Tips To Get Motivated When Depressed and Overcome Funk

If you struggle with clinical depression, it can feel impossible to find the motivation to complete even the smallest task. Other factors like medication, health conditions like ADHD, or struggles with self-confidence can also drain motivation.

 

But there is hope! Your motivation level may be linked to your depression, but with persistence, you can start to feel more motivated and empowered to take action.

 

Here are 10 strategies to help you get motivated when you’re depressed.

 

Start Small

 

When you feel overwhelmed by a task, try breaking it down into smaller steps. Focusing on one goal at a time will help you build momentum. As you achieve each goal, you can add more.

 

Avoid thinking about what comes next and concentrate on the task at hand. Celebrate your successes, no matter how small.

 

Get out of Your PJs and Get Ready for the Day

 

When you’re feeling depressed, getting out of bed should be considered your first victory of the day. You can pat yourself on the back for this and take a step further by making your bed. Keeping your space clean can help you feel more in control and accomplished.

 

Practicing self-care in the morning is also important. Self-care is health care—it can boost your self-esteem and help you feel better throughout the day.

 

Also, looking good can help you feel good!

 

Move!

 

It’s best to exercise most days of the week, but even a small amount of physical activity can be helpful. Try to be active for short periods, like 10 or 15 minutes at a time, throughout the day.

 

If it’s difficult for you to leave home, there are plenty of at-home workouts that you can do to incorporate exercise into your daily routine.

 

Regular exercise can help improve symptoms of depression enough to make a big difference, which can help kick-start further improvements. However, the mental health benefits of exercise will last only if you stick with them over the long term, so make sure to find activities that you enjoy.

 

Enjoy Some Fresh Air

 

Research shows that spending time in nature can help improve feelings of depression.

 

You can also try gardening or weeding. Getting your hands dirty (and even spending 20 minutes in the sun) can make you feel better and be a great way to feel productive in a calm, low-pressure environment.

 

Connect With Others

 

It’s helpful to have support, so reach out to someone you trust.

 

Schedule a coffee together or a family video call. And if you aren’t up to one-on-one socializing, try going to a museum just to be around other people.

 

You can also join a depression support group and connect with others who understand what you’re going through.

 

If you’re far away from your loved ones, volunteering can be a great way to feel connected to others and give yourself a sense of purpose.

 

Socializing is an important part of our happiness, so try to spend time with people, even if it’s brief.

 

Stick To a Routine

 

When you’re depressed, it’s easy to fall into a pattern of doing nothing, which can reinforce feelings of hopelessness and lack of motivation.

 

To overcome this, try to create a routine.

 

A routine will give you a sense of purpose and structure, even when you don’t feel like it. It can help you feel more in control and give you something to be proud of. Focusing on your routine can also help distract you from negative thoughts and feelings.

 

It can be as simple as:

  • Waking up and going to bed at the same time every day
  • Eating meals at regular times
  • Engaging in a daily activity, like reading, walking, or journaling
  • Scheduling social activities
  • Practicing self-care, like meditation or yoga

 

Don’t be too hard on yourself if you don’t stick to your routine perfectly. It’s not about being perfect; it’s okay to miss a day or two.

 

Simply acknowledge the setback and try again.

 

Try Mindfulness

 

Mindfulness is a powerful practice that can help you stay present in the moment while paying attention to your thoughts, feelings, and sensations.

 

With mindfulness, you can develop a sense of detachment from negative thoughts and emotions, increase self-compassion and understanding, improve focus and concentration, and enhance overall well-being.

 

You can try mindfulness through meditation apps, guided mindfulness exercises online, mindfulness books or workshops, or simple activities like focusing on your breath or a body scan.

 

Get Enough Sleep

 

Good sleep can affect our happiness, health, and motivation throughout the day. People with depression often have trouble sleeping too much or too little.

 

So, if you’re struggling with depression, try to get enough sleep. It’s recommended that adults aim for about 8 hours of sleep each night to feel their best.

 

Talk to a Mental Health Professional

 

Seeking help from a professional is a sign of strength, not weakness. They can provide you with the tools and support you need to overcome depression and improve your mental health.

 

Through counseling, you can identify underlying issues contributing to your depression, develop a plan on how to get motivated when depressed, and gain guidance throughout the recovery process.

 

When talking to a mental health professional, you can expect:

  • A safe and non-judgmental space to share your thoughts and feelings
  • A collaborative approach to developing a treatment plan
  • Evidence-based therapies like Cognitive-behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT)
  • Regular sessions to monitor progress and adjust the plan as needed

 

Weston Family Psychology is here to help. You can reach us at (954) 388-8336 or intake-coordinator@westonfamilypsychology.com to schedule a consultation. We’re happy to answer any questions you may have about our practice or our approach to treating depression.

 

Be Kind to Yourself

 

Depression is a journey, and it’s okay to take things one step at a time. Be gentle with yourself, and don’t give up!

 

Final Words

 

Depression is experienced by millions of people worldwide, and it is a common mental illness in the United States. You are not alone, and coping mechanisms can help you get out of depression funk.

 

Remember, taking care of your mental health is just as important as monitoring your blood pressure or managing other health conditions.

 

It’s okay to feel overwhelmed, tired, or in a bad mood from time to time. But with persistence and the right strategies, you can overcome and thrive. You got this!

 

If you or someone you know is dealing with depression, Weston Family Psychology can provide specialized treatment to help. Contact us at (954) 388-8336 or intake-coordinator@westonfamilypsychology.com for more information.