Depression can feel like an insurmountable hurdle, but with the right tools and mindset, it's possible to reclaim your life. Discover how building motivation can be a powerful ally in your journey towards overcoming depression.
A lack of motivation does not have to prevent positive action
Taking action can increase motivation, and self-reward can help sustain positive behaviors
- One of the key features of depression is the lack of the motivation to do things that you know you should really do
- When you lack motivation, you end up not doing the things that are necessary to build self-esteem, overcome avoidance, build your support network, and to feel effective
You don’t need to wait for motivation to actually do something
You simply need to choose to do it and then actually do it.
- Commit to action and values rather than waiting for the motivation to show up
- Every day at work, you are doing things that you are not particularly motivated to do, but you are committed to being successful in your job.
Reward yourself for every step forward
If you don’t reward yourself for even small steps forward you are going to become discouraged and give up and lose motivation
- Praising yourself, giving yourself credit for trying, and keeping track of your progress-even if it seems like small steps-is a way to keep your motivation moving in the right direction
Action creates motivation
The more activity you engage in, the more you may feel motivated to engage in in the future
Keep in Mind
Sometimes we need to engage in positive behavior for some time before the feelings and the rewards and the effects kick in.
- You need to invest in yourself by committing to the right habits that will move you forward. But it will take time and you will need to be patient with yourself.
Choose your purpose
Set specific goals you want to accomplish
- Ask yourself about your purpose or your goal and then focus on committing to actions that lead to those goals
- Keep track of your progress toward these goals and recognize that you can accomplish goals even if you don’t feel like doing them
What did you do when you weren’t depressed?
Make a list of all of the activities you can think of that you engaged in when you were not depressed and start scheduling those for the next week.
- If you are currently depressed, act against your depression by doing some of these things.
