5 Ways to Make Your Workout As Good As Therapy
Working out has become one of my main sources of therapy over the years. It’s cheaper, it’s more accessible, and it does more than just improve my emotional state.
Every time I work out, I leave the gym blissed out, grounded and ready for whatever life has to throw at me, and I want you to feel that way, too.
While movement in and of itself is enough to heighten endorphins, there are a few things you can focus on to up the lasting happiness quotient of each workout. Each focus listed below provides a benefit that you may look for in therapy sessions as well. Choose the one(s) that speak to you and don’t worry about the rest.
Here’s what I recommend my clients incorporate to make their workouts as good as therapy!
Mantra It Up for Resilience & Determination
If you’ve been a Strongie for a while, you know I live and breathe by mantras. They’re what helped me climb out of the depths and I’ve seen them work wonders for the people I teach as well.
The mantras you use in your workouts have the potential to help you through struggle in your everyday life. In fact, that’s exactly why the Strong Inside Out workout for this year’s Tour is centered around the “Fight for yourself” mantra.
Here’s my theory: your body perceives physical struggle almost the same as emotional struggle. Take cortisol production in the body for instance. It’s a physical reaction your body has to stress, both physical and mental. Your cortisol levels will rise whether your work has you burning the candle at both ends, or you’re going through a super tough race training program.
When you push through physical struggle, you prove to your body and your mind that you have that strength, leading you to perceive struggle with less fear the next time it comes around.
When you repeat mantras through the struggle, they can serve as a reminder of that strength even when you’re not hitting the weights. Bringing those same mantras up in times of emotional stress can cause an almost Pavlovian reaction in your mind to push through because you’ve already done it before physically… and triumphed!
Choosing a mantra is a completely personal process. You can read all about how to choose the best mantra for you, how to use it in your workouts and even get inspired by some of my favorites in this post.
Breathe for Grounding & Peace
We all naturally know how to breathe, but a lot of us subconsciously hold our breath while we work out. Whether it’s due to the effort needed to finish those last few reps or because you’re focusing so hard on the moves you’re doing, not breathing correctly will make your workout harder.
Many of the anxiety and depression exercises given to clients by therapists start with a deep breath. Breathing deeply calms the mind and body, promotes mindfulness and helps to center us in the present moment.
To incorporate breath work into your workout, breathe openly and deeply while you move and concentrate on how that breath feels moving in and out of your body.
You should hear me at the gym. I’m one of those people breathing super hard, grunting over in the corner to myself… and I love it! It helps me push a little harder and stay calm while I do.
The general breathing rule I teach is to exhale on the working part of the movement, and then inhale on the release. So if I’m doing a squat, I’ll sink into my squat with an inhale and stand up on an exhale because most of the work is being done on the way back up.
If you’re doing any kind of back extension (aka back arching, like supermans), however, I go with the yoga principles of inhaling on the way up and exhaling on the way down.
If you’re still not confident about breathing like this, try a few yoga classes. They center movement around the breath and will actually call out when to inhale and when to exhale. It’s a good way to build up good breathing habits in a room where it’s acceptable (and encouraged) to breathe out loud.
Let Go for Emotional Release
In therapy sessions, you’re more likely to open up and fully let go of the emotions you’re holding inside, right? Letting go like this during a workout allows for you to release all of this pent up tension while also raising feel-good hormones. It’s like learning how to swim with a lifeguard next to you–the chemical reaction in your brain and body caused by the movement can help you immediately start healing from the release of emotion.
Since this may make you feel pretty vulnerable, which is uncomfortable for most of us, I recommend you do this kind of workout solo in a place where you feel safe, but not stared-at. You might take a run outside on a nature path, or go swimming in a lap pool. Both of these options would allow for you to relieve some of the emotional tension without too many people stopping to ask if you’re ok or staring at you.
If you’re in a really dark place right now, skip this one until you feel your depression isn't overwhelming. This kind of workout isn’t the best for really intense emotional releases; save those for the therapist’s office where you can have someone there with you who can help guide you out of it.
Do Something You’re Good At for Confidence
Most people get discouraged when they try a completely new workout and find that they’re not immediately perfect at it. While this is kinda ridiculous thinking, for the sake of our goals within this post, I’d recommend doing things you’re good at a few times a week.
When you work out in a way that makes you feel adept, it boosts your confidence. You can always get better, sure, but at least you’re not totally lost like I would be in a hip hop class (my body doesn’t “pop” like that). You’ll probably enjoy your workout more, too.
When you’re doing this kind of workout, focus on the positive feelings you have for yourself as you perform every move. If you do something “wrong,” let it go and bring your mind back to the positives of what you can do.
Work Out with A Positive Friend for Support & Overall Happiness
If the main reason you go to therapy is to have a positive person guide you through your struggles, working out with a positive friend is the therapeutic workout for you.
By simply being in the presence of this person while taking positive action for your health, you’re manifesting a stronger, happier more supported you.
The happiest people I’ve met are actors, not reactors… and I’m not talking about theatre performers here.
Having this friend around who’s likely to encourage and support you through the process of getting happier and healthier is a wonderful way to share the experience and help each other through it.
Remember to support and encourage her as well! Don’t rely on her to bring you up all the time without reciprocating. True friendships are loving and supportive on both sides.
*****
These workouts are a great way to get some relief from emotions in between therapy sessions, but I'd still recommend seeing someone every so often. One of the first actions I take when I feel depression starting to wrap its claws around my psyche is to call a professional for an appointment. Having trained eyes on the outside of your situation can help you gain perspective on what you're going through, which is often all we need to realize that we have the power to pull through it.
In between sessions, I hope these workouts help you cope and maintain a positive, healthy mindset (and body). If you try one, let me know how it goes in the comments below!
Stay strong,
Amy
We have one more Tour stop before the end of The 2014 Strong Inside Out Tour! If you're anywhere around Phoenix, AZ (or want to make a road trip), please come out and be part of this celebration of life with us on Saturday, November 8th! We've changed the time to a little earlier. Here are all the details:
Phoenix
Saturday, November 8th @ 8:30 AMOur brand new addition to The Strong Inside Out Tour, Phoenix is going to be a dance party workout unlike any other. Join us at Scott’s Training Systems (the owner was on the cover of the issue of NASM Training Edge Magazine right after mine!) for our final event of the year!