Sunday, April 14, 2024

How To Motivate Yourself When Depressed

How To Motivated To Clean When Overwhelmed By The Mess

HOW TO MOTIVATE YOURSELF WHEN YOU’RE DEPRESSED | RECOVERY 101

When you are overwhelmed with the mess in your house or in a specific room it can seem like theres no way you can ever get going. However, there are a few steps you can take to help.

About 6 years ago I was walking into the kitchen to make a cup of tea for myself. I used the microwave to warm up my water. I set the microwave to 1 minute 30 seconds and then decided to unload the dishwasher.

I was completely shocked because I had it in my head that it took at least 5 minutes or more to do that.

After realizing that, I started timing myself doing other chores and I was surprised by how much my mind would overestimate how big of a job a chore was when it really wasnt that bad.

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The Link Between Depression And Motivation

Not feeling in the mood to go to work or take on mundane tasks can be typical for most people every now and then. But when a lack of motivation becomes a chronic issue that gets in the way of responsibilities, it may be connected to a mental health condition.

In fact, lack of motivation can be a key symptom of depression. Low motivation might even present as a red flag for doctors and therapists to inquire about other symptoms of depression.

At the heart of motivation is cognitive control , which is your ability to direct emotional and cognitive systems towards a goal or reward.

Someone with high cognitive control might find it easier to motivate themselves to accomplish a goal, while someone with lower cognitive control may find it challenging to visualize and create an action plan to reach a goal.

A 2019 study demonstrated that depression might interfere with cognitive control, which means that experiencing depression may make it more difficult to fully focus on pursuing a goal.

For example, if youre actively looking for a job during an episode of depression, you may struggle to apply for jobs because it may be harder to visualize the future goal of being interviewed and possibly offered a job.

Strategies For Boosting Motivation When Youre Depressed

Anyone with depression can tell you how hard productivity is when youre fighting this debilitating mental illness. Having no motivation to do anything is one of depressions many honorable qualities. In order to do anything, you have to fight really and I mean really hard to be productive. Some days might come harder than others, and thats totally okay. Take every day as it comes and try your hardest to focus on the here and now. Fortunately, there are mental techniques and strategies you can employ to gradually regain the motivation needed to live a full life.

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Give Yourself Some Credit

Youve got this, you must be doing something right. As humans, were naturally designed to look at our flaws and replay what we did wrong. Its time to change that! Without being prideful, it is time to sit down, and even write a list, of all the things you did right, all your successes and wins. Perhaps, youll realize theres a lot more there than you thought there was.

Ways To Increase Motivation

10 Tips to Motivate Yourself When You

Here are some strategies that are proven to be effective in improving depression and increasing motivation:

Identify Pleasurable Behaviors

A good place to start is by making a list of things you enjoyed doing in the past or things you would like to start doing. Ask yourself: What do I feel like I can do at this moment?What has inspired me in the past?What is something Ive always wanted to do? There is no right or wrong place to start. The first step of identifying pleasurable or meaningful activities, to get moving and do something different than what you have been doing, is the most important.

Set Realistic Goals

The second step is to set realistic goals and expectations. Think about what you can do in that moment and scale it back. For example, if you think you can take a 20-minute walk, start with 15 minutes. You do not want to push yourself and overdo it. If your goal is too large and youre unable to do it, you will get disappointed in yourself, experience negative thoughts, and feel like you dont want to try again. So rather than setting yourself up for failure, focus on setting small, achievable goals reaching these will promote positive thoughts and feelings about yourself and thereby increase your motivation to do more.

Dont forget to reward yourself for your accomplishments!

Become Aware of Negative Self-Talk

Look at External Factors

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I Tie It To Something Fun

Plenty of health professionals have told JF Garrard that regular exercise will help her severe depression. But she still struggles to do it. So she links physical activity with something she likes, like watching Netflix. I use home exercise DVDs. Ill set up two screens, and put the exercise DVD on mute and watch Netflix with sound, says Garrard, president of the indie book publisher Dark Helix Press. Watching a show distracts me and keeps me going. Otherwise, I will not finish the exercise on my own.

Squeeze in a quick workout at home with this 10-minute walking workout:

Start Small And Build From There

Nothing builds confidence more than showing up for yourself regularly and always ticking off the things you want to do.

Talk to anyone who has accomplished anything large in their life, and they will all tell you the same thing:

Its the daily habits inside and out that create big effort

Whether youre an athlete training for the Olympics, a Dancer stretching, a musician doing their Arpeggios or, take it from me, an actor showing up to over 1000 auditions just to get a job.

Im just not going to miss an opportunity for a Disney GIF.

Make no mistake, insulating yourself, building these big foundations that will support you in the future, these strategies and assurances in your life to help you deal with low mood when it comes around again is a big effort

And therefore, to achieve that you must build slowly and surely.

Breaking a big effort into bite-size chunks is the best way to go – because the bigger the task the more likely you are to procrastinate around it.

I remember when I had to put my Visa Application together for Australia – it turned out to be a 75-page document outlining every fact and figure to prove that I was in a genuine and ongoing relationship to the exclusivity of all others with my fiancee.

And boy did I put it off.

Not because I didnt believe it possible – but because of how daunting the whole thing was – and the more I thought trying to get it done quickly the more I delayed taking action.

I had to just focus on it one request at a time.

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Ask Your Friends For Help

You can ask your pals for help if you want to learn how to be motivated to study. They may not be dealing with the same issues as you, but theyve undoubtedly tried a variety of methods to keep motivated.

You can also study in a group setting. It may appear overwhelming, but it may be quite beneficial. You may be more motivated to study if you are surrounded by hard working people. When students study in groups, they make promises to one another. It becomes simpler to break negative habits like procrastination after that.

In challenging situations, having a support network is critical, so dont be hesitant to ask for help. Choose someone you can trust and feel at ease with. You dont have to express all of your emotions, but it feels good to vent when youre feeling down.

Play Your Favorite Energetic Songs

How to motivate yourself when youre depressed – WATCH THIS

We all have a few. Pull up Spotify or handy-dandy YouTube to blast songs that are sure to get you smiling and bopping around. A few recommendations include Corinne Bailey Raes Put Your Records On, Hey Ya! by OutKast, and Im Yours by Jason Mraz. Its pretty much impossible to be upset and hear those songs.

Dont let our music recommendations speak for you, though. Cultivate a playlist of mood-boosting songs based on your tastes. High-tempo songs with positive messages are preferred, but anything goes if it has the desired cognitive effect in you.

Go for fast, beat-focused songs with syncopated rhythms. Research shows that punchy beats are what get people up and grooving, and if you can find songs like that from whatever era or genre, you can lose yourself in the music for just a little bit.

Also, dont forget about a cappella. Experts say that listening to human voices draws a faster connection between what you hear and your emotional response. There are thousands of a cappella covers of popular songs on YouTube you could give a try. Its not all Glee songs and Kidz Bop, as professional collegiate or private groups create high-quality performances.

Lastly, if there are songs you associate with a good time, include those on the playlist as well. These could be songs from your childhood or teen years, anything that reminds you of positive emotions when you need them. Nostalgic songs are sure to give you a quick mood boost to start your day.

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How To Motivate Yourself To Clean When Youre Depressed

Sometimes youre not inspired to get your house together because you just want to play all day. Or theres too much on Netflix. Or Hulu. Or Google Play

Those are regular motivation issues, and I address them in a previous post, How To Motivate Yourself To Clean When Youre Just Not Feeling It.

However, lack of motivation due to depression is a post all in itself.

Before we begin, let me say that if you are depressed and not under a doctors care, please see a doctor. And if you are under a doctors care, listen to them before me. Always.

Smile Like You Mean It

A smile goes a long way. Even if youre not fully sure of yourself, youll exude a sureness that encourages people to perceive you as a confident person. Youll be seen as a leader rather than a follower, and things will be more likely to go your way. The media portrays Special Forces soldiers as killing machines, but one of their most used weapons is a friendly smile. Diplomacy is strong, so put a smile on your face, and make the world a better place.

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But Take Time For Yourself Too

A little backtracking. While months long hibernation isnt exactly a superb idea, taking a little time for self-care is. If you need a little alone time to breath, relax, get your hair done, read a book, whatever dont be afraid, grab it! And dont apologize! Self-care is the key in how to stay motivated after depression too.

Ways To Get Motivated To Study When Depressed

How To Motivate Yourself When You are Depressed?  One ...
  • 23 Ways To Get Motivated To Study When Depressed

23 Ways to Get Motivated To Study When Depressed

Depression, either mild or severe is a common mental disorder that is triggered by traumatic events. Some people are depressed without even knowing it!

Lack of motivation is a simple symptom of depression, however, not all states of demotivation are as a result of depression. There could be other causes such as tetchiness, restlessness, fatigue, lack of appetite, lack of sleep, and amplified need for more sleep.

You just need to ensure your current state of mind isnt affecting other significant aspects of your life.

  • Are you struggling to study with little or no interest?
  • Do you find yourself restless while trying to study?
  • Do you lose concentration easily?

If you ever find yourself in a state of depression as a student, here are a few tips to get you motivated to study.

1. Define your goals

Often, people have low morale while studying because they do not have a goal in mind. Examination, test or a presentation are good goals but they are too generic in nature.

Defining your goal in such a way that is specific will help you so you follow through. I want to have a distinction in a particular course is more like it. Another example is I want to study the first five chapters of this handbook.

Make your goal as specific as you can and you will begin to notice an internal motivation and drive.

2. Make your goals realistic

3. Have a routine

4. Move with like minds

6. Meditate

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Motivation And Bipolar: Keep Your Stress Levels In Check

As people living with bipolar disorder, we are very susceptible to stress. It affects us much more profoundly than normies. It can throw us into a complete tailspin, which can have us headed back to the bed to hide under the covers in no time. Or, we can spiral out and get manic, which can be equally destructive.

By practicing stress management techniques in our everyday lives, we greatly reduce our chances of becoming manic or depressed.

We all know how depression can zap us of all motivation to the point that we wont even shower for weeks at a time. On the flip side, we often tell ourselves that we are super motivated when we are manic. I know I am guilty of convincing myself that all I need is a good a dose of mania to get myself pumped up. But, the reality is that we are completely scattered and unfruitful when we are in this state of mind.

Find a way to keep your stress level in check to avoid crazy mood swings. Take a brisk 15 minute walk every morning, set aside time to meditate every day and stay away from toxic people who bring nothing but drama. If you are in a job that stresses you to the max, consider a career move. Your health has to come first adjust your life accordingly.

Use Technology To Remind You To Do Things

One of societys curses is that almost everyone has a smartphone. However, one of the best things about smartphones is that you can have a personal assistant reminding you to do basic activities when you would usually forget to do otherwise.

For example, you could set three alarms each day and label them separately as breakfast, lunch, and dinner, thus reminding you that you need to eat at a certain time. You could also set the alarm to remind you to text people back or to check your email, an alarm to remind you to take medications.

When youre by your phone a lot, setting up alarms can be a great way to motivate you to do the essential items on your daily to-do list so that you feel like youve achieved something, even if a little.

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Cleaning Motivation Tip: Remove Distraction

This sometimes can be easier said than done. However, there are a few things you can do right now to limit the distractions that you may face. Having your phone going off with the newest Facebook reply or Instagram comment can be really distracting.

I like to have my phone on do not disturb while Im cleaning. There are a few other things that you can do that are quite simple. I created an in-depth blog post on this very topic that you can read here.

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Tips To Get Motivated When You’re Feeling Depressed

how to motivate yourself when depressed

If you identify lifestyle changes that might make a depressed person feel better, a common response is “Easier said than done.” Someone coping with depression likely already knows what they are supposed to do, but the question becomes how. After all, depression kills motivation, energy, interest, and focus. Here are a few strategies for motivating yourself to get started when you’re depressed:

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If You Cant Improve Your House Dont Make Things Worse

First, I suggest that if you can do nothing else, dont make things worse. Dont make a peanut butter and jelly sandwich and leave the jars and bread out. Try your best to keep the status quo.

This might not seem to matter if the kitchen is completely trashed. What difference could two jars and a few crumbs make?

But use that as your starting point. Hang on by your fingernails until you can do more.

Once you can go a step further, try some tiny goals and microscopic victories.

Recognizing Depression Symptoms In A Loved One

Family and friends are often the first line of defense in the fight against depression. Thats why its important to understand the signs and symptoms of depression. You may notice the problem in a depressed loved one before they do, and your influence and concern can motivate them to seek help.

Be concerned if your loved one:

Doesnt seem to care about anything anymore. Has lost interest in work, sex, hobbies, and other pleasurable activities. Has withdrawn from friends, family, and other social activities.

Expresses a bleak or negative outlook on life. Is uncharacteristically sad, irritable, short-tempered, critical, or moody talks about feeling helpless or hopeless.

Frequently complains of aches and pains such as headaches, stomach problems, and back pain. Or complains of feeling tired and drained all the time.

Sleeps less than usual or oversleeps. Has become indecisive, forgetful, disorganized, and out of it.

Eats more or less than usual, and has recently gained or lost weight.

Drinks more or abuses drugs, including prescription sleeping pills and painkillers, as a way to self-medicate how theyre feeling.

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