Why you might feel depressed after working out

Post-workout depression can be surprising and confusing. You may expect a boost in mood after exercise but instead feel low, sad, or emotionally heavy. This drop in mood is sometimes called exercise-induced depression. Exercise can bring up depression-like feelings ^[1] for some people, especially when overexercising.

Many people work out hoping to feel calmer or happier ^[2] afterward. When that doesn’t happen, it can feel discouraging or even scary. But feeling down after a workout is more common than most people realize. Real physical and emotional reasons are behind this experience, and it doesn’t mean anything is “wrong” with you.

If you’re dealing with feeling depressed after working out, you’re not alone. With the right self-care, support, and understanding of what your body needs, you can start to feel better before and after you exercise.

Warning signs of exercise-induced depression

Post-workout depression can show up in different ways. You may not just feel tired — you may feel worse emotionally after you exercise. 

Watch out for these warning signs: 

• You feel sad right after your workout. Instead of a mood boost, you may feel a sudden wave of sadness or emptiness once you stop moving.

• You feel angry or irritated for no clear reason. Even small things may set you off, like someone taking too long at a stoplight or your water bottle tipping over.

• You don’t feel good physically or emotionally. Your body may feel shaky or tense, and your mood may drop at the same time.

• You feel overwhelmed instead of energized. Some people describe this as feeling “emotionally heavy” or unable to shake off the workout.

• You feel disconnected from your surroundings. You may finish exercising and feel spaced out, numb, or like you can’t settle back into your day.

• You crash emotionally once the workout “high” wears off. You may feel fine while moving, but once you cool down, your mood dips sharply.

• You feel confused about why you’re upset. You may think, “I should feel good right now, so why do I feel sad?”

• You feel pressure or shame about your performance. If the workout didn’t go how you hoped, you may beat yourself up or spiral into negative thoughts.

These signs can be confusing — especially if you expected exercise to make you feel better. If this happens often, it’s worth paying attention to the pattern and getting support.

How exercise can cause depression

A few different reasons might explain why you feel low after exercising. Understanding them can help you figure out what’s going on and what to do next.

Underlying mental health conditions

Some people feel low after working out because an existing mental health condition gets activated by stress, fatigue, or big shifts in body chemistry. Anxiety, depression, bipolar disorder, and eating disorders can all affect how your body reacts to exercise. Instead of feeling energized, you may feel sad, angry, shaky, or emotionally flat after a workout.

How to tell:

• You “crash” emotionally after even gentle workouts.

• You feel anxious, panicky, or overwhelmed when your heart rate goes up.

• Exercise brings up painful thoughts, body-image fears, or panic-like sensations.

What to do next: Try slowing down your routine. Choose lower-intensity movement like walking, stretching, or yoga until your mood feels more stable. If the feelings keep coming back, talk to a therapist. They can help you understand what your body is reacting to and how to adjust exercise safely.

Overtraining or burnout

Working out too hard or too often can overwhelm your nervous system. Your body may feel exhausted, and your mood may drop right along with it.

How to tell:

• You feel tired all the time, even after rest days.

• You dread working out but feel guilty when you skip it.

• Your sleep, appetite, or motivation starts to change.

What to do next: Take real rest days. Reduce how long or how intensely you exercise. If you feel anxious about resting, consider speaking with a therapist who can help you explore the pressure you’re putting on yourself.

Unrealistic expectations

Many people expect to feel amazing after a workout. You might think you’ll feel confident, happy, or calm. But if the workout is hard, or if you’re already stressed, you may feel worse instead. This gap between expectation and reality can hit hard emotionally.

How to tell:

• You finish a workout and feel disappointed, not proud.

• You beat yourself up for “not doing enough.”

• You notice thoughts like, “Why don’t I feel good? Something must be wrong with me.”

What to do next: Shift the goal from, “I must feel better,” to, “I moved my body today.” Track small wins, like showing up for yourself or completing a short routine. Over time, try workouts that feel enjoyable rather than punishing.

Endorphin crashes

Exercise raises your endorphins and stress hormones ^[3] for a short time. After the workout, those levels drop quickly. Some people feel this drop as a sudden slump in mood. You might feel sad, empty, or irritated for a few hours afterward.

How to tell:

• Your mood feels OK during the workout but dips sharply afterward.

• You feel sad or emotionally flat without a clear reason.

• You get angry or overstimulated after high-intensity workouts.

What to do next: Try shorter workouts or lower-intensity exercise. Eat a snack, hydrate, and rest after moving your body. If you still feel down after most workouts, a doctor or therapist can help rule out medical or mental health conditions.

How to cope with feeling depressed after exercise

Feeling low after a workout can be confusing, but you can support your body and mind in a variety of ways so you don’t spiral into a post-workout “slump.” Small changes can make a big difference over time.

Try things like:

• Refuel and hydrate. Low blood sugar or dehydration can make you feel worse emotionally ^[4]. Eat a balanced snack and drink water.

• Cool down slowly. A gentle stretch or walk can calm your nervous system and reduce the “crash” feeling.

• Check your self-talk. If you tend to feel sad or angry after exercise, pause and notice what you’re telling yourself in that moment.

• Shorten or soften your workouts. If intense exercise leaves you drained, try lighter movement like yoga, walking, or strength training at a slower pace.

• Give yourself recovery time. Rest days help regulate ^[5] hormones and reduce emotional overwhelm.

• Track your patterns. Notice when you don’t feel good after working out. The time of day, type of exercise, fuel, or stress level may show a pattern.

You don’t have to push through these feelings alone. Support is available, and small shifts can help workouts feel better again.

Treatment options for post-workout depression

If you notice you keep feeling sad, angry, or “off” after workouts, it may be time to reach out for support. Post-workout depression can be a sign of something deeper, like an underlying mood disorder or chronic stress. Getting help early can keep the symptoms from getting worse.

The good news is that post-workout depression is treatable. A therapist can help you understand your triggers and build healthier coping strategies. Some people also benefit from medication, especially if their symptoms last for weeks or affect their daily life.

With the right support, most people start to feel better and enjoy exercise again. You don’t have to manage these feelings alone, and help is always available when you’re ready.

Clinician’s take

A common unhelpful reaction is assuming the workout ‘didn’t work’ or that something is wrong with them. That pressure makes the slump feel even heavier. I remind clients that mood dips after exercise are a body response, not a personal failure.

Brandy Chalmers, LPC

Clinical reviewer