Depression, weight gain, excercising and self esteem?

Question

Big topics I know! I have never had a time in my life when i have ever had any self esteem, however I have been majorly depressed for a year now, at 220lbs and finally on effexor am becoming stable but just cannot get moving. Does anyone have advice on how to start excercising without any energy (even though depression has lifted quite a bit)? I just cant seem to get going but I am thoroughly disgusted with myself and want to change. I guess i need advice on others who may have gone through this. (Maybe I should post this on diet and fitness...I dont know)

Answer 1

I understand the energy/depression thing keeping you from exercise. I've had the same problem.

For me it's about motivation. Do you have a friend you could go on short walks with? Having a friend to meet up with helps force me to keep the appointment. When I don't have a friend to meet up with (it's tough to find someone a lot of the time) I use my MP3 player and headphones to help motivate me. I put on my favorite songs and it helps me want to walk. One other thing I use to motivate me is promising myself that I can have a cup of coffee if I walk to the coffee shop. Coffee isn't the best thing for people so I don't want to encourage it, but that is what motivates me. You can figure out what treat motivates you. It might be a nice herbal tea, or maybe it's walking to the drug store and buying yourself a new lipstick, maybe it's going to the park and swinging on the swings. Find something you want to do that's fairly close to your home and promise yourself you can have it if you walk there. I built up slowly on walks and now go on an hour walk 4 -5 times a week. Sometimes more than once a day.

If walking isn't your thing maybe you could try some type of video work out. Find one playing on TV or rent one to start with. Just promise yourself that you'll watch it. You don't have to actually *do* it. If you like it then try doing one of the moves, just work up slowly, baby baby steps.

People who have never had depression don't seem to understand. They talk about how exercising will give you more energy and help lift your depression. They don't get how hard it is to find the energy and motivation when you're depressed. My motto in all aspects of dealing with my depression and trying to lift my self esteem is to go slow but keep moving forward. I don't have to be perfect today or tomorrow or next week. But I want to keep doing better than I've done before, slowly slowly with small small small steps.

Good luck.

Answer 2

I've never had a high self esteem and I suffered from depression about 4 years ago. I was on Effexor as well for about a year and a half during which I gained 30 pounds which didn't make my self esteem much better! But I tried to keep active as much as it was hard to even get out of the house or do anything at the time. I made sure got to the gym atleast 3 times a week. I made it kind of essential by setting a time on the days i wanted to go..like as if i had to make it for work or a class or something, made me stick to going at that time. I also thought of it, as if i dont go, i will just get fatter and more depressed to i atleast wanted to help myself in that way. Effexor has changed my life (i've been off of it for about 2 years), and i'm happier than ever and I go to the gym to workout 5-6 times a week now (lost about 20lbs of what i gained and in turn have a bit more self asteem..but still working on it!), but it was a lot easier to gte to the gym when i started to feel better. SO if you don't feel to keep on getting to the gym now, don't worry, your deisre will change and if you're like me, going to the gym will become a part of your new happy, healthy life that you wont want to take away.

Answer 3

Have you considered yoga? It's not rough on the body. It teaches you how to focus on breathing, balance, and really feel like you're IN your body again. As you reconnect with your body, it will tell you when it needs to move and when to rest, when to eat & sleep. Yoga can help you listen to those messages again. Other physical activities won't seem so daunting anymore. You will have energy because you WANT to stretch your legs, relax your arms, etc. It will be a gradual process. Yoga usually won't help you lose weight, but it is wonderful for stretching and getting to know your body again. It is a workout for the mind as well as the body. Another great thing about yoga is it's often very low-cost. Once you learn the basics, you can do it on your own.
Many combine yoga with other exercise. Do you like swimming? Would you rather go for a walk in the woods/beach/park or tackle a Stairmaster at the gym? Many people plan their exercise with a partner to make it more fun.
Another option is to take a job or volunteer somewhere that requires physical work. It helps if you enjoy the activity, of course...

good luck to you!

Answer 4

well i am going through the same thing as you but in a different way i just had a baby 6 months ago so what i do is break myself away from my bed each morning and then go for an 40 minute walk even if you go back home and crawl back into bed you got some kind of workout and with each day it will get easier and your pace will pick up till your at a swift run you'll be happier with yourself and get more energy as you go! I hope this works out for you

Answer 5

It's tough to get moving when you're depressed. Been there, done that. I'm also not the world's best exerciser (world class couch potato, actually) but I've discovered I like yoga. It's good for stretching and toning, and it helps you relax, so it's good for depression (good for anybody, really). I find it's easier to work out at home, so I don't have to deal with being self-conscious. Check out Yoga for Dummies (book). It can tell you how to start, and you can start really slow, to match your energy, and you can do it at home, without any equipment (cheap!) The biggest thing is to find something you like, so it's not such a chore to do. You could also try going for a walk. It's easy, and gets you out and about, which is good for those lousy days when you're stuck in a rut. Anyway, good luck, and hang in there!

Answer 6

It's been my experience that people who laugh at heavier people who are doing something about their weight in a gym are both insensitive and insecure - so stop worrying about what they think. I think you should find some kind of support group, and it doesn't have to be Weightwatchers, it can be anything you are interested in. It will get you out of the house, and out meeting people, so you're not at home feeling lonely and miserable, and you're focusing on something outside of yourself. I don't know, it could be a sewing group or something like that - like I said, whatever you are interested in. If you're in a situation where you're not so focused on diet, food, your body, and you can just relax and have a nice time with other people and do something you enjoy, then you'll feel better about yourself. Later, when you feel more up to it, you could get a friend to go to the gym with you, or go walking or jogging with you.

Answer 7

excercise can be hard when your body isn't used to it, try simple excercises like going for a walk at the park. That's a great first step and gives you time to relax {plus excercise is known to relieve stress} And as everyone should know, excercise does nothing without a better diet. Wish you the best of luck!

Answer 8

Any movement is good. Exersizing will help with the weight and it should also help with the self esteem. Try walking, walk as far as you dare one day with energy to make it back and the next beat that, and if cravings come, like for a cookie or junk food just do somthing that involves moving and concentration. (catching, aiming a throw, even breathing control exersizes.) this will take your mind off the craving and will help lose weight.

Answer 9

I am going through it along with you. I am depressed a lot, can't find the motivation to exercise and am always tired (don't drink enough water) and I have never had good self esteem because I had an abusive childhood. On top of it all I have an extremely messy house. I have been using Flylady.net to try and get out of my mess (meaning all of it, not just my messy house). Maybe she can help you too. Also, you are always welcome to email me. Maybe we can help each other. Take care.

Answer 10

I started walking. It instantly made me feel better just to be in the sun and have my body moving. Its nice because its not strenuous at all, and its good exercise with out any strain since your body is naturally designed for walking. Its a great way to get fresh air, relieve some stress and anxiety, and also helps with depression.