How positive movement can help negative feelings and thoughts

In physics they say for every action there is an equal and opposite reaction – while I am no astrophysicist – I do know drugs – Calm down DEA readers, I earned a Doctor of Pharmacy at UNC Eshelman School of Pharmacy.

While I am not suggesting you take a break from your feelings and then return to just thinking about them, which can lead to feeling bad or worse about the negative emotions… but sometimes I/we get stuck in a mental loop of thinking about the fact that we are or were feeling down/stressed/etc… some might call them mental loops or negative feedback thoughts or rumination/perseveration. Just thinking about those words hurts my ADHD brain a little… here’s something to try if you haven’t and hell if it doesn’t work you can bash this article on your socials or just go back to your regular scheduled thinking patterns… 🙂

When you’re stuck in a mental slump—whether it’s depression, stress, ADHD overthinking, or emotional burnout—the last thing you want to hear is:
“Have you tried yoga?”
“Exercise helps!”

Let’s be honest. When you’re deep in it, those suggestions can feel irritating at best, and dismissive at worst. But here’s why movement actually makes sense—especially when you don’t feel like doing it.

You’re Not Lazy—You’re Overloaded

When your mind is in overdrive—spinning through worst-case scenarios, trying to problem-solve, grieving, overanalyzing, or just plain stuck—you’re not being lazy. You’re exhausted.

Mental loops drain energy. They exhaust your nervous system.
You’re not doing nothing—your brain is doing too much.

Why Movement Works (Even When You Don’t Feel Like It)

1. Your Body Is the Fastest Way Out of Your Head

You’re “up in your thoughts” because your nervous system is trying to regain a sense of control. You’ve spent energy scanning for threats, playing out possibilities, and reacting to stressors.
That’s why moving your body—especially in a way that makes your muscles burn—works.

Burning muscles = shut-up switch for the brain.

The physical sensation pulls your attention away from your thoughts and into the now.

2. Your Symptoms Are Trying to Move You Toward Balance

Low motivation. Restlessness. Irritability. Numbness. These aren’t failures. They’re your body saying:

“You’ve been doing too much thinking. Try moving instead.”

Movement is your body’s built-in pressure valve. It balances the scale when you’ve spent too much time in mental or emotional overexertion.

Practical Movement Breaks—Even at Work or on Low-Energy Days

You don’t need a gym. You don’t need to “work out.”
You just need to burn off the mental buildup. Here are quick, practical options:

At Work (or in tight spaces):

Chair squats – Stand up, sit down, repeat 10-15x
Wall sits – Slide down a wall and hold for 30-60 seconds
Desk push-ups – Lean on your desk and do push-ups for 30 seconds
Shake it off – Literally shake out your arms, legs, head, and shoulders for 15 seconds
Stair sprints or step-ups – Take the stairs or do step-ups for a minute
Stretch with breath – Reach up, fold down, breathe deeply

At Home (when you’re in a slump):

March in place or do jumping jacks for 60 seconds
Hold a plank or do push-ups to failure
Blast music and dance hard for one full song
Dead hangs, pullups, or just lifting something heavy with intention
Walk until the thoughts soften—and they will

Don’t Wait for Motivation—Move First

Motivation is a byproduct of momentum. Don’t wait for it to show up—create it.
You don’t need to want to do it.
You don’t need to do it perfectly.
You just need to start moving.

Final Thought: Let the Muscles Burn So the Mind Can Rest

When your brain is overloaded and spiraling, your body is the way out.
Not to run away from your thoughts—but to balance them.

You’ve done enough thinking.
Now do some moving.
Even just 60 seconds of burn, shake, stretch, or pace can disrupt the loop and bring you back into yourself.

Because sometimes the best way to heal the mind…
is to move the body until the noise fades.

So next time your mind won’t quiet down, let your body take the lead.
Breathe. Move. Reset. Begin again.

With movement and clarity,
—Dr. Justin Herbert & The Resilient Clarity Team

Is your attention on thoughts and emotions?