When Exercise Feels Like a Four-Letter Word

We’ve all had those days when exercise feels like a monumental task—when every movement seems laborious and every step feels heavy. I’m not an athlete by any means, but I know exercise is important to my mental health.  I fully admit I was not prepared for how much my body would change, and remain different, postpartum. Many months postpartum half the time I get out to get some exercise, nothing feels like it did pre-partum. Wow is it hard to embrace exercise when I just want to feel like I used to!

Whether it’s due to physical exhaustion, emotional stress, or a simple lack of motivation, days like these can make fitness feel like a grueling challenge. Cultivating self-empathy during these times can make a profound difference, helping you approach exercise with kindness and resilience rather than frustration and self-criticism.

Recognizing the Struggle

First, it’s important to acknowledge that feeling like exercise is “crap” is a common experience. Bodies and minds don’t always cooperate perfectly, and external factors like stress, lack of sleep, or even mood swings can impact how you feel about your workout. Recognizing that these feelings are valid and normal is the first step toward practicing self-empathy.

Practicing Self-Acceptance

Self-empathy starts with accepting that not every workout will be stellar, and that’s okay. Just because a session feels difficult doesn’t mean you’re failing or that you lack dedication. It simply means you’re human. Accepting this can alleviate unnecessary pressure and prevent negative self-talk from overshadowing your efforts.

Reframing the Experience

Instead of viewing a challenging workout as a setback, try reframing it as an opportunity for growth. Every exercise session, regardless of how it feels, contributes to your overall well-being. Even on tough days, you’re still making an effort to care for yourself. Remind yourself that progress isn’t always linear, and that perseverance in the face of difficulty is an achievement in itself.

Setting Realistic Expectations

On days when exercise feels particularly tough, it’s crucial to set realistic expectations. If you’re struggling, it might be helpful to scale back your routine rather than pushing through. Shortening your workout or modifying exercises to match your current energy levels can help you stay engaged without overexerting yourself. Adjusting expectations to meet your current state can prevent feelings of inadequacy and promote a more positive experience.

Being Kind to Yourself

When exercise feels like a slog, it’s easy to fall into a trap of harsh self-criticism. Instead, practice speaking to yourself with compassion. Imagine how you would respond to a friend facing the same struggle—chances are, you’d offer encouragement and understanding. Extend that same kindness to yourself. Remind yourself that it’s okay to have off days and that you’re still worthy of self-respect and care.

Celebrating Small Wins

On days when everything feels difficult, focus on celebrating the small victories. Completing a workout, even if it didn’t go as planned, is an achievement. Recognize and appreciate these moments, no matter how minor they may seem. Celebrating these small wins can boost your morale and provide motivation to keep going.

Embracing Rest and Recovery

Self-empathy also means recognizing when you need to rest. If exercise feels unbearable, it might be a sign that your body or mind needs a break. Allow yourself to take it easy without guilt. Rest is an essential part of any fitness routine, allowing your body to recover and your mind to recharge.

Seeking Support

If feelings of frustration persist, consider seeking support from a friend, fitness coach, or therapist. Talking about your challenges can provide new perspectives and practical advice. Additionally, sharing your experiences with others can help you feel less alone and more understood.

Final Musings

Cultivating self-empathy when exercise feels like crap is about treating yourself with kindness and understanding. It involves recognizing that tough days are a natural part of the journey and reframing these challenges as opportunities for growth. By practicing self-acceptance, adjusting expectations, and focusing on small victories, you can navigate difficult workout days with resilience and compassion. Remember, every effort you make is a step toward greater well-being, and embracing self-empathy helps ensure that your fitness journey remains positive and sustainable. For more tips or information, check out our other blogs. Or get in touch with Paper Birch Therapy if you need extra support. We’re here for you!