How to Get Motivated to Exercise and Overcome Depr

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How to Get Motivated to Exercise and Overcome Depression,[link widoczny dla zalogowanych]
When someone is mildly depressed, the first remedy that comes to mind: Exercise. In just a few minutes exercise burns off stress hormones and raises endorphin levels (the happiness hormone); now that a quick fix. This makes the depressed person feel better, more uplifted and therefore able to re-interpret the sources of stress in a more positive light. However, people who are depressed experience fatigue, low energy levels, irritability, poor sleep and the lack of interest in getting dressed and looking presentable. Ironically, the depressed person who needs to exercise most is not likely to exercise. The situation becomes self-perpetuating.
Depression is associated with dark words. not good enough, the use of trying, boring, just have no luck, never find love because I not good looking enough. A depressed person repeats this negative self-talk so many times until it becomes automatic, constantly replaying the same sad lyrics in her mind and believing every word.
The question is: How do you break this cycle and get a depressed person to exercise? This problem reminds me of the fairy tale, Snow White and the Seven Dwarfs. One of the dwarfs,[link widoczny dla zalogowanych], Grumpy, is unhappy and proclaims, don want to be happy; I want to be sad! Clinging to a sad state gives a person something he or she is seeking: attention and concern. care of me. I a victim. Exercise physically and mentally empowers the self, awakening the potential to grow and move on. I have observed women who felt stuck in their jobs and marriages,[link widoczny dla zalogowanych], and began a strength training program. After about a year they were able to leave both situations to find greater fulfillment. As they put on more muscle,[link widoczny dla zalogowanych], coordinated their movements to flow and improved their balance, they transferred these skills to their emotional lives. They blossomed with a new-found creative force and most importantly, self-confidence. They continued to exercise regularly which gave them the natural to look down at their relatively smaller problems and see the total picture - then the solution. Unlike being hooked on cocaine or other drugs which deaden the senses, a person practicing a daily regimen of exercise awakens the senses to greater pleasure in life.
Here are some suggestions to begin exercising when you are depressed and feel that you don have the energy to do it:
You have to become aware of your feelings, specifically what is making you sad and why you are sad?
Being sad has to feel so uncomfortable to you,[link widoczny dla zalogowanych], that you want to change it and will make every effort to pull yourself out of it. If you are not motivated to release your sadness, you won You have to want to let go.
Making small changes helps you to keep them. As the saying goes, small changes,[link widoczny dla zalogowanych], giant gains. Look at all the big New Year Resolutions we don keep. Instead we should call them New Year Evolutions. Compliment yourself frequently for keeping up the good work.
Work out with a friend. Sometimes we need an angel to take us by the hand and lead us to the promised land of health and fitness. Working out with a buddy becomes a social and positive experience. Often we are depressed because we feel lonely. Exercising with a friend provides a healthy bond. If you don have a friend to exercise with, go to the gym. You will meet people in classes and make friends; many people form close ties when they sweat together.
Sign up for exercise classes in a gym or community center. For example, aerobics, spinning, interval training,[link widoczny dla zalogowanych], body-sculpting, yoga, pilates and belly dancing. Just signing up for a class, like scheduling an appointment with a doctor,[link widoczny dla zalogowanych], makes you feel better! Also,[link widoczny dla zalogowanych], a class is more effective than a tread mill or stationary bicycle, as you need to tap into group energy. The pulsating music works to excite and keep you moving.
Lift all the blinds in the house and let the light shine in to help brighten you up. Because we are all different and require different triggers, if the exercise class suggestions do not work for you,[link widoczny dla zalogowanych], then put on your sneakers and walk out the door. The sunlight will energize you. A brisk walk will de-stress and cheer you up. Aim for a twenty minute walk and each time try to pick up the pace. To make it exciting walk briskly for five minutes. Then slow down and walk at a relaxed pace for two minutes. Again, pick up the pace for five minutes, and stroll for two minutes. Continue the cycle. Varying the intervals kicks up the body and your mood, keeping you interested, alert and involved in the switches. When this becomes habitual, pump your arms and sprint for a minute as an interval. Before you know it, you might be jogging and developing a runner high!
Buy a new pair of sneakers, fitness clothes, or a workout audio/video. This can help you to get into the exercise groove. Remember how you felt anxious before the first day of school? Your mother bought you some new clothes along with a new book bag,[link widoczny dla zalogowanych], pencil case,[link widoczny dla zalogowanych], lunch box- well you get the idea.
Stick up motivating quotes all over your home, especially on the refrigerator. Play motivating music, perhaps the theme song from Rocky.
We all have five basic instincts for happiness. You can count them on your fingers: The thumb is the instinct for survival. The second finger is choice - what I choose or choose not to do. The third finger is empowerment to feel that we have something to contribute. The fourth finger is social as we need to connect with friends. The fifth finger is fun and we all would love to release our inner child and cut loose. Exercise strengthens our entire hand so that we are healthier, able to express ourselves,[link widoczny dla zalogowanych], feel more powerful, able to meet and greet people and relaxed enough in our individual whims.
You claim that, "Clinging to a sad state gives a person something he or she is seeking: attention and concern. 'Take care of me. I'm a victim.'"
I am not a victim, and I don't want anyone to take care of me. I spend all energy I do have trying to keep up appearances so that people don't figure out what's going on and will just leave me alone to deal with it. I do not want to feel like this.
Stop pontificating about what depressed people think and want. It's patronizing and insulting,[link widoczny dla zalogowanych], and you obviously haven't got a clue what you're talking about.
I have gone through many phases of depression, and I empathize with the feelings that you have expressed. At times,[link widoczny dla zalogowanych], it has been very difficult for me to accept the advice of others (such as Debbie's) without feeling like expressing that they know nothing about me, so how could they ever understand what I'm going through? What I've taken in over time, is that these articles are not about accepting the message as a "whole" solution, but using some of the suggestions (such as Debbie's) and taking from it what might be helpful for me. Then I need to move on to the next one that helps.
Your response sounds like you are struggling a lot right now. If you are reading these articles, you are obviously trying to find some information or advice that will help you. Keep searching!
Fighting depression is difficult and can take a very long time. I hope that you will soon find some tips or suggestions that will help you move forward!
Debbie, thank you for trying to help!
Hello,
It is really nice to read this article. Thanks for simple way of writing and giving all the detail which need. Once again thanks.
Standing in the front of the mirror and you looking at your own reflection, you are not happy with what you see. You see that the 'beautiful you' is hidden behind those kilos on your body. You dream for a slimmer you, but you are weighed down! You scratch your head for a solution and realize exercise is the only solution to fulfill your dream.相关的主题文章：

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