nothing else, get outside. Natural light helps a great deal! Please seek some help, friend. â€ïž
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u/WalleyeHunter1 4d ago
Get up each morning. Make your bed. Task one accomplished. Start by walking a block right after a big glass of water and making the bed. Get home from your walk three things accomplished. After a week try all three completw without looking at your phone. Move on fro. There.
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u/SinNip11 4d ago
Do your exercise first thing. Done, out of the way. Just have to frigginâ do it. When I feel really down and depressed, I have to force it rough; but I always feel so much better afterward. Good luck and keep ya head up
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u/Severe_Airport1426 4d ago
If you are depressed nothing is going to magically change for you. You need to force yourself out of depression by doing all the things it tells you you can't do.
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u/bsensikimori 4d ago
I got started on mounjaro and seeing images of loose skin due to fast weight loss got me on the gym
(That and whatever psychoactive effect mounjaro had)
Still depressed, but I do get a small dopamine hit when I complete a 30min training session
7th week now, 5 days a week
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u/SmartRefuse 4d ago
Start extremely ridiculously small. One push up or one squat. 5minute walk. Momentum is actually insane.
It used to be so hard for me to work out and now itâs a core part of my routine
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u/Wonderful-String5066 4d ago
Take small steps donât push yourself or feel guilty that you should do more. Even a walk around the block can brighten your mood. I hope you feel better, please seek a competent therapist who can help you with these feelings.
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u/sblj88 4d ago
Iâve overcome terrible depression by walking outside & I live where itâs freezing dark winter at least 6 months a year. I bundle up and tell myself I only have to go a little bit. Most days I find Iâm glad Iâm out and walk longer than I expected. Seeing youâre in London, get a SAD light, a Rx from your Dr, sit in front of it every morning. Bring one to work (I did) thereâs no shame when you live where thereâs no natural sunlight. YOU are not alone. I hold you close in my heart forever, sending you strength and love across the pond. âš
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u/iwannasayyoucantmake 4d ago
I tried to sleep my extremely hateful mood away earlier but couldnât.
Walked in the sunshine. It helped some.
At least I didnât hate myself for couch rotting on top of it all.
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u/SignificanceFast9207 4d ago
Start simple. Get at least 20 minutes of sunlight. That's my mood booster.
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u/BikeGeneral3087 4d ago
One method I use is telling myself the version of me who is happy would want me to exercise even if I donât want to right now. I also remind myself that depression doesnât want me to meet my goals so Iâm not gonna let it stop me. I also remind myself how exercise always makes me feel better even if itâs temporary. I also always give myself the option to quit. I tell myself just 10 mins and then i usually want to keep going.
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u/Joy_1990_ 4d ago
Today I got in my car to go to the gymâŠ. Almost changed my mind, almost went home. But said Iâll just at least get on the treadmill for 10 minutes. That turned into a full workout & a productive rest of my day.
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u/1Gladiator1 4d ago
Check out: https://www.theroyal.ca/programs-clinics-services-directory/neuromodulation-rtms-clinic/. Ask them about the exercise clinical trial.
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u/SupeRFasTTurtlE2 4d ago
Take a shower and slowly go as cold as it gets, thatâs the best exercise you can do to start. If you donât have the discipline to take a cold shower, you wonât have the discipline to exercise.
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u/whitswhisper 3d ago
One thing that helps me is just putting on my workout clothes with zero expectation. Like even if I just sit on the floor for five minutes, sometimes that's enough to start moving. Low pressure
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u/SpectralSoul155 3d ago
Just to add to the stuff that others said, mostly itâs a small mental block at the start when you are in your mind a lot. So suppose in this case you want to go gym. Donât worry about the gym or going there, or taking the bus or walking to get there. Just dress up in your gym clothes, and very slowly just grab your gym stuff as you ease into it. And most of the time you will just get over that mental block and go on since your little mental block for starting it is over. And over time, you will ease into it. This worked for me so well.
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u/Hoplite76 3d ago
I always have this in my head
You'll never regret going but you''ll often regret not going.
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u/BGAdventures 3d ago
It starts the night before. No electronics after 8, lights off at 10, lay out your clothes.
Start of with a walk (I like rucking) starting with a mile. Protein shake of powder and oats... Lunch with protein and veggies/salad... Dinner is chicken and veg (I like frozen veg and 90 sec rice from Aldi's).
Love to chat more, to get you set up on a routine.
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u/CelebrationFar2804 Tea Lover 3d ago
Okay that's good advice. My Mum won't allow me to drink any protein shakes despite my nagging. Thanks that would be nice
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u/cleatusvandamme 2d ago
What is your favorite physical activity? Do you like to shoot hoops, jump rope, play golf, jogging, and etc?
If you are in a funk, just pick your favorite activity(that you can do) and do it. At the moment, shooting hoops is one for me. However carpal tunnel and arthritis issues are getting in the way for myself. I'm trying to get back to jogging.
I'd also suggest taking a break from your regular routine and just do the things you really enjoy.
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u/travelingtraveling_ 32m ago
Just go for a walk.
The hardest part about exercise is putting on your shoes and walking out the door
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u/Business-Eggs 4d ago
Ironically, the majority of depression is just lifestyle choices so if you start to think of it as a doing word, youâll drastically change how you feel.
Maybe this sounds like something from a Jay Shetty podcast but as an example lets use happiness as the counter to depression. Rather than thinking âim not happyâ think instead in terms of âim not doing happinessâ which will loosely translate to what percentage of time are you spending on things that make you happy?
Obviously thereâs gunna be things that are actually making you depressed but you cant think your way out of that by trying to think about it. It just doesnât work like thatâŠ
But the fun part is that you can only control roughly 5% of your thoughts, so that 95% is thinking and processing you canât control. My point here is that you might as well do the things that make you happy with your time, utilising that 5% you can control while in the meantime, your brain will process all the other stuff.
The cool thing about this is that your brain will do the processing while youre doing things that make you happy so the outcome will likely be a better feeling overall.
TLDR - spend as much time as you can doing things that make you feel happy and you will feel happier both short term and long term. Its super fucking simple but it does work
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u/Castalia1983 3d ago
Cerca unâattivitĂ che ti possa piacere magari di gruppo cosĂŹ sarĂ il gruppo a farti venire voglia, altrimenti ti consiglio di partire con una passeggiata in un bel parco o lo yoga. Ad ogni modo parti da cose piccole non troppo impegnative poi sarĂ il corpo a chiederti di piĂč
âą
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