Exercise is a magic pill- physically & emotionally
I have talked quite a bit about the importance of physical exercise on strong emotional health. I firmly believe movement and physical exercise are necessary components to a good body image as well as to optimizing a whole sense of self, not to mention the benefits of decreasing anxious and depressive emotions. As one of my clients likes to say, exercise is the magic pill. It won't cure everything, but it will make many things in your life more bearable.
Exercise is a great coping mechanism for dealing with all of the garbage and stress that life will throw your way. I have had clients who came in for anxiety treatment in Houston that were able to control their anxiety with daily exercise instead of anti-anxiety meds. I have been amazed at the results.
Do exercises that YOU find palatable
It is important to find a type of exercise that you don't mind doing, or you will likely burn out. For some people, being part of a recreational league, or exercising with a friend can help them be accountable to continuing the exercise. But for others, the solitary and meditative exercise of running can be very motivational. Ashely Womble talks about how she combats depression, in an article entitled "Using Running to Fight Depression." As Womble points out there is a considerable body of research that links physical activity and mental wellness. The type of exercise you do is less important than the simple fact of having sustained physical activity for at least 15 minutes a day.
The obvious challenge is in starting and maintaining an exercise program. I recommend you begin with small challenges. Some great apps and YouTube channels have 7-minute workouts. Check your app store or YouTube for examples. Or challenge yourself to walk 10,000 steps a day. You can often fit these steps into your daily routines by doing things like taking the stairs at work instead of the elevator. Many people I know love using fitness trackers like Fitbit to track their steps. Making a game of it can motivate you and make the whole process more fun.
Consistency is the key to feeling better
If you are struggling with stress and depression in your life, I challenge you to think of adding some type of movement into you day. Set a modest goal for the week and when you meet it, increase the goal the following week.
People generally overestimate what they can accomplish in a short period of time and underestimate what you can do over a long period of time.
Don't expect dramatic results over night, but you will find yourself changing over time if you stick with this lifestyle of activity. You will find that both your physical and emotional health will increase. Exercise can be a magic pill for many of the things that ail you.
Tips to help you get motivated to exercise
Struggling with motivation to exercise, it's important to approach this with empathy and understanding. Don’t try to shame or bully yourself into exercising. Telling yourself you are overweight or look bad is not a good long term motivator. It will only make you want to disconnect from your body and feel frustrated with it.
Here are some tips that might help.
Start Small:
Begin with manageable and realistic goals. Rather than committing to an intense workout routine, start with short, gentle exercises that feel achievable. Gradually increase the intensity as you become more comfortable.
Find Enjoyable Activities:
Look for activities that you enjoy. Whether it's dancing, hiking, swimming, or yoga, choosing activities you like increases the likelihood of sticking with them. Exercise doesn't have to be formal; find joy in movement.
Set Realistic Goals:
Set achievable and realistic goals that align with your fitness level. Celebrate small victories, and don't compare your progress to others. The focus is on your personal journey and well-being.
Establish a Routine:
Create a consistent exercise routine. Having a regular schedule helps build a habit, making it easier to incorporate exercise into your daily life. Consistency is key for long-term success.
Social Support:
Exercise with a friend or join group classes. Having social support can make the experience more enjoyable and provide motivation. It also adds a social component that can alleviate feelings of isolation.
Mindful Movement:
Consider practices that incorporate mindfulness, such as yoga or tai chi. These activities not only provide physical benefits but also encourage a mind-body connection, fostering a positive relationship with exercise.
Focus on Health, Not Appearance:
Shift the focus from appearance-related goals to those related to overall health and well-being. Concentrate on the physical and mental benefits of exercise rather than external outcomes.
Explore Different Types of Exercise:
Experiment with various forms of exercise to find what feels best for you. Not everyone enjoys traditional gym workouts, so explore options like outdoor activities, dance, or recreational sports.
Seek Professional Guidance:
Consult with a fitness professional or a therapist experienced in body image concerns. They can provide guidance tailored to your specific needs and help create a safe and supportive exercise plan.
Practice Self-Compassion:
Be kind to yourself. If you miss a workout or don't meet a specific goal, practice self-compassion instead of self-criticism. Recognize that setbacks are a natural part of the process.
Address Underlying Issues:
If feelings of body disconnection or distress persist, consider seeking support from one of our caring Houston therapists. They can help explore and address underlying issues that may be contributing to these challenges.
Make it Enjoyable:
Incorporate elements that make exercise enjoyable for you. This could include listening to music, being in nature, or incorporating playful elements into your routine.
Remember that everyone's journey with exercise is unique, and it's essential to prioritize mental and emotional well-being along with physical health. By approaching exercise with self-compassion and finding activities that bring joy and fulfillment, you can gradually build a positive and sustainable relationship with movement.
OTHER THERAPY SERVICES WE OFFER IN HOUSTON, TX
In addition to anxiety treatment, we have other mental health services that we offer at our Houston, TX counseling office. Our services are available for adults, children, and teens. For individuals, we offer Couples and Marriage Therapy, Family Therapy, Eating Disorder Therapy, School and College Counseling, Autism Therapy, Premarital Counseling, Postpartum Treatment and Infertility Counseling. As well as Trauma Therapy, PTSD Treatment, EMDR Therapy, and LGBTQ+ Counseling. Our caring therapists also offer Career Counseling, and LPC Supervision. All of these services are also available through Online Counseling throughout Texas.
If you are struggling with pain or feeling stuck in your life, anxiety counseling can help. You can contact our Houston therapists by phone at 713 - 591 -3612, via email at contact@wilsoncounsleing.org or visit the Wilson Counseling website at www.wilsoncounseling.org to find out more. Help is just a phone call away!