Depression is difficult and frustrating, but there is hope.Better days will come.You can use the time to work toward a goal or get through your day.Getting motivated can be difficult, but you can do it.Making small changes in your day can help keep you motivated.
Step 1: Don’t get overwhelmed if you focus on one thing at a time.
It’s difficult to get motivated if you’re thinking about what you need to do.It only takes one small step to make progress, so give yourself permission to do just one thing at a time.When your mind wanders to other tasks, take a deep breath and think about the task at hand.Don’t lay in bed with a list of things to do.Get out of the bed.Make showering your top priority.You could get something to eat.
Step 2: Positive self-talk can help you get moving.
Negative thoughts about yourself can lead to depression.Accept the thought when you catch yourself thinking badly of yourself.Challenge its accuracy.You can follow this up with a positive thought.Take notice of the thought, then challenge it.You could say, “I’m doing my best today, and that’s enough.” as an example.List the ways people you know care when you catch the thought.Maybe they call and check on you, give you a birthday gift, or listen to you when you’re upset.”My family and friends love me, and I know they care about me.”
Step 3: You can get a mood boost by stepping outside.
Chemicals are released in your body when you are outdoors.Spending time in natural light can make you feel better.Go outside and sit for a while to get a feel for the benefits.Take a short walk outside if you can.You can make a habit of sitting outside with a cup of coffee every morning.You can feel more motivated by this small act.If you feel more energetic, take a walk around the block and enjoy the sights and sounds of the outdoors, in an environment with some natural elements, such as a park.Don’t worry about getting dressed or washing up if you’re feeling down.You can sit outside your door.
Step 4: You will feel more positive if you listen to an energetic song.
Music can help you deal with depression by making you feel better.Listen to your favorite music.Whenever you need a boost, turn on your mood boosting songs.You can choose the best music for you.Look for songs that have a positive message.You could turn on a dance song like Taio Cruz’s “Dynamite” or Bruno Mars’ “Uptown Funk.”If you like pop music, you might listen to “Firework” or “Just Dance” by Lady Gaga.If you like country music, you could listen to “Man!I feel like a woman!There is a song called “Here for the Party.”
Step 5: You should be rewarded for making an effort.
Creating a rewards system will keep you motivated.Use easy treats that you enjoy, like a nice coffee, a new book, an episode of your favorite TV show, or something similar.Attach your rewards to your efforts.As a reward for going to work, stop at your favorite coffee shop.You might want to get takeout so you don’t have to cook.
Step 6: Set reminders to wake up and eat.
It’s easy to forget to do things when you’re depressed.Set alarm to remind you to wake up, eat your meal, take a bath, and get ready for bed.It will help you feel better able to attack your day and reduce the weight on your mind.You could set an alarm to wake you up in the morning and another to remind you to stop for lunch.You could also set alarm for dinner and bath.If you stay up too late, you could use an alarm to wake you up.You can use alarms to think about other topics.They will help you take better care of yourself.
Step 7: For 10 minutes at a time, set a goal to be active.
Don’t worry about intensity or calories burned.Try to move your body for 10 minutes.The exercise will make you feel better.Take a walk when you’re struggling.If you like dancing, group classes at your gym, swimming, kickboxing, or aerobics, you can make things more fun.If you want to meet your exercise needs, try to be active for 10 minutes 3 times a day.It’s okay if you can’t make this goal.
Step 8: As an incentive to get started, imagine how you’ll feel after.
Picture yourself working out and being active.Think about how satisfied you will be if you follow through.Consider how the activity will make you feel better the rest of the day.It is possible to increase your motivation to take action by seeing yourself as successful.It gives you a temporary boost.You could picture yourself going for a walk and enjoying the sunshine.You could think of a feeling of success and more energy.
Step 9: Go for a walk with a loved one.
It will be more pleasant if you have company on your walk.You can take a loop around your neighborhood, park or shopping center.If you are walking with a friend or loved one, talk about fun topics.Stop and play with your pet if you walk them.The extra time with your pet will boost your mood.
Step 10: Light stretching or yoga is a low-energy option.
Pick a few stretches that are easy for you to do.Light exercises can help you release tension in your muscles.You can do downward dog, triangle, cobra, and tree pose.You can stretch your body with these gentle ways.Try to add on a few more minutes by doing your stretches or yoga poses during commercial breaks.You can start your day with a little more energy by stretching or practicing yoga in the morning.
Step 11: Go along to your favorite songs.
Music can make you feel better and keep you going.If dancing feels too much, you can slowly walk if you want to.Keep moving and listen to a couple of your favorite songs.If you can, try to do about 3-4 songs.There will be about 10 minutes of movement.You could try to dance to the Black Eyed Peas’ “I Got a feeling” or to Taylor Swift’s “Shake It Off.”
Step 12: When your depression is severe, focus on only your essential needs.
Cut out as many of your responsibilities as you can when you feel overwhelmed.You will have more motivation to get started if you have a short to-do list.If you still have energy, you can add other tasks if you check off your essentials.Your essential needs might include getting out of bed, brushing your teeth, eating 3 times a day, taking a shower, and going to work.Cleaning the bathroom, going to the gym, and folding laundry are things you can skip if necessary.
Step 13: Ask for assistance when you need it.
If necessary, friends and loved ones can help you take care of your tasks.folding your laundry is one of the things they’ll help you with.If you can, give some of your work to your coworkers.I’m struggling right now.I’m going through a tough time right now and I need help getting this presentation ready in time for the client.Everyone needs help at times, so don’t hesitate to ask for assistance.Your friends don’t want you to feel overwhelmed.
Step 14: You can spend time with friends and loved ones.
Being with people you care about can make you feel better.A friend should be invited to your home if you’re low in energy.You can meet a friend or loved one at a museum or coffee shop.One-on-one or small group activities are less demanding of your energy.When you’re dealing with depression, large group activities and crowds can be overwhelming.Don’t hang out with people who will bring you down.People who don’t understand your depression prevent them from being supportive.
Step 15: Drugs and alcohol can decrease motivation.
Drugs and alcohol can make you feel depressed.Drugs and alcohol make you feel worse.You’ll crash even if you feel better drinking or taking drugs.It’s better to keep them out of your system.Talk to your doctor or therapist if you’re having trouble quitting.You might consider going to a support group.
Step 16: It’s a good idea to create a nightly routine to encourage you to sleep.
It’s hard to get good sleep when you’re depressed.Being well rested will make you feel better.A sleep routine can help you get a full night of sleep.If you want to sleep better, go to bed at the same time every night.Before bed, turn off your screens.In the hour before bed, do something that relaxes you, like coloring or reading.To cool the room, lower your thermostat.Sleep in comfortable pajamas and bedding.During daylight hours, spend time in natural or bright lights.If you can, avoid napping for more than 30 minutes.
Step 17: Take care of your stress levels.
High levels of stress can weigh you down, even though stress is a normal part of life.Keep your motivation in check if you feel stressed all the time.If you’re depressed, allow yourself to say no to activities that aren’t important to you.There is a coloring book.Talk to a friend.Take a hot bath.For 10 minutes, meditate.It’s a good idea to smell essential oils.Listen to soothing music.
Step 18: Depression can be dealt with by working with a therapist.
A therapist can help you cope with your depression.They can help you figure out how to motivate yourself.Try to implement the strategies your therapist discusses with you.You can use the internet to find a therapist.
Step 19: A small goal will make you feel less overwhelmed.
Don’t write a long list of things you want to do.One realistic goal is important to you.You can take small steps towards that goal.A realistic goal is to clean out your closet, do the dishes, or do your laundry.
Step 20: It’s easy to break large tasks into small tasks.
Don’t overload yourself with big tasks at the same time.List the small steps you need to take to accomplish the big task.Use this small list as your to-do list.If you want to do your laundry, you should break it down into small steps such as “put a load in the washer,” “move the clothes to the dryer,” and “fold the clothing.”
Step 21: For just 15-20 minutes a day, try to work on your goal.
This will make it easier to accomplish your goal.Even 15 minutes a day can add up.This is a manageable amount of time that will allow you to keep working.You can work on your goal for 15 minutes after dinner.It’s great if you have the energy to work longer.If your energy is low, don’t push yourself to keep working.
Step 22: To stay motivated, track your progress.
Keep track of your accomplishments with whatever tool you use.You can check off a to-do list, give yourself a sticker for each step you take, or keep a chart on your wall.This will help motivate you to keep going.You can see how well you’re doing by keeping your tracker in a visible place.