Developing the right mindset: Fitness & Mental Health

I'm sure we all have our moments where life feels like we're stuck in the middle of a storm with waves of challenges crashing down on us from every direction.

And no matter how much you try to blast your favorite song - 'Come and get your love' by Redbone - it can't even save you from breaking down into tears and feeling hopeless. 

Oh, the second part's just me? Well, never mind then :')

I honestly wish I could tell you that I just went to the gym, all of my troubles disappeared, and I lived happily ever after... but we ALL know it's never that easy.

The Reality of Balancing Fitness and Mental Health

From personal experience, I'm quite certain that different life struggles bring different mental health challenges, and balancing fitness with those emotions can sometimes feel like climbing a mountain.

Someone who has been lying in bed for days now, crying over a breakup or feeling hopeless because they lost their job, isn't suddenly going to go to the gym, lift a few weights, and feel better...

No! They're probably going to be feeling even worse.

Maybe consider taking this person to eat a piece of cake - sometimes the simple joys in life can make the biggest difference.

The Turning Point

Believe me when I tell you that I understand real mental health struggles. But you can also believe me when I say that I am grateful to sometimes go through difficult times and face struggles because it has made me appreciate the good moments so much more.

Feeling completely overwhelmed and not knowing where to start when stress and personal challenges hit is normal. Most people immediately turn to medication or therapy.

While those are valid options, I wholeheartedly believe that life is about perspective, and when it comes to mental health issues, my best approach has been taking things at a pace that I feel comfortable with. That same philosophy applies to my fitness.

Mental health struggles can bring forward symptoms that can include fatigue, disrupted sleep, or a loss of appetite. People who experience these challenges won't be able to jump into a super intense workout - and they shouldn't be expected to. Instead, you need to look at sustainable physical routines that align with your personal needs.

When someone is experiencing mental health struggles, it can feel difficult to get them motivated to be physically active. Even people who aren't struggling with mental health often find it hard to stay motivated to exercise. So how do I push myself to work out when I feel unmotivated?

My Key Trick: Just Start

Yes, it's as easy as that. I never put ANY expectations next to my workouts. Some days, I might decide to strive for a goal, but that is only after starting and getting into the swing of things.

Going to the gym every morning sounds SO EXHAUSTING if you tell yourself that you are going to be doing 60 minutes of high-intensity training?! If that was what I had to tell myself before going, you would NEVER see me step foot in the gym.

So what do I tell myself? 

I simply go to the gym with NO EXPECTATIONS, and I see what my body can do that day. I follow a workout program, but I allow myself to stop WHENEVER I feel like it.

This is probably some reverse psychology type of stuff going on, but I promise you it genuinely works. I usually end up completing a good 20 - 40 minute HIIT session at least 3-6 times a week.

And yes, from time to time, there are days when I would go to the gym and do 5 minutes of exercise, then just sit on the floor for another 20 minutes. And that's okay. I listen to my body, which builds self-trust, making it easier to show up consistently.

Discovering the Benefits of Exercise

Once I embraced this new mindset, I noticed a remarkable shift in my mood. I wanted to exercise more. Now, going to the gym or going for a run has become my happy place and a type of therapy.

Research indicates that physical activity can increase endorphins, often called the "happy hormones." This was 100% true for me. When I started running for just 20 minutes each morning, it became a natural stress reliever.

According to a study in the American Journal of Preventive Medicine, individuals who engage in regular exercise are 50% less likely to experience depression. Since exercise became a major part of my life, depressive episodes have a much harder time creeping in.

Setting Goals and Achieving Them

I know that I have mentioned that I go to the gym with no expectations, but I want to assure you that it does not mean that I avoid setting goals. In fact, I think that they are crucial for any fitness journey.

Research shows that celebrating small victories can boost a person's self-esteem. I have goals, but I am patient with myself. I know that there will be days where I'll push my limits, but there will be other days where I will lack performance, which is also okay. Remembering my small accomplishments reminded me of my progress during moments of self-doubt and can keep me going. Every bit of progress counts.

The Power of Community

Fitness isn’t just about personal achievement; it’s also a way to connect with others. Joining a CrossFit club introduced me to a supportive community. The shared struggles and victories we dealt with together were such a good way to connect. You can also experience immense support and motivation from the right people. For example, one of my CrossFit buddies constantly encouraged me through my workouts to work hard and push my limits, which made my journey easier and my progression faster. Every time I was on the verge of giving up, he would come and encourage me or show me a better way to approach a certain challenge.

By having an engaging community, you'll automatically feel better mentally. According to a survey conducted by the American Psychological Association, 76% of people reported feeling better emotionally after engaging in group fitness activities.

Mindfulness in Motion

I also discovered the mindfulness that comes with exercising. While working out, I learned to focus on my breathing and the rhythm of my heartbeat. This practice turned exercise into a form of meditation. I began to let go of negative thoughts and embrace the present moment. Mindfulness practices like this have been shown to decrease anxiety by up to 30%, according to a study in the journal Health Psychology. In today's time where people are so consumed by technology, investing some time in the real world grounds a person to their body. By concentrating on my body, I cultivated a healthier relationship with my thoughts and emotions.

The Road Ahead

While I'm proud of how far I've come, I know that fitness is a lifelong journey. Challenges will continue to arise, but I now have effective tools to face them. No matter how tough life can get, I stick to my mantra: JUST SHOW UP

Practical Tips for You

If you’re struggling and want to see how exercise can support your mental health, consider these simple tips:

1. Start Small: If you have no motivation, consider starting with a 10-minute walk or gentle stretching and gradually build up.

   
   

2. Set Realistic Goals: Break your goals into achievable milestones. Acknowledge and celebrate every small win along the way.

   
   

3. Find a Community: Join a class or workout group to connect with like-minded individuals and receive some extra support and motivation

   
   

4. Honor Your Feelings: Some days will be harder than others. Listen to your body and allow yourself the necessary rest when you need it.

   
   

5. Incorporate Mindfulness: Focus on how your body feels during exercise. This awareness can serve as a mental break from negativity.

   
   

Looking Forward

Reflecting on my fitness journey, I see just how much exercise has strengthened my mental health. It has helped me to combat feelings of depression and anxiety while fostering meaningful connections with others.

I hope my experience inspires you to explore the powerful benefits of movement. Remember, each step counts, and the journey to a healthier, happier you begins with one simple decision:

JUST START

Thank you for reading this month's WellnessWednesdays post. Stay tuned for some more topics on Fitness, Fashion, and Wellness. 💋