thelesterlee
Anyone struggling with depression can tell you how challenging it is to get things done. It feels like nothing works because depression kills your morale, focus, energy, and interest. Even the simplest of tasks feel like a big challenge to overcome. However, things still need to get done, no matter how challenging that sounds. Establish a system that works for you and use the following strategies to motivate yourself even when you’re battling depression.
Set low bars
Being depressed generally takes away your enthusiasm to do anything, and setting a high bar can make the situation worse. If you had many plans for the day and suddenly no longer feel motivated, you can become overwhelmed and start experiencing anxiety. When you’re unable to perform to your expectations, you can begin to beat yourself up, feel ashamed, and defeated. As such, it is best to set small and achievable goals daily. It could be simple goals such as unloading a few glasses from the dishwasher or watering a plant. Once you complete a task, you will feel motivated to raise the bar and do more.
Go out with a family member or friend
The slightest activity, such as getting dressed or walking to open the door, can feel like a huge task when you want to stay in bed with your thoughts, but isolation births depression. When you’re feeling down, pick up the phone and text a trusted friend or family member to come and take you out. You could take a short walk as you share your feelings or grab a quick snack at your local coffee shop. If no one is available, make a point of pushing yourself to go out instead of staying home alone.
Be kinder to yourself
No one likes to feel like they have failed at something they’re capable of doing, but with depression, your brain can magnify the issue, causing you to beat yourself up. Instead of using harsh words when you indulge in self-talk, practice being more positive and kinder to yourself to change your thinking. With positive thoughts, you can create new neural pathways filled with hope and the motivation to keep going.
Just move
When depression starts to linger, don’t allow yourself to think. Doing so creates room for you to overthink a situation or talk yourself out of something great that could have made your day better. Instead, do anything to distract your mind; stay on the move. If you were getting dressed to go out, do so and have fun while at it. When you look great, it can give you a mental boost and alleviate depression.
Watch something fun
When most people feel depressed, they tend to stay home and watch sad movies while snacking on junk. However, this only makes the depression worse. Instead, watch something fun and interesting on DistroTV like a comedy. Having a good laugh elevates your mood and motivates you to keep going about your daily duties.
Exercise
Research from the Centers for Disease Control and Prevention reveals that routine exercise can keep away depression. It stimulates the production of the feel-good hormones (endorphins) and inhibits cortisol production, a stress hormone. Sticking to regular exercise three to five times a week boosts your morale not only because of its mental health benefits but also because it proves that you can achieve your goals. When you’re in good shape, you feel more confident and ready to face the world.
Celebrate wins
No matter how small or great an achievement you make, it is worth celebrating. When battling depression, it’s difficult to see anything good you’ve accomplished. The cruel thoughts linger more than the good ones. When you accomplish something, show gratitude to yourself by celebrating. You can order take-out, buy yourself some jewelry, or go out with friends. Remember to note down your wins so that you have something to remind you that you’re capable when things don’t go well.
Chat with your therapist
Friends play a vital role in your life, but when you’re depressed, talk to your therapist. Although good friends will listen to your problems and tell you that things will get better, it’s not enough; the depression might just deepen. Depression emanates from greater issues that need real solutions. A professional therapist listens, asks the right questions, makes an assessment, and offers appropriate advice. You’ll be surprised how motivated you’ll feel after sharing your problems and receiving professional feedback.
Visualize a post-depression state
Activities such as showering, taking a walk, cooking, or going out seem very ominous when you focus on the energy and effort needed. When you’re depressed, you tend to have low confidence in your ability to perform even the simplest of tasks. However, these are the tasks that help you alleviate depression and get motivated. When you begin to avoid them, visualize a post-depression state rather than your present feelings to get you up and running.
Perform each task at its time
It’s possible to have many goals for the day, but to motivate yourself when you’re depressed, all you need to do is tackle one task at a time. Trying to multitask only worsens things, especially if you mess something up, be it breaking a glass or leaving the tap running. As you tackle each task, break it into smaller and doable sections to make your work easy. Even if a task takes all day, the goal is to complete everything and perform to the best of your ability.
Engage in mind relaxation activities
When you’re in a depressive state, your mind becomes chaotic with many thoughts that overwhelm you. When you begin to enter into that state, do something to relax your mind. Go into a quiet room and meditate or do yoga to rid your mind of negative thoughts. Meditation and yoga have long been practiced to quiet the mind and organize thoughts. Listen to calming music or a fun podcast, read an interesting book, or engage in a hobby such as gardening and cooking.
Avoid negativity
What you feed your brain is what it digests. If you spend most of your time surfing the internet or reading the news, you’re bound to come across many negative occurrences. These leave you worried and anxious, mainly because you have no control over them. Similarly, platforms such as social media where many people post photos of their life can leave you feeling like you’re not doing enough; comparing yourself to others feeds depression. Instead of revisiting sad moments and entertaining negative talks from people around you, surround yourself with positivity and uplifting content.
Get enough sleep
Depression physically drains you, and too little or too much sleep can impact your mood negatively. Instead, aim to get a good night’s rest of about seven to eight hours. With enough and quality sleep, you can go about your daily duties and keep away irritable moods. For a good night’s sleep, practice good sleep hygiene, which involves sticking to a bedtime routine, shutting down devices some hours before bed, and doing something that calms your mind.
Recruit support
When battling depression, motivation runs out fast. You need someone by your side to hold you accountable and motivate you when you’re in your lowest spirits or feeling overwhelmed. Recruit support from people you’re comfortable being around or talking to, like your partner, best friend, or another family member. These are the people who keep encouraging you to get out of bed or stay on a task until you’re through and celebrate with you when you accomplish your goals.
Take time-outs
Depression can creep in at any moment, whether you’re at home, your workplace, the garage, or the grocery store due to minimal frustrations. Remember, depression messes with your mind and allows negative thoughts such as “you’re not good enough” or “you can’t do anything right.” When it starts to linger when you’re performing a task, take a time-out of about ten minutes. Get some air, do some breathing exercises or listen to motivational audios. Taking time-outs is a form of self-care when you acknowledge your symptoms and honor your needs.
Spend time with your pet
Pets are more than fury animals to spend time with; they can provide therapy when you’re in a depressive state. Many dogs have been seen to provide emotional support to their owners when they’re feeling down, dealing with anxiety, or experiencing a panic attack. Some will nudge you or place their paw on you to show you they’re there for you.
If you have a pet, cuddle them, play fun games, or take them for a walk to lift your spirits. Having a pet takes you out of your comfort zone because you must tend to their needs, but they reciprocate this with a lot of love.
If you’re struggling with depression, don’t let it define you. It is essential to get to the root cause of your depression by seeking therapy to understand how to deal with it. There are ways to fight it off and get back on your feet with a little motivation. Acknowledge your feelings and surround yourself with people who support you, and speak positively about life. Also, avoid negativity and learn how to cure post-series depression to stay motivated.
