There is ongoing debate about whether it is best to think about depression as an illness or an experience. Regardless of what we call it, depression comprises a set of experiences that can differ between individuals while also having common elements. People who are depressed typically report low mood or numbness, lack of energy and motivation, hopelessness and a tendency toward negative thinking.
Depression is serious and can sometimes be fatal. It is, therefore, important to know what steps you can take to prevent depression as early as possible in its manifestation.
There are many aspects to treating depression, but here we will focus mainly on things that can help in getting motivation back. Lack of motivation is one of the cornerstones that maintain depression because it prevents us from doing things that can help. Waiting for motivation to come back on its own can result in doing very little, which can maintain the depression cycle (see figure below).
When we are in this cycle, we typically feel less and less able to get out of it. Our energy levels decrease, and our thoughts keep us focused on all the reasons why we can’t do something. For example:
· “I am not good enough.”
· “I am a liability.”
· “Things will never change.”
If we respond to these thoughts by not trying, staying out of people’s way, and remaining inactive, we confirm their truth to ourselves. In other words, they become self-fulfilling prophecies. The more such prophecies are confirmed in our lives, the more likely they are to turn into core beliefs we hold about the way the world works.
It is, therefore, important to break the cycle as early as possible and find a ‘healthy cycle’ that leads to increased motivation. A healthy cycle is one in which we think about and act upon the world in ways that lead to increases in energy, positive moods and increased motivation to push through challenges.
Generally, we gain motivation by doing things, by going back into the world even when we do not feel like it. We can approach this from different angles, and it does not matter so much where we start as it does to start in the first place.
How To Get Motivated When Feeling Depressed
List Activities
Think of things that used to motivate you in the past or that you think have the potential to motivate you in the future.
Set Achievable Goals
Let’s use going for walks as an example.
To begin with, going for a walk may seem overwhelming and completely out of reach. This is to be expected if you have not done it for a while. Set a goal more attuned to where you are at. For example, if you haven’t left your bed for five weeks, it may be a good start to get out of bed, put on walking gear, only to take it off again and get back into bed. Consistency in small steps can gradually make more significant steps, like walking to the mailbox, seem achievable.
The key is not the size of the task but the accomplishment of what you set out to do. This builds confidence and begins to break the depressive cycle. Set out to do something that you can achieve, regardless of how small the task is.
Establish a Routine
The more you can turn activities into routines, the easier it will be to maintain them and progress on them over time. When something becomes routine, we no longer have to make a conscious effort to do it, which reduces the energy needed to carry it out.
Certain routines, especially self-care routines, can be particularly helpful for regaining motivation. Regular healthy meals, around eight hours of sleep per night, a consistent wake-up time and regular physical activity can significantly impact motivation and energy levels.
Practice Self-Compassion
Practice treating yourself like someone you care about. Do this regardless of what opinions you may hold about yourself. Self-criticism and self-destructive behaviours lead you to worse places than where you already are.
When we criticise and punish ourselves, we gradually feel more and more drained over time. We lose pleasure in doing things that we previously enjoyed, and we may even push others away from us. It is, therefore, not a sustainable strategy for doing better.
When someone falls, you don’t go over to them and criticise them for falling. You give them a helping hand so they can get back up. This is what you need to do with yourself. When you fail, are struggling, or make a mistake, talk to yourself as though you genuinely want the best for yourself. ‘We all fall sometimes, and that’s alright, but now it’s time to get back up and learn from the fall.’
Seek Social Support
This point cannot be stressed enough. When we feel depressed, we often feel like we are just a burden to others and that they would be better off without us. However, this kind of thinking is never helpful. Not to us and not to those around us. We must, therefore, gain a more realistic perspective on the situation. When we feel low, our thinking tends to be biased towards negativity, meaning that we focus on negative thoughts while ignoring positive sides even when they are there. Talking to someone can help give perspective. It also helps to know that others are there for you.
If you have no loved ones around to speak to, there are plenty of people who would like to help. A good example is the people volunteering for the Samaritans. You can phone them anytime. And yes, your struggle is bad enough for people to care. It doesn’t matter if there are others who have it worse.
Joining social groups or activities are also good steps to regain motivation when depressed. It may be hard to take the first step and reach out, but after having started a group, it is likely that you will meet people who are nice to spend time with. Being part of a group, whether it’s a small book club, a walking companion, or the national hockey team, can have an immense impact on our battle with depression and regaining motivation.
Get Professional Help
Do not hesitate to get in touch with professionals. Even if you contact someone who’s not suitable to help you, they may be able to point you in the right direction.
You may feel that you lack motivation to start the sometimes-difficult process of finding someone. This is another place where you may need to act despite not feeling motivated in order to break the cycle and get motivation later.
Working with a therapist can be helpful to regain motivation, regardless of which type of therapist they are. Focus on finding one that you get on with and feel that you can talk to.
The Bottom Line
Depression can be a debilitating condition, but regaining motivation is possible through deliberate, small steps. Setting achievable goals, establishing routines, practicing self-compassion, seeking social support and getting professional help are all useful strategies.
By implementing one or more of these, you can begin to break the depressive cycle and move towards a more motivated and fulfilling life. Remember, the journey requires patience and persistence, but each small step forward is a significant achievement.
