In this post, I’d like to share with you 3 smart ways to get motivated when you’re feeling depressed.
Let’s get started…
1. Set the bar low.
When you’re depressed, you’re not functioning at your usual 70 to 90%.
Rather, you’re sitting somewhere closer to 20%. If you set the same expectations for yourself that you had when you weren’t feeling depressed (which is sometimes just getting dressed), you’re going to feel anxious and overwhelmed and probably won’t do the task you expected from yourself (and thus will feel defeated and ashamed).
Set small and specific goals instead: Unload the dishwasher. Heck, unload three glasses. Task completed and still itching for more?
You can always raise the bar if you’re feeling particularly motivated. Take note that if you feel highly overwhelmed while tackling your goal, chances are it’s too high and you need to lower it to something more realistic or specific.
2.Envision how you’ll feel after the task.
Getting in the shower, going for a walk, preparing a meal, or hanging out with a friend seems like a very ominous task if you focus on the effort involved.
People who are depressed generally have low self-efficacy, which means they have low confidence in their ability to perform tasks.
As such, they tend to feel overwhelmed and avoid such tasks. Lower expectations for yourself within the task, and envision how you (might) feel after the task rather than during.
3.Make the goal to do it, not to enjoy it.
When you’re feeling depressed, it’s natural to lose interest in things that used to make you happy.
Comedy is no longer funny, sports are no longer fun, spending time with friends is no longer engaging. Anxiety, depression, and self-loathing take over, leading to feelings of detachment and defeat.
So, when doing something “fun” or “active,” do it with the goal to do it, not to enjoy it.
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