5 Things to Help You Enjoy More Movement

EXERCISE IS MENTAL HEALTH MEDICINE

5 THINGS TO HELP YOU ENJOY MOVEMENT

I’m often asked what my idea of self-care is and I often respond by saying that I like to test my physical limits through a variety of different athletic disciplines. Many know me as an athlete. The one who is always out there getting after it. Some call me the energizer bunny. Being an athlete is something that has always been important to me and my identity, however, it’s much more to me than goal setting and performance achievement. Without exercise, my mental health would crumble. 

There is so much research being done on the benefits of exercise and one’s mental health.

We know that it releases hormones that help us feel happier, it can be linked to increased self-esteem, help with sleep, and has been shown to help manage symptoms of a number of mental health disorders such as anxiety and depression, and can help us feel more confident in regulating emotion. Personally, I find it as a way to feel like I accomplished something each day. Sometimes I have difficulty naming the emotion I am feeling, but exercise has been a great way for me to feel, even when I don’t have the words for it. I find that I am a better human when I get out and move my body once a day. 

I recognize that my lifestyle may be more conducive to having exercise as part of my daily routine.

I am single, childless, and have some financial flexibility to support my athletic habits (or obsessions in my mom’s opinion). But I haven’t always had the circumstances I do now, yet somehow always managed to make exercise a priority. My lifestyle and slightly masochistic approach to exercise is not the standard and is not likely palatable for many, however, I do believe there is benefit to everyone stepping out of their physical comfort zone to improve their mental health.

Here are a few tips to help you get started on your fitness journey. 

1. Figure out what you like to do.

The first rule of fitness is find out what you like to do, not what someone else tells you to do. I hate swimming so if my goal was to swim three times a week, chances are I would fall short, or not even start, each week. Find out what you enjoy before you set any higher goals for yourself. If you enjoy walking. Do that. If you enjoy lifting weights, do that. The benefits of any movement far outweigh the perfect training plan. You are much more likely to stick with something that you find yourself enjoying. 

2. Start small.

I know this might feel like a no-brainer, but it’s so important. Set your goals small and move up from there. If you are starting at ground zero, you’re not likely going to crush 7 workouts a week. Set an initial goal that feels attainable for you and your lifestyle. Maybe that means getting out to walk the dog every night, maybe you can commit to hitting the gym 2-3 times a week in the morning before everyone is up. Hitting goals builds confidence that you can hit higher goals in the future. 

3. Explore the fitness app scene.

The benefit of a technological world is that we have options to do at home workouts right at our fingertips. Just the other day I saw that Netflix released a series of at homeworks. Give yourself an opportunity to explore what is out there and find something that you feel connected to. There are a lot of workouts that only require body weight and that’s a great place to start with very little excuse to not begin. 

4. Be patient.

Exercise can be so discouraging because we can often have this idea that fitness will come quickly. There is a lot of influence out there around these 30 day challenges that will completely transform you. I don’t buy into that. Committing to exercise is committing to yourself and that requires patience. It’s going to take some time to notice changes, but the mental health changes can happen much more quickly than the physical ones. 

5. Create your why.

One thing that I always think is limiting for people is not having a “why.” If you don’t know why you’re doing it in the first place, it’s going to be much harder to stay committed to it. Set your intention as to why you want to move your body more and remind yourself of that often. Especially on the days you don’t want to do it. You are deserving of being taken care of and take care of yourself. 

Begin Working with Bozeman Counselors in MT

Our team of caring therapists would be honored to support you in realizing the many benefits increased movement offers. We are happy to offer tailored support from our Bozeman, MT-based practice and across the state. You can start your therapy journey by following these simple steps:

1. Contact us to speak with a staff member

2. Meet with a caring therapist

3. Start becoming the best version of yourself!

Other Services We Offer in Bozeman, MT

Our team of caring counselors at Bridger Peaks Counseling is happy to provide a variety of mental health services. Our team is happy to offer services including adult counseling, teen counseling, group therapy, rising strong workshops, and marriage counseling. Furthermore, we provide anxiety therapy, depression treatment, substance use counseling, and online grief counseling. Along with EMDR, postpartum depression support, body image therapy, and psychiatric care. Our services are accessible using online therapy in Montana. Feel free to visit our blog to learn more!

The Crisis of Becoming

ThE CRISIS OF BECOMING

Something I’d like to give some attention to as we continue this new year is what happens when we grow. Growth is painful. Sometimes it means the end of things that we’ve cherished for so long, sometimes growth is confusing. Maybe it even feels like moving backward. Growth means becoming something we haven’t been before.  

Reflecting on my own life, I am surprised at who I am today.

It has been a grueling process at times. Uncomfortable. Something I often ask my clients is “How willing are you to be uncomfortable?” Many times, the answer to that question will dictate how much growth we see both in the room and outside it. What I did not expect was how uncomfortable my growth would be for the people around me. As I have put in hard work to become this person I love, it has meant hard conversations, unexpected boundaries, and–at times–the pain of being misunderstood. 

The crisis of becoming is that we have to make choices about who we want to be and face who we were. Our change can be an indicator to those closest to us that we are moving forward, and sometimes that feels threatening to whatever dynamics we’ve let stand in the past. Let me be clear that this is not just for relationships that might have unhealthy tendencies or weak boundaries. Growth can be hard to watch for people who care deeply about us and don’t like seeing the process we need to go through.

Growth is a time to examine those boundaries and dynamics and consider if they need changing.

Regardless, when we go through radical growth, anyone who knows us well will feel the changes, too. Sometimes we have to be okay with that uncomfortable feeling that comes with being this new creation and leaving the old behind–old patterns of behavior, thoughts, doubts, and whatever else felt suppressing rather than stretching. If you have gone through a transformative experience, it’s okay that the people we care about might need some space to adjust. 

If we have limited ourselves for too long, when we start taking up our own space again, it can feel intimidating to people who have knowingly or unknowingly encroached on our boundaries. These conversations are important to have. We exist in relationships of all kinds, and honoring these in a safe way is a piece of sustainable growth. Remember, this crisis of becoming is not solely reserved for “big” growth. It is not my job, nor anyone else’s to decide what “big” means for you. All growth doesn’t have to look the same, and we can’t place quantitative judgments on it. 

Learning to say no is growth. 

Hiking Macchu Piccu is growth. 

Crying for the first time in years is growth. 

Folding clothes is growth. 

Each of these, and so many more, are signs that we can and are doing the hard work to become someone we want to be. Our loved ones might think we are a bit more rigid, or sappy, or silly than we used to be, and I hope these are things that you can celebrate. As a therapist, I cannot emphasize enough how much these small crises of becoming impact me. It is one of my greatest joys and privileges to get to be beside you as you learn to hum again, dance, or smile at yourself in the mirror. I hope you see it, too.

Begin Bozeman Counseling Services

Growing into who you want to become is much easier said than done. Our team of caring therapists would be honored to help you through the crises of becoming. You can start your therapy journey with Bridger Peaks Counseling by following these simple steps:

1. Contact us to speak with a staff member

2. Meet with a caring therapist

3. Start becoming the best version of yourself!

Other Services We Offer in Bozeman, MT

Our team of caring counselors at Bridger Peaks Counseling is happy to provide a variety of mental health services. Our team is happy to offer services including adult counseling, teen counseling, group therapy, rising strong workshops, and marriage counseling. Furthermore, we provide anxiety therapy, depression treatment, substance use counseling, and online grief counseling. Along with EMDR, postpartum depression support, body image therapy, and psychiatric care. Our services are accessible using online therapy in Montana.