July 21st, 2024
Clinical depression can change your brain in a way that makes it difficult to experience a sense of pleasure or reward. When you feel depressed, sad, numb, or simply exhausted, you might feel that there is no purpose to anything. You might think "What's the point? It's not going to change how I feel."
A common misconception is that we need to feel motivated in order to do something, so you wait for the day you will wake up feeling more motivated, to start engaging in life, and to start feeling more like yourself again. Motivation doesn't magically arise out of nowhere, it has to be cultivated. We have to do something to spark motivation.
Keep reading to learn what you can do to help you feel motivated when dealing with clinical depression.
Major depressive disorder can significantly impact various aspects of a person's life, including their motivation. Here are some common symptoms of depression that can lead to decreased motivation:
Here are some strategies that are proven to be effective in increasing motivation for those dealing with depression symptoms.
A good place to start is by making a list of things you enjoyed doing in the past or things you would like to start doing. Ask yourself: "What do I feel like I can do at this moment?" "What has inspired me in the past?" "What is something I've always wanted to do?" There is no right or wrong place to start.
The first step of identifying pleasurable or meaningful activities is to get moving and do something different than what you have been doing, that is what is most important.
The second step is to set realistic goals and expectations. Think about what you can do in that moment and scale it back. For example, if you think you can take a 20-minute walk, start with 15 minutes. You do not want to push yourself and overdo it.
If your goal is too big and you're unable to do it, you will get disappointed in yourself, experience negative thoughts, and feel like you don't want to try again.
So rather than setting yourself up for failure, focus on setting small, achievable goals -- reaching these will promote positive thoughts and feelings about yourself and thereby increase your motivation to do more.
Once you've managed to be successful in reaching your goals and begin to feel better, steadily increase the difficulty of the goal (I.e. duration, intensity, frequency).
For example, if you've been able to go for a run 2x/week for 20 minutes, try 3x/week for 30 minutes. Then think about how you can integrate these activities into your daily life. Don't forget to reward yourself for your accomplishments!
Self-talk is an inner monologue that we all have which helps us process our feelings and reactions to different situations. When we're feeling depressed, that self-talk can become harsh and self-critical and that voice may tell you there is no point in doing anything.
Negative self-talk is often irrational and unsupported by facts, and yet we believe these thoughts about ourselves, which greatly limits us.
The first step is awareness of these negative thoughts. Once you've identified your negative self-talk you can start to gradually challenge and reframe these thoughts with positive, rational facts and beliefs. How we talk to ourselves is important in creating a positive relationship with ourselves!
Sometimes there are external factors that affect our level of motivation. Maybe you suffer from a chronic health issue or feel you are stuck in a dead-end job or have a stressful work environment. Or perhaps your significant other or family members put you down. All of these things can affect motivation.
However, thinking about what's within your control and what changes you can make, may help you to feel more in charge of your life.
Creating and maintaining a daily routine can provide a sense of structure and stability, which is particularly beneficial when dealing with depression. A well-structured routine helps to establish a rhythm to the day, providing predictable patterns that can offer comfort and reduce anxiety.
By allocating specific times for waking up, meals, exercise, work, and relaxation, individuals can create a balanced schedule that promotes both productivity and self-care. This predictability can reduce the overwhelming feelings that often accompany depression, making daily tasks more manageable.
Additionally, a routine can help ensure that essential activities, such as taking medications and attending therapy sessions, are not overlooked.
Social connections play a critical role in managing depression. Interacting with friends, family, or support groups can provide emotional support, reduce feelings of isolation, and improve mood.
Engaging in conversations, whether in person, over the phone, or via video calls, can help individuals feel understood and supported.
Support groups, in particular, offer a space where individuals can share their experiences with others who understand what they are going through, fostering a sense of community and belonging. Having a robust social support network can help individuals cope with stress and recover more quickly from depressive episodes.
Regular physical activity is a powerful tool in combating depression. Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. This physiological response can lead to an immediate boost in mood and energy levels. Moreover, consistent exercise can help reduce symptoms of depression in the long term.
Activities such as walking, jogging, cycling, or yoga can be particularly beneficial. Exercise also helps regulate sleep patterns, which can be disrupted by depression, and improves overall physical health, contributing to a better sense of well-being.
Even moderate physical activity, such as a daily 30-minute walk, can have significant benefits for mental health. By incorporating physical activity into their daily routine, individuals can create positive momentum and a sense of achievement, which can be particularly motivating when dealing with depression.
You can try these strategies on your own or with the support of your therapist. Keep in mind that it takes time to make lasting changes and be patient with yourself in the process.
Clinical depression is a complex and multifaceted mental health condition that requires a comprehensive treatment approach. At Clarity Clinic, we offer both psychiatry and therapy services to address the various aspects of depression and provide holistic care tailored to each individual’s needs.
Psychiatric treatment involves the use of medications and other medical interventions such as TMS therapy for depression to manage the symptoms of depression. Our board-certified psychiatrists at Clarity Clinic specialize in diagnosing and treating depression through evidence-based practices.
Our psychiatrists closely monitor patients’ progress and adjust medications as needed to optimize treatment outcomes while minimizing the side effects of major depressive disorder. Regular follow-up appointments ensure that any concerns or side effects are promptly addressed.
Therapy, also known as psychotherapy or counseling, is a crucial component of depression treatment. It involves talking to a trained therapist to explore thoughts, feelings, and behaviors that contribute to depression and develop strategies to cope with them.
Each patient’s therapy plan is tailored to their specific needs and may include a combination of different therapeutic approaches. Our therapists work collaboratively with patients to set realistic goals and develop practical strategies for managing depression.
If you or a loved one is struggling with clinical depression, Clarity Clinic can provide the support and treatment needed to manage and overcome this condition. Contact us today to schedule an appointment at any of our clinics (Loop, River North, Evanston, Lakeview Broadway, Arlington Heights) and start your journey towards better mental health. We also offer online therapy for depression and telehealth virtual appointments for added convenience.
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