Battling with Depression While Trying to Maintain a Healthy Lifestyle

Depression: What does it feel like?

If you’ve never experienced depression yourself, you may find it difficult to relate to a friend or loved one who deals with depression on a daily basis. In this post, I hope to give a small glimpse into what some endure as they’re constantly bombarded by negative thoughts & emotions. We’ll go on a journey of what it’s like to be under attack, by the one thing meant to protect you.

Your mind.

“I can’t do anything right!” “Why do I even bother trying?” “Why am I never good enough?”

If you deal with depression these words probably sound familiar. As a person that has dealt with depression for most of their life. I’ve had these words circulating throughout my mind more times than I would like to admit. Usually, when I’m in a vulnerable situation or under great stress. But, I have come to learn that depression & the negative narrative that often accompanies it, doesn’t always have a rhyme or reason. Leaving you confused and with more questions than answers.

“What’s wrong?“ “Is there anything I can do?”

Questions from well meaning loved ones seeking to help can sometimes leave you feeling frustrated. Maybe resulting in arguments or misdirected anger. But, often times we fail to realize that it’s not our family or our friends that we’re angry with.

It’s ourselves.

“I don’t know what’s wrong with me or why I’m feeling like this.”

With no discernible solution in sight, we may be left feeling helpless or maybe even hopeless. I‘ve personally experienced both of these feelings. Even more so, when I made the decision to make fitness my profession. As a personal trainer, you’re supposed to emulate stability, positivity, & accountability. But, as a person with depression, you’re faced with instability. Often, stemming from self-doubt or insecurities. Negativity that comes from disappointments or failures. Coupled with deniability, resulting in procrastination or avoidance. Hours spent in bed, ignoring loved ones, so that we don’t have to acknowledge our feelings or face the challenges we don't have the energy for. Often, going into “survival mode.” Just doing whatever it takes to make it to the next day. Tomorrow has to be better than this, right?

A New Day: Where To Begin?

No matter where you are in your fitness journey, we all have moments when we feel defeated or discouraged. In those moments, it’s important to be reasonable in what you expect of yourself & how much effort you can realistically give. Because the battle with oneself is often tiring and it can drain you of both the mental & physical strength you need. Next, I’ll describe simple tactics & resources that I use to help me stay on track.

• Set Small Attainable Goals

In the beginning, I used to do 15min workout videos at home every day. I was crunched for time and honestly, out of shape. I didn’t want to spend hours on end working out. I wasn’t mentally ready for that, but I also knew I needed to make changes & better choices for my health. So I sat down and figured out a routine that would work for me. Completing those workouts although short, helped me to create good habits. It was a stepping stone to achieving the more challenging goals that would lie ahead. Try This:

Set a daily or weekly goal with at least 2 options of physical activity that you would like to participate in. One a challenging, more ambitious goal for the times when you’re in a good frame of mind and more likely to be able to push yourself. And the other, a more simple, attainable goal for the moments when you‘re discouraged or mentally drained.

For example:

Monday’s Routine:

Option 1: A 15 min walk followed by 30min HIIT YouTube Video.

Option 2: Take my dog for 45min walk at the park or ask a friend to join in for a jog or hike.

In both instances, about 45min of physical activity was anticipated. But by giving yourself options to choose from, this makes your workout less of an obligation and more of a choice. You prepare yourself to take on the ups & downs that are likely to occur with any behavioral change. And in doing so, you increase the likelihood of adhering to your new fitness program.

• Get Your Head in the Game

They say half the battle is just getting to the gym. And for a lot of us, this statement rings true. Sometimes, we have to do a bit of bargaining with ourselves, in order to push through a mental barrier & accomplish the task at hand.

”I just don’t have it in me to go to the gym today?”

You woke up in the morning, you were motivated, you had a plan. A grueling leg day in the gym, sweating it out for an hour until your legs feel like jello. But, by the end of the work day, you find myself mentally drained and your burning enthusiasm has quickly dwindled. Just thinking about going to the gym feels like a chore. What do you do?

Be Flexible.

We all typically have a particular activity that we enjoy. Some love the challenge of strengthening their core in a pilates class or stretching out their sore muscles with a yoga pose. While others enjoy jamming out to their favorite songs while running on the treadmill. Whatever the activity, why not start there. Tell yourself I’ll go the gym but I’m only going to do *insert favorite activity*. Or maybe you will do leg day like you originally planned but only for 30-45min instead of your intended 1hr long session. By taking the pressure off, you may find that once you get to the gym, you rediscover the zeal you lost throughout the day.

But, what if that spurt of motivation doesn’t come?

• Celebrate The Little Victories

So, you went to the gym got on the elliptical for 15 minutes and then left. You feel like a failure. Nothing went according to plan and it all feels like a big waste of time. I could be snuggling on the couch eating popcorn with a glass of wine right now.

That’s right, you could have but you didn’t!

Change doesn't happen overnight & often times we let set backs & disappointments keep us from fully reaching our goals. Fear of failure leads you to quit. But, imagine what would happen if you kept pressing forward. Even if you only went to the gym & got on the elliptical machine for 15 minutes you could burn about 135-200 extra calories per day. If you did this everyday that’s nearly 1000 calories burned per week! You may not be at your goal. But, you will be moving forward.

Try This:

Try spending 5-10 minutes everyday writing down some of the little victories you accomplished that day. Maybe you resisted your favorite treat. You got up a few minutes early to go for a morning walk. Whatever it is no matter how insignificant it may seem. Acknowledge the progress. And reward yourself with gratitude in taking a step toward not only

your physical but improved mental health.

It’s Only The Beginning:

I hope that sharing my experiences will help you in reaching your fitness goals. And if nothing else, I hope it lets you know that no matter what your depression tells you, you are not alone.

If you would like to join our community and share your fitness tips & goals with others. Go to the members area on my website. Once you sign up you can share for your fitness progress or challenges on the forum. Receive encouragement and motivation from others who are on the same journey as you.

Forum Community

https://www.morphbymarisa.com/forum

Also, if you would like additional help in working towards your goals including receiving customizable workout programs, virtual personal training & personalized macro recommendations. Then, feel free to email me or check out my website for more details. Also, you can follow me on Instagram for more fitness motivation & tips.

Custom Fitness Programs:

https://www.morphbymarisa.com/plans-pricing

Contact Info:

Email: ✉️ info@morphbymarisa.com

Website: www.morphbymarisa.com

Instagram:https://www.instagram.com/morphbymarisa

Disclaimer:

I am not a medical professional. If you are suffering with depression or having suicidal thoughts please seek the help of a licensed therapist or physician. National Suicide Prevention Lifeline

800-273-8255