Written By: Lynne Cole – Therapist & Counsellor | Last Updated: July 2024
Feeling motivated can be challenging under normal circumstances, but when you’re battling depression, it can feel almost impossible. Depression is a serious condition that affects 1 in 6 adults in the UK, and can have a detrimental affect on your work and social life. However, there are ways to reignite your motivation and improve your well-being, utilising the help of friends, family, professional therapists and self help guides.
This guide will help you understand the relationship between depression and motivation and provide practical steps and long-term strategies to help you move forward. Finding motivation can be tricky, but with the right steps and techniques, you can possess the tools you need to accompany you for life.
Understanding Depression and Motivation
Depression isn’t just about feeling sad or down; it’s a complex mental health condition that impacts your thoughts, feelings, and behaviours. It can lead to persistent feelings of sadness, hopelessness, and a lack of interest in activities you once enjoyed.
Motivation, on the other hand, is what keeps us going. It’s what gets us up in the morning and keeps us moving towards our goals. When you’re depressed, your motivation can be severely lacking, making it difficult to find the energy or desire to do anything.
How Depression Affects Motivation
Depression affects motivation in several ways:
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- Energy Levels: Depression can cause significant fatigue, making it hard to muster the energy to start or complete tasks.
- Negative Thinking: Depressive thoughts often involve feelings of worthlessness or inadequacy, which can undermine your motivation to try.
- Lack of Pleasure: A common symptom of depression, depression can cause an inability to feel pleasure in usually enjoyable activities. This can reduce your motivation to engage in those activities.
- Cognitive Impairment: Depression can affect your ability to concentrate and make decisions, hindering your ability to set and achieve goals.
Understanding these effects is crucial as it helps to approach the problem with compassion and realistic expectations. If you are feeling depressed and your motivation has decreased to a point where it is affecting your daily life, consider seeking professional help from a therapist to help you understand your thoughts and behaviours and create healthier thinking patterns.
Practical Steps to Motivate Yourself When Depressed
While overcoming depression is a complex process, there are practical steps you can take to help boost your motivation.
Start with Small, Achievable Goals
When you’re depressed, even minor tasks can feel daunting. Instead of focusing on large, overwhelming tasks, set small, achievable goals. For instance, if you find it challenging to get out of bed, aim to sit up first, then stand, and finally move to another room. Celebrate these small victories, as they can build a sense of accomplishment and encourage you to keep going.
Create a Routine
Establishing a routine can provide structure and predictability, which can be comforting when you’re feeling low. Set regular times for waking up, eating, and going to bed. Incorporate small tasks into your routine, such as taking a shower, getting dressed, and stepping outside for a few minutes each day. A consistent routine can help you feel more in control and create a sense of normality.
Engage in Physical Activity
Physical activity is a powerful tool in combating depression. Exercise releases endorphins, which are natural mood lifters. You don’t need to engage in strenuous workouts; even a short walk, stretching exercises, or gentle yoga can make a significant difference. Start with what feels manageable and gradually increase your activity level as you feel able. You could even fit in stretches during your break at work, or walk more places rather than drive.
Prioritise Self Care
Self-care is crucial when dealing with depression. Ensure you get enough sleep, eat a balanced diet, and stay hydrated. Avoid excessive alcohol or caffeine, as they can worsen depressive symptoms. Engage in activities that you find relaxing, such as reading, listening to music, or taking a warm bath. Taking care of your physical health can have a positive impact on your mental well-being. You could also consider visiting a therapist to help you boost motivation; even getting up, dressed and getting yourself to your appointment can boost motivation.
Mental Techniques to Boost Motivation
In addition to practical steps, there are mental techniques that can help improve your motivation. Challenge negative thoughts and replace them with positive affirmations. Instead of thinking, “I can’t do this,” remind yourself, “I am doing the best I can.” Practising mindfulness can help you stay present and reduce the impact of negative thoughts. Meditation can also help calm your mind and increase your focus.
You could also imagine yourself completing tasks and achieving your goals. Visualising success can create a sense of motivation and purpose.
Long Term Strategies for Maintaining Motivation
While short-term strategies are essential, maintaining motivation in the long run requires more comprehensive approaches.
- Set Long-Term Goals: Having something to work towards can provide a sense of direction and purpose. Break these goals into smaller steps to make them more manageable.
- Develop Coping Skills: Learn and practise coping mechanisms to manage stress and negative emotions. Techniques such as deep breathing, progressive muscle relaxation, and cognitive-behavioural strategies can be effective.
- Maintain Social Connections: Building and maintaining relationships can provide support and reduce feelings of isolation. Reach out to friends or join support groups where you can share experiences and gain encouragement.
- Seek Professional Help: Therapy and counselling can provide valuable support and tools for managing depression. A mental health professional can help you explore underlying issues and develop effective coping strategies.
Seeking Support for Lack of Motivation
It’s essential to remember that you don’t have to face depression alone. Seeking support can make a significant difference in your journey towards feeling better.
- Talk to Friends and Family: Sharing your feelings with trusted loved ones can provide emotional support and understanding. They can offer encouragement and help you stay accountable to your goals.
- Join Support Groups: Connecting with others who are experiencing similar struggles can be incredibly comforting. Support groups provide a safe space to share and learn from each other’s experiences.
- Consult a Mental Health Professional: A therapist or counsellor can offer tailored advice and strategies to help you manage your depression and increase your motivation. They can also help identify if medication or other treatments might be beneficial for you.
Summary and Key Takeaways
Navigating the challenges of depression and finding motivation can be incredibly tough, but it’s important to remember that progress is possible. Recognise how depression impacts your motivation and approach the issue with compassion, and break tasks into manageable steps and celebrate small victories. Establishing a daily routine can provide structure and a sense of control, exercise can boost your mood and energy levels, and make sure you take care of your physical health to support your mental well-being.
Everyone’s journey with depression is unique, and what works for one person might not work for another. Be patient with yourself and try different strategies to find what helps you the most. With time and effort, you can find ways to boost your motivation and improve your quality of life.