In a previous blog post, I explored how behavior activation is one of the issues with depression. When you are depressed, there is a lack of energy and motivation. You may complain about feeling weak or fatigued. When I asked clients what they were involved in before depression, they will have a list of activities, but usually the next words are, “But I don’t feel like doing them anymore.” Sometimes I will make a suggestion that they find puzzling or intriguing, “Is it possible to do any of those activities, even when you don’t feel like doing them?”
There have been a variety of studies over the years that show how exercise can alleviate and even prevent depression.
One study showed that 30 minutes of aerobic exercise three times a week can have an impact on depression. But any kind of physical activity is better than no activity at all.
Of course, if you are depressed, you begin to hear the thoughts that feed the feelings of fatigue and lack of motivation. Just thinking about exercising makes you feel tired, and many of the thoughts are not helpful: Exercising will just make me more tired. I’m too out of shape to start exercising now.
Here are some ways that you can incorporate exercise into your daily routine to overcome the problem of behavior activation.
1. Start small and simple.
When you hear the word “exercise,” you may picture vigorous workouts at the gym or long runs every day. It might help to stop using the word “exercise.” Just tell yourself that you’re going to move around or be involved in an activity.
When I say start small, I mean really small. Put on your athletic shoes and deliberately walk to the mailbox and back. After doing that a few times, walk to the mailbox and then to the end of your block. Your mind may say that this is not doing any good, but go ahead and do it anyway, even with that thought.
2. Have a friend meet you for a walk.
Meeting a friend for a walk is a great way to combine some simple social interaction with physical activity. Social isolation may be one of the symptoms of your depression, and you may initially resist this idea. But we are not talking about sitting down and having a deeply personal conversation. You are walking. You can have light-hearted conversation about the scenery around you. You can walk together in silence.
If your mind tells you that it is just too much trouble to get ready and meet your friend, have your friend come over to your house. It is hard to talk yourself out of walking when you have someone waiting for you outside.
3. Take a pet for a walk.
Dogs have infectious energy. They provide a lot of meaningful companionship. And they need to be walked every day. You can combine caring for yourself with caring for your pet. If you don’t have a dog, volunteer to walk your neighbor’s pet. You are doing your neighbor a favor. You enjoy the company of their dog. And you don’t have to worry about taking care of the dog when you are done. If you see your neighbor walking their dog, volunteer to join them. You benefit from social interaction and the infectious energy of the dog.
4. Do some gardening or other household tasks.
There are some actual studies that show the activity of gardening can have an impact on treating and preventing depression. Start small with a few plants that are easy to care for. Mow the lawn or do some other simple yard work like edging or pruning. Clean a pantry or a closet or a refrigerator. One of the benefits of these tasks is that you instantly see the results of your work.
Try to be present and mindful as you do these activities. Feel the muscles in your body as you walk or the soil in your hands as you garden. Give your attention to what your friend is saying or the playfulness of your dog.
If you would like to know more about how I work with people who struggle with depression, please visit my depression treatment specialty page.