Insomnia Or Lack Of Sleep
Sleep disturbances are a primary symptom of depression, and research has found that insomnia is an independent risk factor for developing depression.
Sometimes, a person with depression may be unable to sleep well and have trouble falling and staying asleep. They may stay up very late at night or wake up very early in the morning.
Feeling Tired And Having A Lack Of Energy
Some people with depression may find it hard to get up in the morning because they feel exhausted and run down. They may feel too fatigued to do everyday tasks, such as going to work and cooking meals. As a result, they may spend a lot of time at home resting or sleeping.
The fatigue of depression can make a person feel as though they are always tired, even if they are getting enough sleep. However, sleep disturbances are also a symptom of depression, and a person who experiences these can feel even more tired.
More To Boost Your Motivation
Confidence is essential to survival. If youre a man, you cant even attract a mate without it, as women are attracted to tenacity. There are times, however, when a devastating or unexpected loss can sap you of your poise. If youre down, heres how to get confidence back into your system so youre ready to take on the world again.
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Powerful Strategies To Get Motivated When Feeling Depressed
In his groundbreaking book, Learned Optimism, Seligman highlights that depression is a form of learned helplessness. Learned helplessness occurs when a problem appears:
When these three Ps are present, we feel hopeless and get depressed. The methods that follow are designed to help shift you out of the feeling that your problems are personal, permanent, and everywhere.
Ive come to appreciate the power of taking a multi-dimensional approach to things like depression. Different methods will work for different people, and at different times, so experiment until you find what works for you.
These approaches fall into three categories: mental, emotional, and physical.
Recognizing Depression Symptoms In A Loved One
Family and friends are often the first line of defense in the fight against depression. That’s why it’s 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:
Doesn’t 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 they’re feeling.
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Daily Strategies To Combat A Lack Of Motivation
Focus On Staying Active
A loss of interest can make it difficult to stick to an exercise routine but focus on getting some physical activity in each day. Exercise has been shown to have a number of positive effects on mental health, including improving mood and decreasing symptoms of depression. Even going for a brisk walk each day can help.
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Find What Works For You
If these ideas arent working for you, start looking for something that is right for your situation and what you are feeling. Some strategies that might help inspire you on those days where you dont feel like doing anything include:
- Listing steps needed to achieve a goal
- Feelings of worthlessness
- Persistent low mood
Reach out to your doctor or therapist for help, which might involve therapy, medication, lifestyle changes, or a combination of these approaches.
If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database.
Reward Yourself For Working
Create a small reward for yourself that you can earn for your hard work. You might find focusing on the reward helps you stay motivated to reach your goals.
For example, if you have a long paper to write for class, you might tackle it in several different ways:
- Write 500 words, and then take a 10-minute break.
- Eat one piece of chocolate after 30 minutes of work.
- Write one page a day, and then remind yourself that when youre done, youll have free time to do whatever you want.
- Work for 20 minutes, and then spend 5 minutes checking social media.
- When you complete the paper, allow yourself to go out with friends.
Consider whether you are likely to be more motivated by smaller, more frequent rewards or a bigger reward for a complete job. You may want to experiment with a few different strategies until you discover an approach that works best for you.
Make sure your rewards dont sabotage your efforts, however. Rewarding your hard work at the gym with a sugary treat might be counterproductive. And counterproductive bad habits will decrease your motivation in the long term.
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Ways To Get Motivated When Youre Depressed
If you struggle with clinical depression, it can feel impossible to find motivation to complete even the smallest task. When it comes to depression, its important to remember that youre not alone. According to the World Health Organization, more than 264 million people suffer from depression worldwide, and it is one of the most common mental disorders in the United States. Because depression is such a wide-spread mental illness, a lot of people have various coping mechanisms that help them stay motivated throughout the day or pull themselves out of a depressive episode.
Weve compiled a list of 10 ways to get motivated when youre depressed, five steps that you can take to move forward each day, and five tactics that you can apply to your life as a whole to see widespread results.
How Can I Help Myself If I Am Depressed
Other things that may help include:
- Spending time with other people and talking with a friend or relative about your feelings
- Increasing your level of physical activity. Regular exercise can help people with mild to moderate depression and may be one part of a treatment plan for those with severe depression. Talk with your health care professional about what kind of exercise is right for you.
- Breaking up large tasks into small ones, and tackling what you can as you can. Don’t try to do too many things at once
- Delaying important decisions until you feel better. Discuss decisions with others who know you well.
- Keeping stable daily routines. For example, eating and going to bed at the same time every day.
- Avoiding alcohol
As you continue treatment, gradually you will start to feel better. Remember that if you are taking an antidepressant, it may take several weeks for it to start working. Try to do things that you used to enjoy before you had depression. Go easy on yourself.
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Seek Out People You Can Grow With
Negativity breeds negativity and who you choose to hang out with could be the reason why you are feeling uninspired and stuck.
Are your friends generally unhappy and passing that attitude onto you? Are they seeking growth and change or are they complaining about where they are and then not taking the necessary action to cultivate the change they are craving?
More importantly, are you following this behavior?
If you are or even if you arent, and attempting to create change in this environment, you are fighting a losing battle.
You are going to have a much easier time growing and evolving if you are around people who are trying to do the same and who encourage you along the way.
Dont worry if your friends react poorly when you make the decision to change your life. It will quickly reveal who was there for you all along and those who want to keep you down.
Avoid Feeding Your Depression
Feeding depression creates a snowball effect: For example, if you throw a few crumbs out on your balcony or sidewalk, a few pigeons will show up. If you keep throwing out crumbs, by the end of the week a multitude of pigeons will have flocked to the area. Similarly, depression thrives on doubts, fears, and negative thoughts which feeds more depression. Learn to identify the negative thoughts and worries that are fueling your depression so you can replace them with positive, more realistic thoughts.
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Am I Depressed Or Lazy
Depression manifests differently in every individual, and only a mental health professional can provide an accurate diagnosis of depression. If you notice any symptoms of depression in yourself, it’s a good idea to visit a healthcare professional.
Some signs that you may be living with a mood disorder include:
- Significant difference – You notice a significant change in your energy levels, thinking patterns, and behaviors
- Difficulty meeting responsibilities – You find that you are unable or are not fulfilling basic responsibilities, like caring for yourself, keeping your job, or performing everyday tasks
Create A Morning Routine Worth Waking Up For
Many people myself included get stuck in a routine of dragging themselves out of bed to get to work and thats it. We barely have time for breakfast in our routine. Were just trying to get out the door.
But if you create a morning routine worth waking up for, you may have a different outlook for your morning.
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Find A Way To Be Content With Your Current Situation
Feeling uninspired and stuck in your current situation isnt only an indication that things need to change. Its also an indication that you need to start finding the good in the situation that you are already in.
While setting goals is important in order to move forward with your life, the unfortunate aspect of change is that it takes time. That means that those who are unhappy in the position that they are in are going to remain unhappy until change occurs.
Luckily, you dont have to remain unhappy. All you have to do is readjust your mindset and find ways to make your day more enjoyable. Enjoy more of what makes you happy and squeeze in time for yourself while you are working towards your goals and living the life that you are now.
It is not going to be easy but you can at least enjoy the ride until you get to your destination.
Lack Of Motivation Is Common In Depression
The United States Substance Abuse and Mental Health Services Administration has established a working definition of mental health recovery that defines recovery as: a process of change through which individuals improve their health and wellness, live self-directed lives, and strive to reach their full potential.
You may have noticed all the elements of SAMHSAs definition of mental health recovery require you to do something. But, I protest, I cant even get out of bed. Depression saps motivation so completely, the depressed person can often find herself in the midst of a pile of tasks left undone and plans left unrealized.
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You’re Lazy Because You Have Too Much To Do
When you work remotely, you are inundated with work from every angle. Your computer. Your phone. Your Apple watch pings you when your Zoom meeting is starting. It’s too much.
I’ve noticed many of my clients respond to this experience of overwhelm with what looks like laziness. They hide. They pull the covers over their head and use their avoidance and unresponsiveness as a way of saying, “I’m overwhelmed.”
Other Ways To Help Include:
- Offering him support, understanding, patience, and encouragement
- Listening carefully and talking with him
- Never ignoring comments about suicide, and alerting his therapist or doctor
- Helping him increase his level of physical and social activity by inviting him out for hikes, games, and other events. If he says, no, keep trying, but don’t push him to take on too much too soon.
- Encouraging him to report any concerns about medications to his health care provider
- Ensuring that he gets to his doctor’s appointments
- Reminding him that with time and treatment, the depression will lift
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Depression Motivation: A Brief Guide
Lack of motivation, when depressed, can be a terrible problem. As much as you want to feel motivated, you cant seem to muster up any energy, making it almost impossible to get things done.
The link between depression and low motivation is a common occurrence. As is feeling tired, fed up, and lacking interest in activities that you know will do you good. If you lack motivation and are experiencing a consistently low mood, youre not alone. Over 40 million adults in the U.S. are affected by some form of depression or anxiety every year, equating to 18.1% of the population.
Fear not in this article, were going to teach you how to get motivated when depressed. However, before we provide some professional tips, lets look at some of the common symptoms of low motivation.
What is Low Motivation?Depression and low motivation go hand-in-hand. That said, while a lack of motivation is one of depressions most common symptoms, it can be caused by other factors, too. For instance, you could lack motivation if you are under a lot of stress at work or experiencing something that impacts your self-esteem and overall confidence.
8 Symptoms of Low Motivation:
Why Am I Not Motivated?
Problems With The Course
One of the commonest problems for students when they first start on a course is realising that it isnt what they expected, or not suited to them in some way. Also, as people progress through their course, they may find it does not develop in the way they had hoped, or lose interest in their subject as time goes on. Depression and anxiety can also significantly, and falsely, contribute to people not enjoying or engaging with their studies.
Universities and colleges have an interest in students being on the right course for them, and will usually offer support in addressing problems of this nature. It is always important to speak with a Personal Tutor, or another member of staff in your department. We can often feel anxious about doing this, but people will usually find that approaching someone can be an important first step in dealing with problems.
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Other Reasons Why You Might Be Struggling With Laziness
Understanding the possible reasons for your difficulties with laziness can detach some of the shame and stigma that is often associated with it. Laziness can very well be a symptom of something else. Closely examining where your struggles with laziness stem from can unmask the true cause and give you an opportunity to effectively address and resolve/treat it.
Below are some things to consider about why you might be feeling lazy:1, 2, 4, 5
- Individuals with ADHD can develop chronic avoidance behaviors like procrastination to activities/tasks they find boring, too difficult and/or frustrating to complete.
- Avolition, also known as a total lack of motivation, is a symptom seen in chronic depression, schizophrenia and other mental conditions. This symptom elicits a total lack of interest in initiating or completing tasks including simple ones/activities of daily living such as showering etc.
- Toxic stress can trigger a mental/physical decline causing sleep issues, anxious mood and a variety of health issues which lead to poor daily routines and general performance.
- Medical conditions like chronic fatigue syndrome, rheumatoid arthritis, multiple sclerosis, and others can cause significant decrease in personal, occupational, and/or social activities.
- Dissatisfaction and/or purposelessness on a task or with life in general
- Lifestyle deficiencies such as poor nutrition, sleep issues, lack of exercise, substance abuse and so forth