This may be the most wonderful time of the year, but it also can be the most challenging in terms of staying on track with the things that help make your life work.
Exercise, good nutrition, sleep and routine (see also: the components of the anxiety and depression toolkit) all suddenly find themselves beneath the trash heap of the merry and joyous eating season.
For me, the most tempting thing to do is give up exercise. I’m busy with added social events, and opportunities to spend time with others. I love that!
But after all that eating the last thing I want to do is move. Like, at all.
So that late day workout I swore allegiance to gives way to “just one” delicious buckeye and yummy barbeque sliders with friends.
Another workout busted.
It creates a bit of a cycle, I’m afraid.
Exercise matters and it matters big time.
Focusing on exercise is one of the first things I mention to people struggling with anxiety and depression. It’s one of the easiest and most cost-effective ways to affect your mental health.
And it’s a great place to start because everybody can absolutely do something.
Exercise has a direct effect on your mood, helps reduce anxious feelings, increases serotonin in the brain, which can help you sleep, and increases your resilience to stress, which I think we all agree can go through the roof this time of year.
The American Psychological Association has coined this the “exercise effect.” In fact, the APA is encouraging mental health providers to make sure they include exercise as part of their treatment plans.
Yet even as the words are coming out of my mouth to my clients, I realize I am just as crafty in my excuses to duck out of it during the holidays.
So with all the added activity and pressure of the season, how do you make exercise work for you when you need it most?
Don’t stress it. Make some simple changes to ensure you do something and don’t just go to zero effort.
Do it when you have few legitimate obligations.
Don’t roll your eyes, but really, it’s true that exercising in the morning is a great solution. It’s not the easiest to get started, but you have a better shot of making it happen before the day breaks.
You really do.
Unless you have some graveyard-style job, you always have the option to get up a bit earlier.
You won’t die from it, I promise.
For the time crunched, this is really the best way to find extra time in your day. Everyone else (hopefully) is still asleep, and the world hasn’t started its vicious merry-go-round yet.
Then, you are done! Yes!
The whole day is in front of you, and you are mentally and physically poised to handle whatever the day may bring.
And when unexpected plans come up, you can just go and not feel guilty about not exercising yet again.
Focus on doing something every day.
It’s great to try to hit physical activity a certain number of times a week, but right now that kind of contained thinking may create too much anxiety for you.
That’s just one more thing to track during the busy season.
Don’t make it a formal thing.
Instead, break it down and focus on just doing something today.
Anything. It all adds up.
Take a walk.
Go for a bike ride.
Go ice skating.
Go for a quick swim.
Do some yard work (assuming your yard isn’t full of snow. If so, grab a shovel, my friend.)
Do some yoga.
Dance. I hear that’s a thing.
Try an at-home exercise program (there are a million of them streaming on Hulu, Roku, etc.)
When you’re done, high five yourself. You did it!
Then just do that again tomorrow. That’s it.
Me after my Monday morning workout. See how happy I am? 🙂
There is power in leveraging others to help you with this. Having someone hold you accountable to exercise works because nobody wants to be the one who “no-shows” in the relationship.
I would suggest picking the person in your life who is not afraid to challenge you (in a good way, of course).
Set up time to exercise with someone else and simply don’t leave ’em hangin.’ Once you get together, you’ll have a good time, I’m sure.
Honestly, today I was so tired, it’s Monday, and it’s raining. I felt like these things gave me some very high moral ground to stay in bed.
But my husband and partner in all things life wouldn’t let me. He’s also a mental health practitioner so he gave me zero wiggle room on this.
I needed that.
And when I was tempted to slack off a bit during the workout, he was there to cheer me on.
Hopefully I did the same for him.
Don’t overthink it; just do it.
Of course, you may want to set good, hard goals for exercise in the new year, but you don’t have to wait for January.
That’s just another excuse to not take action right now.
It’s not a terrible time to start exercising if you haven’t been already.
http://www.lorimiller.me/wp-content/uploads/2017/12/Cardio.png6301200Lorihttp://www.lorimiller.me/wp-content/uploads/2019/06/Lori-Miller-with-avatar.pngLori2018-12-17 09:00:102018-12-31 03:25:48How to use exercise to battle holiday stress