Engage in physical activities like running or walking to significantly benefit mental health problems such as depression and anxiety, as movement is a powerful tool for well-being.
When initiating an exercise routine, especially if feeling low or overwhelmed, begin with very small, manageable steps (e.g., a 10-meter run or a short walk) to build momentum and make the goal feel attainable.
Actively monitor and question your internal dialogue, especially if it’s persecutory. Reframe ‘shoulds’ and ‘musts’ into more compassionate language like ‘could’ or ‘would like to,’ treating yourself with the same kindness you would offer others.
Focus on sensory inputs during your run, such as your footfall, breath, the surrounding environment, and fresh air. This practice helps you stay in the present moment and reduces worries about the past or future.
Prioritize running outdoors whenever possible to gain additional advantages like social interaction, exposure to nature (benefiting your microbiome and providing vitamin D), fresh air, and diverse sensory input, which collectively enhance the overall experience.
Engage in running to de-stress, generate creative ideas, and process life’s challenges. The physical act of running can naturally clarify thoughts and help you find answers to problems you were struggling with.
When dealing with mental health conditions like depression or anxiety, run with specific questions in mind to explore your experiences. The process of running can help bring up answers and provide clarity to your feelings.
If you’re struggling with motivation or mental health, consider running with a friend or partner. The camaraderie and shared experience can be enormously encouraging and help you stay consistent.
If severely depressed, and advised by a doctor, consider antidepressants as a temporary aid to quiet mental noise. This can enable you to think more rationally and initiate beneficial actions like exercise.
Integrate running into your routine as a primary method for regulating mental health, using it consistently as a form of therapy. Knowing that a run will improve your mood provides confidence and empowerment.
Target approximately three running or walking sessions per week (e.g., two during the week and one on the weekend). Adjust intensity and duration based on personal fitness, starting with walks if needed, for consistent mental well-being support.
If listening to music or podcasts helps you get out and move, do it. Prioritize getting active over strict adherence to ‘pure’ mindful silence, as the goal is to get your body moving in fresh air.
Pursue excellence and challenges in your activities, but be mindful of not constantly striving from a place of feeling ’not good enough.’ Balance ambition with appreciating the present moment to avoid burnout.
View periods where you reduce activity and subsequently feel worse as educational opportunities. This reinforces the understanding that positive choices lead to better feelings, strengthening your intrinsic motivation.
Actively experiment with guidance and tools to discover what practices genuinely work for you. Ultimately, you must take personal ownership of your well-being journey to find sustainable solutions.
If you or someone you know feels overwhelmed, go for an ’empathy run or walk’ together. This shared experience can provide mutual support, help process feelings, and benefit both individuals.
Despite feeling weighed down or immovable, trust that initiating movement with even one or two steps will eventually lead to a natural flow and clarity, making the effort worthwhile.