Is exercise the right thing for your mental health?
Exercise has been said to improve mental health across the board, with some even saying that it's their therapy. But today, I wanted to chat about when it might NOT be the best cure for your mental health, and what you might be needing instead to help manage your mental health.
Why am I going this route?
Because let me tell you lovely, I've been on both sides of the coin when it comes to exercise. There's no doubt that training has been hugely transformative for my mental health. A way to manage anxiety. Reshape the way I look at my body. Giving me purpose. An opportunity to dance and shake and move through thoughts and feelings. BUT - it's also wreaked havoc for me at times, becoming a source of shame, comparison, overstimulation and, at times, obsession. Exercise can play a really important role in the recovery of your mind and body from pretty much any challenge, but it can't be the only tool you're using.
Enough about me. Let's look at some different scenarios, how movement can be a help or hindrance and what to do instead.
You're feeling anxious or overstimulated
The butterflies in the stomach. Unable to sit still. Wired but tired. Worrying about the future and struggling to be present. You're feeling the flutters of anxiety and it's not fun. Moving your body can be a really good way to literally shake out the stress, giving you a place to 'put' that anxious energy. But of course, exercise can be stress on the body which can just top up that already overflowing cup. So consider these questions before getting your bum moving:
Where would benefit your brain to be right now? Is a busy gym just going to make you feel worse? If so, opt for a walk, run or home workout.
What kind of movement will help? High intensity or fast-paced movements might match your anxious energy, but we want to slow down the pace. Go for fewer reps and heavy weights, yoga, walks, a light jog or pilates. Even a dance and shake in your living room might be the best type of movement for you right now.
How can you bring down the stimulation? Turn off 4G, block apps and lock into your workout.
Is moving actually the right thing to do or do you need to just regulate your nervous system? Sometimes I feel like I'm a can of fizzy pop, so moving bubbles me over the edge. If that's the case, opt for a meditation that really focuses on bringing you back into your body or slow meditative movement like Qi Gong (YouTube is great for this!).
You're feeling down or depressed
Feeling slow and sleepy. Like walking through treacle. Perhaps you're going through a tough time and even the smallest tasks seem really hard to manage. Movement can be the first domino falling, helping you back to a place of self-care. Giving you energy where you might feel drained and boosting those feel-good hormones. However, like I said, when the smallest task feels like a huge climb, even the thought of moving can seem too big. Let's break it down with asking yourself a few questions:
What is your body asking for? Often when in depressive states we disconnect from our bodies. Give yourself a body scan and see if there's anywhere you're feeling tension. Can you choose movements which cater to those areas?
How do you want to feel? Sometimes depressive states are linked to how we feel about ourselves and the negative thought patterns that surround us. Would feeling strong with some weightlifting, blowing away the cobwebs by getting outdoors, or simply being silly with kitchen dancing be best for you today? Think of the after effect.
What's the MVP of movement for you today? Right now in the present, what's the easiest way for you to move and feel good about yourself, it doesn't have to be a perfect workout; just simply showing up is enough.
Are there steps before working out you need to do? It's all well and good jumping into movement. But check in and see if you simply need to do something that's more important like talking to someone, house bits and bobs, journalling, uninterrupted rest.
You're feeling the weight of body dysmorphia
Of course, we all have days where we're not feeling ourselves. For some, this is a constant state of body dysmorphia - where you have a warped and obsessive perception of your body size, shape and image. Whatever place you're coming from, movement can help to reframe the body in the context of doing rather than being. However, there are some questions you can ask yourself before moving:
Is a mirror triggering today? If the mirror in a gym is not the one today, grab your kit and go to a corner that's mirror-free. Chuck on your fav tunes and smash your workout. Alternatively, choose a class or home setting where reflections are out of the question.
What can you wear to make yourself comfortable? Maybe a matching set might help or a baggy tee might make you feel more comfy. Do what makes you feel unrestricted as much as possible.
Does comparison to other bodies steal your workout joy? When we're focusing so much on our body, comparison can come to other people in the gym. So perhaps choose a space which is more private or go with a pal to keep your focus with the other person you're with.
You're recovering from an ED
If you're in active recovery of any eating disorder, movement can be a blessing or a curse. Of course, if you're acutely unwell, exercise may be out of the question. However, if you're further in your journey or managing compulsive disorders, exercise can give relief in a really profound way. But remember to ask yourself:
Why are you moving? Is it for joy, to give you a break from thoughts, or is this a compensatory behaviour? Moving can be a great way to shift your mindset and help you make better choices for your body. But if it's coming alongside thoughts of calories or compensating for food, pause and consider if exercise is the right choice.
Can I fuel appropriately around the session? Whether you're strength training, running or going to a class, have you had something to fuel you and have an opportunity to refuel later? Make sure you're making the most of your workouts and fuelling your body appropriately will help your progress and give you the energy to keep moving.
How do I want to feel afterwards? Finally, consider whether you want to feel strong, connected or chilled out. Pick your movement based on what you want to feel afterwards and what might help you to reframe food in a better light throughout the day.
So there you have it. Some times where movement can be truly magical for your mental health, and times where it isn't the right choice. Remember exercise should never come with a side of guilt, shame or negative effects on your mental health. It should act as a complementary way to aid your way back to a state of mental wellbeing or part of a self-care toolkit which sets you up for a life where you can overcome challenges internally and externally. You've got this! Remember to keep your eye on the blog for the next instalment and reach out if you're looking for some help or guidance.
