Moving For Your Mental Health

We are in unprecedented times. It can be so easy to look at the news and feel a sense of heaviness. With costs on the rise and spirits waning it is important, now more than ever, to care for our mental health. I have written in the past on tips for improved mental health, but today I want to focus more on overcoming barriers and help squash some excuses. Sometimes it is about faking it until you make it, while other times it is about not giving yourself any other option.

Moving For Your Mental Health

Yes, I want to talk about intentional movement. I wish so fiercely that I could be the type of person that enjoys working out, but I am not. I have spent plenty on gym memberships for them to go unused. I have joined classes and hired trainers, and yet I still struggle with execution. I have found some tricks to help keep me out of my head looking for excuses and moving with intention, so I want to share those.

• Sleep in your workout clothes. When I wake up already dressed to hit the pavement, I am much more likely to.

• Prepare breakfast and hydration the night before. It is extremely important that I eat something before I go on a morning walk, so preparing what I will eat the night before helps me when I wake up with morning grogginess. This does not always mean making the food, but just knowing what I will eat takes enough of the legwork out to give me a significant advantage.

• Schedule/Prepare coffee. I am a coffee drinker, and I do not love to be cold, so this step is especially important for me. I rinse my pot, fill the water reservoir, and prepare my beans, then in the morning all I have to do is press Start for fresh coffee to be brewed hot for my stroll.

• Utilize YouTube. Even with the best preparation, there are times when I still resist. That's when I turn to YouTube's vast library of workouts, stretches, and breathing exercises to get me in the right mindset.

  
  
  
  

Remember: Intentional movement is not about pushing yourself to the brink of exhaustion. It's about taking time to focus on yourself and prioritize your well-being. In our sedentary lives filled with cars, office jobs, and mental burdens, daily intentional movement offers a much-needed break from the status quo.

Additional Tips for Incorporating Intentional Movement:

• Start Small: Do not overwhelm yourself with lofty goals. Begin with small, achievable steps, like a 10-minute walk or a 5-minute stretching routine. Gradually increase the duration and intensity as you build momentum.

• Find an Activity You Enjoy: Exercise does not have to be a chore. Explore different activities like dancing, swimming, hiking, or playing a sport to find something that you genuinely enjoy.

• Make it Social: Exercising with a friend or joining a group fitness class can add a fun and social element to your workouts, making them more enjoyable and increasing accountability.

• Track Your Progress: Keeping a record of your workouts and noting how you feel before and after can help you stay motivated and see the positive impact of exercise on your mental health. A quick journal around how you are feeling will help you see your progress

• Be Kind to Yourself: Don't beat yourself up if you miss a workout or don't meet your goals. Remember that progress isn't always linear. Focus on consistency and celebrate your achievements along the way.

Beyond Movement: Other Barriers and Solutions

While movement is a powerful tool for improving mental health, there are other barriers that can prevent us from prioritizing self-care. Here are some common excuses and strategies to overcome them:

• "I don't have time": Even small pockets of time can be utilized for self-care. Try incorporating mindfulness practices into your daily routine, like deep breathing exercises during your commute or listening to a meditation app while doing chores.

• "I don't know where to start": Seek guidance from a mental health professional or explore online resources and support groups. There are many tools and strategies available to help you begin your self-care journey.

• "I don't deserve it": Self-care is not selfish; it is necessary for maintaining your mental and emotional well-being. Remind yourself that you are worthy of care and prioritize your needs.

• "I'm too tired": While fatigue can be a barrier to self-care, it can also be a sign that you need it even more. Prioritize rest and sleep, and explore gentle self-care practices like taking a bath or reading a book.

Remember that overcoming barriers to mental well-being is an ongoing process. Be patient with yourself, celebrate your successes, and seek support when needed. By prioritizing self-care and making intentional choices, you can navigate these challenging times with greater resilience and inner peace. If this is something you’re working towards but not sure where or how to start please reach out to echivis@mariposacounselingllc.com or you can call/text (616) 284-1329. We have professional licensed counselors available virtually in Michigan and in-person in the greater Grand Rapids area.

Emily Chivis

-Administrative Assistant