By: Gene Grella
Most days, I attempt to wake up at 7 o’clock (or if I’m feeling luxurious, 9 on the weekends). I *try* to eat a healthy, filling breakfast, exercise, and spend time outside. I try — and do usually — eat two more times a day and maintain proper fitness.
Some days, though, depression wins.
What I want succeeds over what I need; I sleep in. I wait until dinner to eat. I skip the gym. On these days, it becomes hard to shift from my negative mindset and get back on track to where I’d like to be… This constant battle of sustaining a healthy lifestyle is a struggle I see all too often with those who suffer from depression, anxiety, and seasonal affective disorder.
When I wake up in the morning to a sub 40 degree day, with my room freezing, viewing darkness still at the early hours of 6 and 7 AM, I WANT to stay in my warm bed, feeling protected and sheltered from the cold, dark world. I understand this desire (this want, really) is a result of the dread everyone faces when waking up in the cold, but I also understand that, as someone who suffers from seasonal affective disorder, it can be that much harder to force myself to get up. To combat my anxieties towards facing the day and the urge to sleep in just 30 minutes more, I provide myself with incentives.
Incentives can be all the difference in the world when it comes to balancing what we want and what we need. Ultimately, what we need is what will make us feel best, but that long-term benefit cannot be seen until the pattern of healthy living has kicked into gear. In the meantime, I provide myself little incentives to win this battle and prepare for a better, long-term solution.
I’ve made a conscious decision in anticipation for the morning to keep warm clothes next to my bed and place my alarm clock across the room. When I wake up to the dreary early hours, I immediately put on the warm clothes so I can feel comfortable in the cold, and I am then forced to forge into the day, disregarding the cold, to triumphantly disable my unrelenting robotic songbird. My final support line (and really one of my pillars) is my “happy light” and room light. That way, it won’t *seem* as dark when I dive into my morning routine.
When it comes to the gym, nobody who has been away a long time is excited to get back to work after allowing themselves to get out of shape. A healthy way to incentivize yourself is to start monitoring your progress. Write down or photograph your starting point, and then witness the quick, small gains that come from just starting down the road to physical fitness. Do not over-push yourself until you feel comfortable within your pattern, or else you may start to dread the gym instead of enjoying it. An additional incentive can be to provide yourself with a SMALL but unhealthy treat if you complete your gym activity. A mini kit kat bar, or a donut is usually my go to.
Finally, when it comes to eating healthy, the best incentive is to find healthy foods you enjoy. This took me a while, as I had gone my whole life on a diet primarily of hot-dogs and chicken nuggets: But, after trying many foods, I find little compares to the satisfaction I get from a fruit smoothie, or some roasted peppers, onions, and broccoli. Be sure to try spicing up your healthy treats as that can also be the boost to get you enjoying healthy foods if you don’t already.
The battle of wants and needs occurs in everyone’s life, regardless of mental barriers. For some, it is more prominent than others. This is an article that focuses mainly on the battles that everyone faces, but soon, I will explain how to win this battle over addictive substances, which ultimately requires far more than little incentives.
As always, if you find yourself falling deeper into unhealthy habits, or struggling harder to wake up each morning and face the day, then please do not hesitate to reach out to propositivity or to your primary health care provider to seek treatment. Depression is no small matter, and cannot be shrugged off. It takes a lot more than little tricks to beat mental health disorders, and a doctor can truly change your life if you allow yourself a consultation. If you are an addict and looking to change, feel free to visit intherooms.com and find a meeting near you. I cannot stress enough how meetings saved my life and could save yours.
Please, to anyone who takes the time to read this, remember that your life is valuable, that you are important, and that you can make a change to your life and to the world. Remember you are loved, that you have people who care, and that, regardless of what your mind tells you, you are going to be alright. Thank you, stay positive, and please reach out if you need anything.
Gene Grella
Propositivity +