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Depression can be a debilitating condition, sapping our energy and motivation, but there’s hope. With a structured plan and the right strategies, you can get motivated and achieve your training objectives, even when it feels like an insurmountable challenge. Here are five tips to help you overcome the heavy feeling that depression can bring and stay motivated during your training program.
Strategies To Help Beat Depression-Induced Lethargy
Depression-induced lethargy is real, and it can be hard to overcome. Whether you’re training for a marathon or just starting off on a regular exercise plan, it’s important to work with your body and find an approach that helps you start and maintain momentum.
Start by aiming low. If you’re used to running five miles per day, aim for two. Find an exercise that is low impact and suitable for your level of fitness. Swimming or a brisk walk can be a great way to start, or yoga to help build strength and agility.
Steps To Recharge And Stay Motivated
When depression-induced lethargy hits, it can be hard to focus on long-term goals. The key is to break down your training program into smaller goals and take it one step at a time.
It can be helpful to write down a regular schedule of exercises that you can easily follow, with time set aside for rest and recovery. And remember to pause and reflect on your progress. Each session, review how you feel and adopt a different approach if your body needs it.
Crafting A Plan To Put You On The Path To Progress
It’s important to remain flexible and remember that any plan is only a starting point. As you move along on your journey, you can adjust your goals and expectations as needed. It’s also helpful to find activities that you genuinely enjoy and make sure that you’re getting enough rest.
Set yourself realistic objectives, and focus on the immediate steps that you need to take to reach them. When depression-induced lethargy strikes, it can be helpful to take a break and focus on something else. Listening to music, meditating, or talking to a friend or loved one can be a good way to reset and regain focus.
Gaining Strength Through Support Networks
Isolation can be paralyzing when depression strikes, but reaching out can make a big difference. Lean on family, friends, colleagues and online communities to help stay motivated and gain strength. Ask for help if you need it, and don’t be afraid to talk about what you’re going through.
Having support from the people around you can give you the strength to stay motivated and stick to your plan, even when it feels overwhelming. Having people to talk to about your progress and goals can be an invaluable asset.
Taking Time To Reassess Your Goals And Celebrate Your Wins
Regularly reassess your goals and celebrate your wins. It’s easy to focus on the bad days and forget to recognize the progress you’ve made. Taking time to celebrate your wins can help build your confidence and keep you motivated to reach your goals.
From taking a few extra steps in the morning to beating your personal record, find the small wins each day and take time to celebrate them. It can be helpful to post your progress on social media or talk to friends and family about it.
Depression-induced lethargy can be hard to overcome, but it is possible with the right strategies and support. Whether you’ve just started on a regular exercise plan or are training for a marathon, start small and work with your body to find an approach that helps you stay motivated and achieve your goals. With a structured plan, support network and a focus on the small wins, you can climb out of the lethargy of depression and start making real progress.
Sources
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Heather Claus, Maintaining Motivation When You Have Depression, Psych Central,
(2020): https://psychcentral.com/blog/maintaining-motivation-when-you-have-depression/ -
Evelyn Parham, 7 Simple Ways to Boost Motivation During Depression, Very Well Mind,
(2019): https://www.verywellmind.com/ways-to-boost-motivation-during-depression-4157395 -
Austin Powers, Webinar: The Puzzle Of Depression And Exercise
(2018): https://www.mentalhealth.org.uk/event-details/webinar-the-puzzle-of-depression-and-exercise
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