“LISTEN TO YOUR BODY”…sometimes
If you want to start running and kick off your first workout with an ultra-marathon attempt, your body will pull you back: you'll probably realise this as you’re throwing up by the roadside. This is a useful function. It's your body telling you that you're not physically prepared for this. It's keeping you safe.
Or your back might be killing you from sitting at your desk all day. Again, this is your body telling you something useful: something isn’t right, and you ought to pay attention.
So you should listen to your body…sometimes.
Sometimes, your body can be tricking you.
Here’s an example from my life:
I notice this during periods of low motivation and energy, where I experience depressive symptoms.
My body feels achy and heavy, and I feel like I can't get out of bed. My energy is at zero. I don't want to talk. I'll often tell myself, 'I'm sick.' There have been times when I've done very little for weeks on end.
My brain is telling me that I need to rest. If you've felt something similar, have you ever noticed that you often don't feel better when you do nothing? This doesn’t make sense. I’m tired, and I rest, so why am I still tired?
Crucial side-note: (If you often feel exhausted and low energy, visit your doctor. Likewise, if you have a medical condition, your body might genuinely need the rest. Speak to your GP before you try to increase activity — and be compassionate to yourself)
As a person with no medical conditions impacting my energy, the important realisation I had to make when dealing with these slumps is that after a point, inactivity does not make me feel more energised or rested and I will feel better if I do something.
Doing something—whether it's a full gym session, a 15-minute walk in daylight, or meeting someone for a coffee—almost always makes me feel better than staying in bed.
This is why activity is so crucial for those living with depression. A 2024 meta-analysis of over 200 studies found that exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense.
Of course, what this looks like for you might be different than others. You don’t need to work out like an Instagram fitness guru to get active, and you don’t need to start hitting the weights. Start walking 5 minutes every morning, and increase it by 5 minutes each week.
MY THREE RULES TO GET OUT OF A LOW-ENERGY SLUMP
(...as a person with no medical conditions*):
1. Allow myself up to two low-activity days in a row: If I've had a stressful week, or I’m just tired, I'll give myself two days to be less active and rest as much as I want. At the end of these two days, I know rationally that my body is healed from the previous week — even if I'm still feeling tired. I force myself into the gym or for a long walk. I almost always feel better and my energy increases.
2. Bribe myself: Do not allow myself to do something pleasant until I've done what I said I would do. I'll tell myself I can take a deep nap if I go to the gym and complete the planned work. Ironically, after I've been active, I often feel like I don't need to rest.
3. Accept it: It's okay to be in a slump. Feeling tired and low energy will not kill me. I don't need to feel amazing to accomplish the tasks I need to do to get through life. I can drag myself through it. I would strongly prefer to feel energetic, but I don't need to.
So the next time you feel like you can’t get out of bed: try an experiment. Head for a 5-minute walk to the end of your street and back (you can even get back into bed).
Observe your body. Do you feel more tired or less tired? Do you feel slightly more motivated to get on with your day? Try it and find out!
Are you feeling stuck in a rut and looking for support? Get in touch with me at www.eamcounselling.com, and arrange a free 15-minute call.
Source:
Noetel, M. et al. (2024) Effect of exercise for depression: Systematic review and network meta-analysis of Randomised Controlled Trials, The BMJ. Available at: https://www.bmj.com/content/384/bmj-2023-075847
