Are you stuck in a rut, feeling hopeless and unmotivated? Depression can be tough to live with, leaving you feeling like there’s no hope for the future. But it doesn’t have to stay that way; there are ways to get motivated when depressed.
Depression is one of the leading causes of disability worldwide, affecting over 264 million people of all ages around the world. It is characterized by persistent feelings of low mood and a lack of interest in activities that were previously enjoyed. Symptoms also include feelings of guilt, hopelessness, and fatigue.
Although depression can make it difficult to find motivation or enthusiasm for anything, it’s still possible to regain a sense of purpose with some self-care strategies. In this article, we discuss how to get motivated when depressed by developing positive habits and creating an action plan.
Important Bullet Points From This Article!:
- Depression can cause a range of symptoms including persistent irritability, fatigue, reckless behavior, and lack of motivation.
- Common causes of depression and frustration include repressed rage, unacknowledged envy, unmet basic needs, and making choices that go against personal values.
- To overcome depression and its effects on motivation, identify the underlying cause, take action to align with one’s values, and address any repressed issues.
Overcoming Obstacles & Finding Motivation When Depressed
Depression and frustration can be overwhelming and debilitating, making it difficult to find the motivation to do anything. It is estimated that 16 million adults in the US experienced a major depressive episode in 2016, so it is important to understand how to get motivated when feeling down. The first step is understanding the underlying causes of depression and frustration. This could include stress from work or school, relationship issues, financial problems, or even physical health issues. Once you have identified what may be causing your depression, you can begin setting achievable goals for yourself and engaging in activities that bring joy.
How Losing Motivation Is Related to Feeling Depressed
Depression is a serious mental health condition that can have a significant impact on an individual’s life. One of the core symptoms of depression is a lack of motivation, which can manifest in many different ways. People who are depressed may find themselves feeling apathetic, discontent, hopeless and guilty. They may also experience changes in their sleep cycles, appetite, cognitive functioning, and energy levels.
A lack of motivation when depressed can mean that an individual has little to no energy to do anything. They may become uninterested in activities or hobbies they used to enjoy, don’t want to socialize with other people, struggle to concentrate or perform well at work and struggle to keep on top of daily tasks and responsibilities. Other symptoms of depression include feelings of sadness and despair, crying more than usual, feeling irritability and restlessness, as well as unexplained physical health problems. If you think you might be suffering from depression it is important to seek help from a professional as soon as possible.
Common Reasons for Depression and Frustration
Depression and frustration are two common emotions that can have a significant impact on our lives. Repressed rage, unacknowledged envy, unmet basic needs, repressed desires, and making choices that go against personal values can all lead to depression and frustration. Life circumstances such as when something doesn’t go your way can also trigger these feelings. Depression can cause a range of symptoms including persistent irritability, fatigue, reckless behavior, and lack of motivation. Motivation is the energy that drives us to achieve our goals and find meaning in life; however, depression can affect motivation by making it difficult to overcome boredom, hunger, or other primary needs.
It is important to recognize the signs of depression and take action to address them before they become more serious. Taking action to align with one’s values is a great way to combat depression and frustration. Additionally, addressing any underlying issues such as repressed rage or unacknowledged envy can help alleviate symptoms of depression.
How to Get Motivated When You Feel Depressed
Depression can be a debilitating condition that saps away motivation and energy. It can make even the simplest of tasks seem insurmountable, leaving those affected feeling helpless and overwhelmed. It is important to remember that depression is not something to be pushed through or resisted, as this will only make it stronger. Instead, positive actionable steps should be taken to increase motivation when feeling low.
Common symptoms of depression include avoidance, solitude, self-criticism, perfectionism, and pessimism. These feelings can lead to a lack of motivation and an inability to complete even basic tasks. To combat this, it is important to focus on small achievable goals rather than trying to motivate oneself through sheer will. Taking breaks throughout the day and engaging in activities that bring joy are also beneficial for increasing motivation levels when feeling depressed. Additionally, talking with friends or family members about how you are feeling can help provide support and encouragement during difficult times.
The Alternative Approach: Self-Awareness
The alternative approach to dealing with depression is to focus on self-awareness. This means accepting the feelings of depression and learning from them instead of pushing them away. It’s important to recognize that surviving any day with depression is a huge accomplishment and should be acknowledged. Taking the time to understand the source of your depression and frustration can help you gain clarity and develop better coping skills.
It’s also important to remember not to compare yourself to others when it comes to accomplishments, as this can lead to further feelings of inadequacy or failure. Instead, focus on the positive steps you made today, no matter how small they may seem. With the proper tools and mindset, productivity can still be found despite depression. By taking an alternative approach and focusing on self-awareness, you can learn how to manage your depression in a healthier way.
3 Powerful Strategies to Get Motivated When Feeling Depressed
Depression can be a debilitating condition that can lead to a lack of motivation and feeling stuck. It is important to remember that getting motivated with depression isn’t just about flipping a switch or powering through. Martin Seligman’s book, Learned Optimism, highlights that depression is a form of learned helplessness caused by the presence of three Ps: Personal, Permanent, and Pervasive. A multi-dimensional approach to dealing with depression is recommended, including mental, emotional, and physical strategies.
Experimenting with different methods can help find what works best for an individual in any given situation. This could include setting small achievable goals each day, engaging in activities that bring joy or relaxation such as reading or listening to music, reaching out for support from family and friends, exercising regularly, and eating healthy meals. Taking time to practice self-care and doing things that make you feel good are also important steps toward regaining motivation when feeling depressed.
1. Emotional Strategies for Depression
Depression is a complex emotion that can be difficult to manage. It can be caused by a variety of factors, and it’s important to identify the source in order to find the best strategies for managing it. One effective strategy is to explore the emotion and find its “center”. This means allowing the depressed part of yourself to express itself in a private space, without judgement or fear of being judged. It’s important to remember that depression is just a state, not an identity; it doesn’t define who you are as a person.
Another strategy for managing depression is breaking down big tasks into smaller, more manageable ones. This helps avoid becoming overwhelmed and allows you to focus on one task or goal at a time. Additionally, meditation can help access the Observing Mind which allows you to watch your depression without judgement or attachment. By using these strategies, you can gain insight into your emotions and learn how to better manage them in order to improve
2. Mental Strategies for Depression
Depression can be a difficult condition to manage, but there are mental strategies that can help. Breaking down big tasks into smaller, more manageable tasks is one way to make progress without becoming overwhelmed. Focusing on one task or goal at a time can also help keep depression in check. It is important to use the Observing Mind to watch and observe depression so that it does not take over your life.
It is also important to seek professional help when dealing with depression. Cognitive Behavioral Therapy (CBT) is a popular therapeutic option as it helps individuals work through negative thoughts and feelings associated with depression. Medication may also be used in conjunction with therapy, with SSRI medications being the safest and most effective for treating depression. These medications work by moderating serotonin levels in the brain, which helps regulate mood and manage some mood disorders. Asking for help can be intimidating, but it is important to take the first step in order to get the support you need.
3. Physical Strategies for Depression
Physical strategies for depression can be an effective way to manage the condition. Taking a cold shower can help activate brain functions that help alleviate depression while exercising for at least 30 minutes 3-5 times a week can increase endorphins and get out of your head. It is also important to be mindful of what you eat and drink, avoiding sugar and alcohol which can prolong the misery. Social media usage should also be avoided in order to reduce depression and anxiety.
Grounding techniques such as walking barefoot on the earth for 20 minutes can help break the cycle of depression while being rooted in the body can reduce rumination which is linked to depression. Regular physical activity has been shown to reduce the likelihood of developing depression, and exercising 3-5 times a week for 30-60 minutes can provide mental health benefits. Exercise is also a good way to focus on moment-to-moment sensations such as breathing and movements, which can help improve overall well-being.
The Best Long-Term Methods to Staying Motivated
Staying motivated when depressed can be a challenge, but there are some long-term methods that can help. These include:
1. Set Small Goals
When dealing with depression, it can be difficult to stay motivated and find the energy to do anything. Setting small goals and rewarding yourself for achieving them can help restore motivation. Start by setting achievable goals such as going grocery shopping, making your bed, taking a walk outside, or doing some simple exercise. Once you have achieved these goals, reward yourself with something that you enjoy like cooking your favorite meal or watching an episode of a favorite TV show. Gradually increase the difficulty of the tasks and try different options to see what works best for you.
It is important to remember that progress is not linear when dealing with depression. If feeling overwhelmed, re-evaluate expectations and try different options. It is okay if it takes longer than expected to reach a goal or if you need to take breaks in between tasks. The most important thing is that you are taking steps toward improving your mental health and well-being. Setting small goals and rewarding yourself for achieving them can help restore motivation when dealing with depression.
2. Don’t feed the beast
Negative emotions can be like a beast, always lurking in the shadows and waiting to take over. It’s easy to get caught up in self-pity or fear, but it’s important to remember that these feelings are not permanent. Instead of feeding the beast with negative thoughts, try to focus on positive affirmations and motivational speeches. Taking a few minutes each day to focus on positive statements can help to lift your mood and transform your day. Positive affirmations can help you to stay focused on the good things in life and remind you that there is hope for brighter days ahead. They can also help you to recognize your strengths and give you the courage to face any challenges that come your way. By focusing on positive statements instead of feeding the beast with negative emotions, you will be able to find joy even in difficult times.
3. Action before motivation
Action before motivation is a concept that has been gaining traction in recent years. It is the idea that we can take action and complete tasks even when we don’t feel motivated to do so. This means that instead of waiting for motivation to come, we can just start doing something and our mood will catch up. Taking action can lead to success, as it allows us to reap the rewards of getting things done. Doing something rewarding makes us more motivated to do it again, and engaging in an activity can create momentum for further activity.
It is possible to reverse a cycle of depression into a cycle of activity and motivation by taking action before feeling ready or motivated. Activity can increase motivation and energy levels, making it easier to tackle hard tasks. Taking action is more important than feeling ready because it helps build confidence and self-efficacy which are essential for achieving goals. Therefore, it is important to remember that you don’t have to wait until you feel motivated before taking action – just start doing something and the motivation will follow.
4. Know Yourself
Acknowledging yourself is an important part of managing depression. It can be difficult to stay positive when dealing with depression, but it is possible to recognize the small accomplishments that you make each day. Surviving any day with depression is a huge accomplishment and should be acknowledged. Instead of comparing yourself to others, focus on the positive steps you made today.
With the right tools and mindset, productivity can be achieved despite depression. Instead of pushing away depression, accept it and feel your feelings. Learn from depression instead of trying to push through it. Develop self-awareness skills to gain clarity on the source of depression and frustration. Acknowledge yourself for taking steps towards better mental health and don’t forget to reward yourself for your hard work! Celebrate your successes no matter how small they may seem; this will help motivate you in times of difficulty.
5. Dig into the Source of Your Motivation
Motivation is an essential part of life and can be the difference between success and failure. It is the drive to achieve goals or needs, and it is influenced by factors such as how much you want the goal, what you will gain and lose from not achieving it, and your personal expectations. Identifying your purpose and goals in life can help you build a lasting motivation engine that will keep you going even when times get tough. Understanding what motivates you is key to staying motivated.
What Is Motivation And How To Get Motivated (Your Ultimate Guide) provides guidance on how to find the source of your motivation. It helps identify what motivates each individual person so they can use that knowledge to stay motivated. This guide also provides tips on how to stay motivated even when things don’t go as planned or when obstacles arise.
6. Playing to Your Strengths
Playing to one’s strengths is an important part of achieving happiness and success in life. According to research by Seligman and others, the best way to ensure happiness in the present is to develop oneself and play to one’s strengths. To help individuals identify their unique strengths, they have developed a free assessment that can be used to highlight an individual’s signature strengths. This assessment can be used as a starting point for individuals who want to focus on developing their strengths and improving their overall well-being.
In addition, it is important for individuals to take action when feeling unmotivated or stuck. Rather than waiting for motivation to strike, it can be helpful to ask yourself what you would be doing if you felt motivated, then do those things and see if your motivation level increases. Acting as if you feel motivated can help increase your motivation levels and make it easier for you to focus on playing to your strengths.
7. Cultivating Gratitude
Cultivating gratitude is an important part of improving well-being. It is easy to focus on what we don’t have and become overwhelmed by our perceived shortcomings, but when we take the time to recognize the things that we do have, it can help us to feel more content and satisfied with our lives. Keeping a gratitude journal is one way to practice this, as it encourages us to write down the things that we are thankful for each day. This can help us to appreciate even the small things in life and cultivate a sense of contentment.
Self-compassion is also an important part of cultivating gratitude. Rather than harshly criticizing ourselves for our mistakes or failures, self-compassion helps us to acknowledge our flaws and mistakes with honesty while speaking to ourselves like a trusted friend. This kind of self-talk can be incredibly motivating and helpful in dealing with adversity, as studies have shown that it reduces psychological distress, anxiety, depression, and stress. Practicing self-compassion.
8. Accept and don’t push it
It is important to accept negative feelings and not try to push them away. Trying to ignore or suppress these emotions can lead to further distress and make it difficult to manage depression. Taking time for yourself can help you handle depression at the moment, allowing you to be aware of the emotions you are feeling and accept them. This can be done through activities such as meditation, journaling, or simply taking a break from your daily routine.
Accepting your feelings is essential to managing depression. Acknowledging that these emotions exist and allowing yourself to feel them without judgement is key. It is important not to judge yourself for having these feelings, as this can lead to further distress. Instead, allow yourself to be aware of and accept the emotions you are feeling, knowing they will eventually pass. Pushing away or burying unpleasant feelings will only make them worse in the long term, so it is best to accept them and work through them in a healthy way.
9. One task on time
When it comes to tackling tasks, it is important to take one task at a time. Breaking down tasks into smaller, more manageable steps can help make the process easier and less overwhelming. Focusing on the here and now rather than the entire to-do list can help you stay focused and motivated. Setting realistic goals for yourself is also key; don’t be too hard on yourself if you can’t complete everything in one go.
It is also important to remember that taking on too much at once can be counterproductive. Taking one task at a time allows you to focus your energy and attention on that particular task, which will lead to better results in the end. It also helps reduce stress levels as it prevents you from feeling overwhelmed by all of the things that need to be done. Taking one task at a time also gives you an opportunity to celebrate each accomplishment along the way, which can help keep motivation levels high.
10. Exercise
Exercise is a great way to boost your mood and get motivated when you’re feeling down. Exercise releases endorphins, which are hormones that can help reduce stress and improve your overall mood. It also helps to increase energy levels, which can be helpful if you’re feeling sluggish or unmotivated. Even just a short walk or jog can make a big difference in how you feel.
Exercising regularly can help to reduce symptoms of depression and anxiety, as well as improve overall physical health. It is important to find an activity that you enjoy and make it part of your daily routine. Exercise can also be a great way to connect with others; joining a group class or team sport can help you stay motivated and accountable.
How Long Will It Take To Start Feeling More Motivated?
This may take some time to start feeling more motivated. It is important to be patient and kind to yourself as you work through the process of managing depression. It can be helpful to set small, achievable goals for yourself and celebrate each accomplishment along the way. This will help keep your motivation levels high and prevent you from feeling overwhelmed by all of the tasks that need to be done. Additionally, it is important to remember that everyone is different and it may take some time to find the right strategies that work for you.
Final Thoughts On Getting Motivated When You Are Feeling Depressed
Getting motivated when depressed can be a challenge, but it is possible. Accepting your feelings and taking one task at a time can help make the process easier and less overwhelming. Additionally, exercise can be a great way to boost your mood and energy levels. Finally, it is important to remember that everyone is different and it may take some time to find the right strategies that work for you.