When you’re struggling with your mental health, exercise can feel like a cruel paradox: the one thing that could help is the very thing you have no energy to do. Trying to “just force it” ignores the reality that your lack of motivation isn’t a personal failing—it’s a symptom of a mind and body already under immense strain. This guide offers a different approach: building a realistic movement practice, not to demand more from your self, but to gently reintroduce a powerful source of healing.
Jump to a section
- How exercise improves your mental health
- The best exercises for mental wellness
- How to start exercising when you have zero motivation
- A “first two weeks” action plan to build the habit
- Overcoming common barriers and obstacles
- How to make exercise a long-term habit
- Easy ways to move more without going to the gym
- When to get professional help
Key takeaways
- Exercise directly changes your brain chemistry to reduce stress and improve your mood.
- The goal is to feel better, not to meet an intense fitness standard.
- Start with just five or ten minutes; consistency matters more than intensity.
- On low-energy days, gentle movement is more helpful than forcing a hard workout.
- Self-compassion is key to building a long-term habit that supports your mental health.
How exercise improves your mental health
It’s hard to believe that movement can make a difference when you feel so stuck. But the changes aren’t just in your body; they’re happening deep inside your brain, creating the real, biological conditions for you to feel better.
The science behind the mood boost
When you move your body, you are activating a powerful internal pharmacy that can change your emotional state. This isn’t just a feeling; it’s a series of concrete chemical events that shift how you experience the world by:
- Releasing feel-good chemicals: Exercise triggers the release of endorphins, which are neurochemicals that act as natural mood elevators and painkillers. It also boosts other key neurotransmitters like dopamine and serotonin, which are central to managing your mood and feelings of well-being.
- Reducing stress hormones: Physical activity helps regulate your body’s alarm system and can lower your levels of cortisol, the primary stress hormone, giving you a way to physically process tension and calm your nervous system.
Benefits for depression
Depression can feel like you’re trying to walk through deep mud, where every step is exhausting. Exercise helps by directly targeting the biological underpinnings of that feeling. It can feel like finding solid ground, making it a little easier to take that next step through:
- Promoting brain repair: It increases a key protein called Brain-Derived Neurotrophic Factor (BDNF), which helps grow new brain cells and create stronger connections, especially in areas affected by depression.
- Reducing inflammation: Low-grade inflammation is consistently linked to depression. Exercise acts as a natural anti-inflammatory, helping to calm this physical stress on your system.
- Providing a sense of agency: Depression steals your sense of control, and choosing to take a five-minute walk is a powerful way to prove to yourself that you can still take action.
Benefits for anxiety
Anxiety often traps you in a cycle of future-focused worries and “what-ifs.” Movement interrupts this cycle by grounding you in your body and the present moment. Regular physical activity can reduce anxiety symptoms by:
- Calming the nervous system: Exercise activates the parasympathetic nervous system, which is your body’s “rest and digest” mode, counteracting the “fight or flight” response of anxiety.
- Providing healthy exposure: It teaches your brain not to fear the physical sensations—like a faster heartbeat or shortness of breath—that can feel similar to panic attacks.
- Interrupting rumination: Exercising makes it hard to get lost in a spiral of worry when you’re focused on the feeling of your feet on the pavement or the rhythm of your breathing.
Benefits for stress
Chronic stress leaves you feeling overwhelmed and depleted, as if you have no buffer for life’s challenges. Exercise provides an immediate outlet for that tension and, over time, helps build your resilience to stress by:
- Processing stress hormones: It helps your body metabolize and clear cortisol and adrenaline from your system.
- Improving your stress threshold: It regulates your body’s stress response system (the HPA axis) to make you less reactive to stress.
Benefits for ADHD
For adults with Attention-Deficit/Hyperactivity Disorder (ADHD), exercise can improve focus and reduce impulsivity. Movement helps calm a busy mind by improving the brain’s use of key neurotransmitters like dopamine and norepinephrine. This can lead to moments of greater clarity and calm through:
- Helping you plan and focus: It temporarily boosting the brain’s ability to plan, organize, and manage time.
- Providing a healthy outlet: Exercising regularly offers a constructive way to release the restless energy that can make it hard to sit still or concentrate.
Sharper memory and thinking
Mental health struggles can create a frustrating brain fog. Exercise helps clear that fog by boosting blood flow to your brain, giving it the resources to work better.
- It helps things “stick” in your memory: This is because movement helps your brain build stronger connections, making it easier to learn and remember new information.
- It clears the mental static: Even a short walk delivers more oxygen to your brain, which can immediately help you quiet the noise and focus on one thing at a time.
Higher self-esteem and confidence
Taking small, consistent action for yourself sends a powerful message of self-worth. Meeting a small goal, like a 10-minute walk, builds self-trust. This isn’t about changing your body; it’s about proving to yourself that you can show up, which nurtures a stronger sense of self-esteem by:
- Creating a mastery experience: Exercising regularly is evidence that you are capable and can follow through on your intentions each time you complete a planned activity, no matter how small.
- Fostering a mind-body connection: It builds a more compassionate relationship with yourself by learning to listen to your body and respond to its needs with movement, rather than criticism.
Better and more restful sleep
Exercise helps break the frustrating cycle of poor sleep and low mood. It prepares your body for rest and helps quiet a racing mind.
- It sets your internal clock: A morning walk in the sunlight tells your brain it’s time to be awake, which helps it know when it’s time to sleep later.
- It calms late-night worries: Physical activity can help reduce the racing thoughts and anxiety that might keep you staring at the ceiling at 2 a.m.
More daily energy
It seems counterintuitive, but using energy to exercise actually creates more energy in the long run. It helps break the cycle of fatigue by making your body more efficient.
- It builds more energy factories: The more you move, the better your body gets at producing the fuel you need for your day.
- It makes everyday tasks easier: When your heart and lungs get stronger, simple things like carrying groceries or walking up stairs take less effort, leaving you with more energy for other things.
Stronger resilience to challenges
Resilience isn’t about being tougher; it’s about bouncing back more easily. Exercise trains your mind and body to handle stress, so that a bad day doesn’t have to turn into a bad week.
- It teaches you to handle discomfort: When you exercise, you learn to push through feeling out of breath or tired. This shows you that you can handle difficult feelings and come out okay on the other side.
- It creates positive momentum: The small burst of energy from a walk can be the difference between staying on the couch and starting one small task. Each win, no matter how tiny, makes the next one feel a little more possible.
The best exercises for mental wellness
The “best” exercise isn’t the one that burns the most calories, but the one you’ll actually do—the one that feels like a relief, not another chore. The good news is that different types of movement offer similar mental health benefits, so you can choose what feels right for you.
Aerobic and cardio exercises
These are activities that get your heart rate up. Their rhythmic, repetitive nature can be incredibly soothing for a stressed mind, almost like a form of physical meditation.
- Walking or jogging: The simplest way to start. A brisk walk gets blood flowing to your brain and can be done anywhere, offering a gentle way to process thoughts and feelings.
- Dancing: Putting on music and moving freely is a powerful way to express emotions without words. It combines the benefits of a workout with the joy of music and creativity.
- Swimming or water aerobics: The feeling of water can be incredibly calming and supportive. It’s a low-impact option that quiets the noise of the outside world.
- Cycling: Whether outdoors or on a stationary bike, the steady rhythm of pedaling can help regulate your mood and provide a focused, predictable activity for a racing mind.
Strength training
This type of exercise involves working against resistance to build strength. The mental benefit isn’t just about feeling physically stronger; it’s about building confidence and a sense of capability.
- Using weights or resistance bands: This provides clear, measurable progress. Lifting something you couldn’t before is tangible proof of your growing strength, which builds self-efficacy.
- Bodyweight exercises at home: Using your own body for resistance (like with squats, push-ups, or planks) requires no equipment and can be done in small spaces, making it highly accessible.
Mind-body exercises
These practices intentionally connect physical movements with your breath and mental focus. They are designed to calm the nervous system and increase your awareness of the present moment.
- Yoga and Pilates: These disciplines use breathwork and specific postures to release physical tension and quiet the mind. They teach you to stay with uncomfortable sensations, building emotional resilience.
- Tai chi: Often called “meditation in motion,” tai chi involves slow, flowing movements. Its gentle, focused nature is an excellent way to reduce stress and feel more emotionally balanced.
Getting active outdoors
Taking your movement outside adds another layer of healing. Time in nature, when combined with physical activity, can significantly reduce anxiety and boost your mood more than indoor exercise alone.
- Hiking: Being on a trail immerses you in a natural environment, which helps quiet ruminating thoughts. Reaching a destination, even a small one, provides a powerful sense of accomplishment.
- Gardening: This gentle activity grounds you through sensory experiences—the feeling of soil, the smell of plants. It fosters a sense of purpose and nurtures a connection to something outside yourself.
- Using the outdoors as a sensory toolkit: You can turn any outdoor activity into a mindfulness practice. Pause to notice five things you can see, four things you can feel (like the breeze on your skin), three things you can hear, two things you can smell, and one thing you can taste. This simple act pulls you out of your head and into the present, instantly calming your nervous system.
How to start exercising when you have zero motivation
The gap between knowing exercise helps and actually doing it can feel like a canyon, especially when your mind is telling you it’s impossible. The goal isn’t to force yourself across that canyon in one giant leap. It’s to build a small, sturdy bridge, one plank at a time.
Acknowledging the challenge of getting started
First, it’s crucial to reframe the problem. The inability to start isn’t a character flaw or a failure of willpower. It is a symptom of what you’re going through.
Depression drains energy, anxiety steals focus, and stress consumes your resources. You are not lazy; you are carrying an invisible weight.
Acknowledging this truth is the first step to treating yourself with compassion instead of criticism.
The “first five minutes” rule
Your brain’s biggest hurdle is the “activation energy” required to start something new. The “first five minutes” rule is a way to trick your brain past this barrier.
Make a deal with yourself: you only have to do the activity for five minutes. If, after five minutes, you want to stop, you have full permission to do so without any guilt.
More often than not, once you’ve overcome the inertia of starting, you’ll find the energy to continue. The goal isn’t the 30-minute workout; it’s just putting on your shoes and walking out the door.
Start small with a 10-minute walk
Forget the idea that a workout has to be long or intense to count. A gentle, 10-minute walk is incredibly effective. It changes your brain chemistry, gets you out of your head, and provides a sense of accomplishment. Starting with very short and manageable sessions is the most effective way to build a sustainable habit when you’re starting from zero.
Schedule workouts when your energy is highest
Don’t fight your natural rhythm. If you’re completely drained by the afternoon, trying to force a 5 p.m. workout is setting yourself up for failure. Pay attention to your energy levels throughout the day.
Maybe a brief walk during your lunch break or some gentle stretching right after waking up is more realistic. Work with your body, not against it.
Focus on activities you actually enjoy
If you hate running, don’t run. If the gym makes you anxious, don’t go. The pressure to do the “right” kind of exercise can kill your motivation before you even start. Think about what feels less like a chore and more like play.
It could be dancing in your living room, shooting hoops, or walking around a park. Joy is a powerful and sustainable motivator.
Make exercise a social activity
Accountability can be a lifeline when your internal motivation is low. Ask a friend to join you for a walk, or sign up for a low-pressure class. Knowing someone is waiting for you can provide the gentle nudge you need to get out the door. The social connection itself is also a powerful mood booster.
Reward yourself for showing up
The reward for exercise can sometimes feel distant, but you can create an immediate one. The reward isn’t for the intensity of the workout; it’s for the act of showing up for yourself. After you move, allow yourself 15 minutes to listen to your favorite podcast, watch a show, or enjoy a cup of tea. This helps your brain form a positive connection with the new habit.
A “first two weeks” action plan to build the habit
Looking at a plan can feel overwhelming, so let’s reframe this. This is not a test you can fail. It is a gentle experiment in seeing what’s possible, designed to build trust with yourself again.
Week 1: focus on gentle consistency
The only goal this week is to create a small, daily ritual of movement. The victory isn’t the workout; it’s the act of putting on your shoes.
- Day 1: Walk for 5 minutes. That’s it. The goal is just to get out the door.
- Day 2: Stretch for 5 minutes. You can do this right after getting out of bed. Find a simple stretching video on YouTube if you need guidance.
- Day 3: Walk for 7 minutes. Notice how your body feels.
- Day 4: Rest. Taking planned rest days is crucial. It teaches you that recovery is a productive and necessary part of the process.
- Day 5: Try a 10-minute YouTube workout. Look for something labeled “beginner” or “low-impact.” It could be yoga, dancing, or a simple bodyweight routine.
- Day 6: Walk for 10 minutes.
- Day 7: Rest. Acknowledge that you showed up for yourself this week.
Week 2: gradually increase time or try a new activity
This week is about learning to listen to your body, not just following a plan. You can either slightly increase the duration of the activities you did last week or try something new.
Choose one of these two paths for the week:
- Path A: Build Duration. Add 3-5 minutes to each of your activity days. For example, your 10-minute walk becomes a 15-minute walk. Your 10-minute YouTube workout becomes a 15-minute one. Keep your two rest days.
- Path B: Explore Variety. Keep the times the same as last week, but try one new type of movement. If you only walked, maybe try a beginner’s bodyweight routine or a 10-minute dance video. The goal is to discover what feels good to you.
Overcoming common barriers and obstacles
Starting a new habit is never a straight line, especially when you’re navigating your mental health. Your progress will have peaks and valleys. The key isn’t to avoid the obstacles, but to have a compassionate plan for when they appear.
What to do when you feel too exhausted or overwhelmed
On some days, the exhaustion is bone-deep. The idea of a planned workout feels like being asked to climb a mountain. This is not the time to “push through.” It’s the time to listen and adapt.
- Redefine “exercise”: On a low-energy day, success is not a 20-minute workout. Success is putting on your shoes and standing outside for two minutes. It’s doing three gentle stretches while your coffee brews. Lower the bar so low you can’t help but step over it.
- Choose restorative movement: Instead of a walk, maybe you just sit on the floor and gently stretch. Instead of a workout video, you could put on a slow song and sway back and forth. The goal is to soothe your nervous system, not tax it.
- Acknowledge the deficit: What looks like a lack of motivation is often a very real energy deficit. For many people, fatigue is the single biggest hurdle to movement. Acknowledging this allows you to be strategic, choosing rest or gentle motion instead of criticizing yourself for not doing more.
Finding hope when you feel hopeless
When depression is at its worst, it can tell you a very convincing story: that nothing matters and nothing will ever get better. At this point, exercise isn’t about feeling good; it’s a small act of defiance against that story.
- Focus on the five minutes after: Don’t think about the workout itself. Focus on how you might feel in the five minutes immediately after you stop. You may not feel happy, but you might feel a tiny bit less numb. That small shift is the goal.
- Borrow hope from your future self: Acknowledge the part of you that feels hopeless. Then, ask if you can take one small action for the version of you, weeks or months from now, who will be grateful that you did. It’s an investment you make when you have nothing else to give.
- Connect it to one concrete thing: Tie your movement to a simple, necessary task. For example, “I will walk to the end of the block to check the mail.” This gives the movement an external purpose when internal motivation is gone.
Dealing with feeling bad about yourself
The thought of exercising can bring up a storm of negative self-talk about your body, your abilities, or how others might see you. This feeling of shame or inadequacy is a heavy weight to carry.
- Move in a private space: You don’t have to go to a gym. Start at home where no one is watching. Put on a YouTube video in your living room. This removes the fear of judgment so you can focus on how movement feels, not how it looks.
- Focus on what your body can do: Shift your focus away from appearance and toward function. Notice that your legs are strong enough to carry you down the street. Appreciate that your arms can stretch toward the ceiling. This fosters gratitude over criticism.
- Wear comfortable clothes: You don’t need special workout clothes. Wear whatever makes you feel most at ease—an old t-shirt, comfortable sweatpants. Removing small barriers like this can make a big difference.
Exercising with chronic pain or other health issues
When your body is already in pain, the thought of adding more physical stress can be daunting. The approach here must be gentle, patient, and done in partnership with your healthcare provider.
- Start with your doctor: Before you begin, talk to a doctor or physical therapist. They can help you understand which movements are safe and which to avoid.
- Focus on what you can do: Don’t get discouraged by the activities that are off-limits. Focus on the ones that are available to you, even if they are very gentle, like water aerobics or seated stretches.
- Listen to your body’s signals: Learn the difference between the discomfort of muscle fatigue and the “stop” signal of sharp or increasing pain. Your body is giving you data, not criticism.
Practicing self-compassion when you miss a workout
You will miss days. Life will get in the way, or you’ll have a day where your mental health simply won’t allow it. The most important workout you’ll do is the one that happens in your mind the day after.
- Why rest is a productive part of the process: Your body and mind get stronger during periods of recovery, not during the workout itself. Viewing rest as a strategic and essential component of your plan removes the guilt. Rest is not the opposite of training; it is a vital part of it.
- Moving past guilt and starting again: The voice in your head might say, “You failed again.” That voice is a barrier, not a motivator. Practicing self-compassion is essential to breaking the cycle of guilt and avoidance. Acknowledge the feeling, thank your mind for trying to keep you on track, and then gently remind yourself that today is a new day to make a different choice.
What if exercise makes my anxiety worse?
For some people, the physical sensations of exercise—a pounding heart, shortness of breath—can feel terrifyingly similar to a panic attack. Your brain, trying to protect you, screams “danger!” This fear is common and understandable, but it is a challenge you can learn to navigate.
- How to tell exercise sensations from a panic attack: The key difference is context. During exercise, your heart is beating fast because you are moving your body. It’s a healthy, expected response. A panic attack often feels like it comes out of nowhere, and it’s accompanied by a sense of impending doom that is absent during a workout.
- Breathing techniques to stay calm: Before and during your workout, practice “box breathing.” Inhale for a count of four, hold for four, exhale for four, and hold for four. This simple act sends a signal to your nervous system that you are safe and in control.
How to make exercise a long-term habit
The true measure of success isn’t a perfect streak, but how gently you return to movement after you’ve fallen off track. This is how you build a relationship with exercise that can survive your bad days and support you for a lifetime.
The importance of consistency over intensity
The pressure to have a hard, impressive workout is often what leads to burnout. A sustainable practice is built on a different foundation: consistency.
A 10-minute walk every day is more powerful for your mental health than one exhausting, hour-long gym session that leaves you too sore and discouraged to move for a week. The goal is to create a gentle rhythm. Consistency teaches your brain and body that movement is a regular, non-threatening part of your life, not a stressful, all-out effort.
Design your environment for success
Your willpower is a finite resource. Instead of relying on it, redesign your environment to make movement the easiest choice.
- Reduce friction: Lay out your workout clothes the night before. Keep your walking shoes by the door. Have your yoga mat unrolled in the corner of the living room. Each small step you take to prepare makes it easier to start.
- Use visual cues: A sticky note on your bathroom mirror that says “5-minute stretch” or a calendar reminder on your phone can serve as a gentle, external prompt when your internal motivation is low.
- Stack your habits: Link your new movement habit to something you already do automatically. For example: “Right after I brush my teeth in the morning, I will do ten squats.” This piggybacks on an established routine.
Creating a “low-energy” list of activities for bad days
You will have days when your planned workout feels impossible. Instead of letting that lead to an all-or-nothing mindset, plan for it. Create a “low-energy” menu of options you can turn to, so you can keep the promise to yourself even when you have nothing in the tank.
Your list could include:
- Five minutes of gentle stretching
- Putting on one favorite song and dancing
- Walking to the end of your street and back
- Doing a few simple yoga poses
- Sitting outside in the sun for ten minutes
Tracking your mood to see the benefits
The mental health benefits of exercise can be subtle at first. You might not feel a dramatic shift overnight, which can be discouraging. Tracking your mood provides concrete proof that your efforts are making a difference.
At the end of each day, use a notebook or a notes app to rate your mood, stress, or energy level on a scale of 1 to 10. You don’t need to write a long entry. Over a few weeks, you’ll start to see a pattern: the days you move, even a little, are often the days you feel a bit better. This creates a powerful feedback loop that fuels your motivation.
How to get back on track after missing a few days
Falling off is not a failure; it’s a normal part of the process. The critical moment is how you handle it.
- Acknowledge without judgment: Notice that you’ve missed a few days. That’s it. Avoid layering on guilt or shame. The fact that you’ve noticed is a sign that you care.
- Lower the bar for your return: Don’t try to jump back in where you left off. Your only goal is to restart the habit. Go back to a five-minute walk or a simple stretching routine. Make it easy to succeed.
- Just start again: Don’t wait for Monday or the first of the month. The best time to restart is now. The sooner you get back to it, the less intimidating it will feel.
Focusing on how you feel, not how you look
For this practice to be sustainable, the motivation must be internal. When you tie exercise to external goals like weight loss or appearance, you’re more likely to feel frustrated and give up.
Shift your focus to the immediate, internal benefits. After you move, ask yourself:
- Do I feel a little less tense?
- Is my mind a little quieter?
- Do I have a bit more energy than before I started?
Treating movement as a tool for your mental well-being—like brushing your teeth for your dental health—turns it from a chore into a fundamental act of self-care.
Easy ways to move more without going to the gym
You don’t need a special time or place to get the benefits of movement. It’s about finding small pockets of opportunity in the life you already live, turning moments of waiting into moments of wellness.
Simple activities around your home
Your home can be your most accessible and private space for movement. The goal is to link small bursts of activity to your existing daily routines.
- While you wait: Do squats or calf raises while waiting for your coffee to brew or your food to heat up in the microwave.
- During screen time: When you’re watching a show, use the commercial breaks (or pause every 15 minutes) to stand up, stretch, or march in place.
- Make chores count: Put on your favorite high-energy music while you clean. This can turn mundane tasks like vacuuming or tidying up into a more active, mood-boosting experience.
- Take the long way: Use the upstairs bathroom instead of the one on the main floor. Make multiple trips to bring in the groceries instead of trying to carry them all at once.
Sneaking in movement at work
If you have a desk job, your body can feel stiff and stagnant by the end of the day. Weaving in small movements can break up the physical and mental monotony.
- Stand up and stretch: Set a simple reminder to get up from your chair once every hour. Reach your arms overhead, roll your shoulders, and gently twist your torso.
- Walk and talk: If you have a phone call that doesn’t require you to be at your screen, use it as an opportunity to walk, whether it’s around your office or your living room.
- Re-think your commute: If possible, park a little farther from the entrance or get off public transit one stop early to add a few extra minutes of walking to your day.
- Use the stairs: Whenever you have the choice, opt for the stairs instead of the elevator. It’s a simple, built-in way to get your heart rate up.
Getting active with your family
Connecting with loved ones can be a powerful motivator. Framing movement as quality time makes it feel less like a chore and more like a joy.
- Schedule a post-dinner walk: A short, 15-minute walk around the neighborhood with a partner, child, or roommate can become a cherished daily ritual for connection.
- Plan active outings: Instead of defaulting to a movie, suggest a trip to a local park, a bike ride, or a walk on a nature trail for your weekend get-togethers.
- Turn on the music: Have a spontaneous five-minute dance party in the kitchen with your kids or partner. It’s a fun, easy way to release stress and share a laugh.
Free and low-cost exercise ideas
Financial stress should not be a barrier to your well-being. There are countless ways to move your body that don’t cost a thing.
- Explore online videos: YouTube has an endless library of free workout videos for every fitness level and interest, from beginner yoga to dance cardio and strength training. To avoid feeling overwhelmed, try searching for a specific duration, like “10-minute beginner yoga” or “5-minute fun cardio.” This narrows the options and gives you a clear, achievable goal.
- Use your local library: Many libraries offer free access to online fitness platforms or have a collection of exercise DVDs you can borrow.
- Visit local parks: Public parks are a fantastic resource. Use the open space for brisk walking, find a bench for bodyweight exercises, or simply enjoy the mood boost of being in a green space.
When to get professional help
You’ve taken a powerful step by exploring how movement can support your mental health. Recognizing that you need more support is not a sign of failure; it’s a sign of your growing self-awareness and strength.
Why exercise is a tool, not a total cure
Exercise is a powerful and essential tool for managing your mental health, but it works best as part of a comprehensive approach. It can’t replace the need for professional care when you’re dealing with the deep roots of trauma, brain chemistry, or chronic mental health conditions. Therapy and medication repair the foundation; exercise helps you rebuild the house.
Signs you should talk to a doctor or therapist
Trust the part of you that knows things could be better. If you recognize any of the following patterns, it’s a clear sign that it’s time to seek professional support.
- Your symptoms interfere with daily life: You’re struggling to meet responsibilities at work or home, or your relationships are suffering.
- Exercise isn’t enough: Despite your best efforts with movement and self-care, your feelings of sadness, anxiety, or hopelessness are not improving or are getting worse.
- The bad days consistently outnumber the good: Everyone has off days, but if you’re feeling distressed more often than not, it’s time for more support.
- You’re relying on unhealthy coping mechanisms: You find yourself using alcohol, substances, or other behaviors to numb your feelings.
- You have thoughts of harming yourself: If you are thinking about suicide or self-harm, it is a medical emergency. Please reach out for help immediately.
If you are in crisis or having thoughts of suicide, please call or text 988 in the U.S. and Canada to reach the 988 Suicide & Crisis Lifeline. It is free, confidential, and available 24/7. In an emergency, please call 911 or go to your nearest emergency room.
How to talk to your doctor about mental health
Starting this conversation can feel intimidating, but it’s the first step toward getting the care you deserve. You don’t need to have the perfect words; you just need to be honest.
- Schedule a specific appointment: When you call, tell the scheduler you’d like to make an appointment to discuss your mental health. This ensures enough time is booked.
- Write it down beforehand: Before your visit, jot down a few notes about what you’ve been feeling, how long it’s been going on, and what you’ve tried so far (like exercise). This can be your script if you get nervous.
- Use a simple opening line: You can start the conversation with something direct and honest.
- “I’ve been feeling really down/anxious lately, and I’d like to talk about it.”
- “I’m concerned about my mental health and I’m not sure what to do next.”
- “I’ve been trying to use exercise to help my mood, but I feel like I need more support.”
How to find a therapist
Finding the right therapist can feel overwhelming, but you don’t have to find the “perfect” one to get started. The goal is to find someone you feel comfortable talking to.
- Use a trusted online directory: Websites like Psychology Today, the American Psychological Association, or the National Alliance on Mental Illness (NAMI) have searchable databases of licensed therapists. You can filter by location, insurance, and specialty.
- Ask your doctor for a referral: Your primary care doctor often has a list of trusted mental health professionals in your area.
- Check with your insurance provider: Call the number on the back of your insurance card or check their website for a list of in-network therapists to help manage costs.
- Prepare for the first call or email: When you reach out, you can simply say, “I’m looking for a therapist to help with anxiety/depression, and I’d like to know if you are accepting new clients.” Many therapists offer a free 15-minute consultation to see if it’s a good fit.
Hope for your journey
Building a relationship with movement isn’t about forcing yourself to love exercise. It’s about the quiet discovery of what helps your own mind feel a little bit better. Start by just putting on your shoes, without any pressure to go anywhere. That simple act is the first step in learning to show up for yourself again.
Care at Modern Recovery Services
The crushing weight of depression or anxiety makes even the smallest step feel monumental, and exercise can feel like an impossible demand.
The clinical experts at Modern Recovery Services offer compassionate, structured online support designed to help you lift that weight, addressing the root causes of exhaustion so you can find clarity and energy again.
Sources
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Author: Modern Recovery Editorial Team
JULY 20, 2023