While everyone struggles with a lack of motivation to accomplish tasks from time to time, people with depression oscillate between low energy and no motivation to do anything. Even finding the motivation to complete the simplest daily tasks, such as brushing and other personal needs, becomes difficult.
According to the World Health Organization, depression affects up to
Depression treatment usually requires a person to implement certain lifestyle changes. Consult a therapist to know more.
Overview of Depression
- Low energy and fatigue
- Sleep disturbances
- Difficulty concentrating
- Lack of interest in otherwise pleasurable activities
- Weight changes
- Suicidal tendencies (thoughts)
Do you have any disturbing symptoms? Consult a depression doctor online to know if you have depression and need treatment.
Finding Motivation When Depressed
For most people with depression, even minor tasks seem overwhelming. If you’re depressed and have
Finding the best strategy for alleviating your depression symptoms can make all the difference in regaining motivation. Consider talking to a mental health professional for treatment advice. Depending on the disorder’s severity, the doctor might recommend medication, therapy, self-care, or a combination.
Meanwhile, here are a few things you can use to get motivated when depressed:
1. Set small, manageable goals
Completing larger projects require more cognitive or mental engagement, which makes them seem overwhelming if you’re battling depression. Instead of considering the large projects as a whole, break them down into smaller tasks with clear end goals. Then start with one and move on to the next until the set target is attained. With consistency, you’ll discover the tasks which seemed impossible are done. Consider starting with things you usually enjoy, even if you aren’t in the mood.
2. Reward yourself
Lacking motivation? For every goal you set, decide an appropriate reward for attaining it. The rewards are
Physical activity stimulates the release of the feel-good hormones known as endorphins. Going even for a 10-minute walk around the block can help you manage depression symptoms and bring back motivation.
4. Develop a realistic schedule
Besides reducing motivation, depression affects your cognitive control leading to difficulty concentrating. Thus, it is easy to forget some tasks, especially if you have overscheduled yourself. To keep up with the work or school demands, creating a realistic schedule of tasks and a timeline for their accomplishment is necessary. You might need to revise your schedule a few times until you determine what you can comfortably handle.
5. Cultivate positive thoughts
With depression, it might be difficult to meet deadlines or maintain relationships. This might lead to a vicious cycle of negative thoughts about self, anxiety, and even more severe depression. Instead of thinking ill about yourself, be kind and compassionate to yourself.
Consult MEDvidi doctors to know helpful techniques for managing depression symptoms.
6. Develop a support network
Have a reliable network of friends or family that you can run to for encouragement when motivation runs out and you feel overwhelmed. The person in your support network should be someone you comfortably and freely talk to about different issues.
7. Get adequate sleep
Depression can be extremely physically draining if accompanied by sleep disturbances. Getting the recommended hours of sleep per night can help stabilize your mood and enhance motivation. Avoid sleeping too much or too little when depressed.
Besides the mood, appetite, and sleep changes, lack of motivation is a setback many people with depression struggle with. You will likely feel tired and lose interest in previously pleasurable activities. Treating the disorder is the best way to restore motivation in individuals feeling depressed and unmotivated. But other tricks you can use to get and stay motivated when depressed include setting small, achievable goals, rewarding yourself, and exercising. If you see that self-help tips are not enough for you to cope with depression, consider consulting a mental health professional.