Depression is a difficult illness for even the most iron-willed of individuals. Whether you’re clinically depressed or just in a rut, depression can make basic tasks like cleaning the house, taking a shower and even getting out of bed incredibly difficult and physically and mentally draining. It is important to stay motivated to continue to live your life and work towards feeling better, even when you’re at your lowest point. Here are some simple ways that you can motivate yourself on a daily basis:
• Don’t be too harsh with yourself. It’s going to take time to get things done like you used to and to feel like your old self. Changes are not going to happen overnight, so don’t be overly critical of yourself if you make mistakes or don’t get as much done as you’d like. You’re having a hard enough time without getting on your own case.
• Be realistic. Making a laundry list of things to do is a surefire way to set yourself up for failure. Start with small positive changes and work from there. If you’re not realistic you’ll just end up frustrated and more depressed.
• Surround yourself with people. While you may just want to curl up and be alone, this isn’t the best or easiest route for you when you’re depressed. Having others around you to give you a helping hand, talk to you and provide you with inspiration is important to feeling better and getting back into the swing of things, even if you feel like you just want to shut everyone out.
• Move around. Lying in bed all day or hunkering down on the couch isn’t going to do much but give you more time to feel bad about things. When you force yourself to get up, even if only for a short walk or to tend to some plants outside, you’ll be helping yourself feel better physically and mentally.
• Start a project. For many, this may seem like that last thing they want to do but an enjoyable project can give you something to concentrate on that will bring your thoughts away from depression and give you something to feel proud of when you’re done.
• Make a plan. If even the smallest tasks seem like a chore, start small with planning out what you’re going to do each day. In the morning, write down the things you’d like to accomplish and in the evening, go back and check off what you did. This can help you regain your sense of control over your life at a time when it seems the most chaotic.
Recovering from depression is a hard road, but with some planning and slow but steady progress you may be able to start feeling optimistic about your life again. For a list of more great depression resources, click here.
Meredith Walker is a guest blogger for PickTheBrain.com. She writes about online nursing programs and welcomes your feedback.
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Thanks for this. One thing I’d add is that getting really conscious of how I experience the depression is helpful — paying attention to what sensations I’m feeling, like a sinking feeling in my stomach or a heat in my forehead. When I see that the depression is really just a bunch of sensations, and I strip it of all the mental baggage, it doesn’t seem quite as serious or threatening.
This is a great, uplifting post! Thank you so much for writing this.
I agree with the last two points most of all. Start a project, and make a plan. That, in my opinion, is the best way to dig ones self out of a slump. If one wallows in the depression with out even looking for a way out that depression with last until something external changes.
If we focus on the internal causes, and solutions, for our own state of mind we can take more control over that state and begin to improve it.
Sometimes our external reality has to change as well, but if we make a solid plan to change our situation that act alone will start the long climb out of the doldrums.
Great article. I’ve also noticed that we tend to migrate to people like people. Moreover, I agree with the tip to ‘move around.’ I think keeping busy, especially physically is a great way to combat depression.
I’ve a few periods of intense depression in my life, and the hardest thing I found was doing anything at all.
Everything just seemed like too much effort … even getting out of bed. I find breaking things down into the smallest chunk possible helped. Even getting out of bed can be broken down into several steps (pull back the covers, sit up, legs over the side etc.).
Each small step then becomes a small victory over inaction and away from depression.
Great article. I think when somebody is in such a state, it’s important to make a plan and stick to it. People get depressed for so many different reasons – often times reasons that aren’t even a consequence of their own actions. It’s important to understand one’s ability to make conscious decisions about how their life will be moving forward starting now.
All good tips. And if you have any reason to suspect clinical depression, seek help, especially if it’s been going on for years or even decades. I’ve known cases like that – where the person seems determined to solve it on their own and it never happens.
Thank You Meredith, great blog. As a psychotherapist and spiritual teacher for over 20 years, I see depression as well as anxiety affected by our kindness toward ourselves. Learning to be kind helps us be realistic about what is possible. Exercise does certainly help or any kind of physical activity. Yes if folks can manage to get out and see other people, start a project or plan, it allows them to get out of their own internal tape loop and let in new information.
Here’s to all of us shaking things up a bit
Dr. Jennifer Howard
Starting a project, that’s one that really keeps me going. Working on my website is great. It’s so good to have something that I can be excited to work on every night. I’m obsessed with checking the visits each day. So yeah, this is one I can definitely relate to.
The power of positive feelings. For years when someone asked me “how are you?” I would respond with “It’s Good To Be Me.”
Every time I said those words it made me feel good about myself. It’s not that I am a perfect person, but over time I realized that even my mistakes and unpleasant circumstances were a part of what made me the person I am.
I feel good about myself much of the time and when I say those words, “It’s Good To Be Me.”, I feel great. Try it… post a comment here about why it is good to be you, and enjoy the powerful and empowered comments of others.
I’ve found exercise to be one of the best ways to get out of a funk fast. Just a walk around the block is enough to clear the head. I think that movement creates more movement – the hardest part is taking the first step.
I’m always feeling depressed. I’m from a traditional Indian background. My parents are very old fashioned. They dnt want me to talk to any of my friends, they won’t let me go out by myself and it’s always about how I shud change. I’m 22 and even though my faith keeps me going, I feel like running away. It’s been like this for 5 years and I cnt handle it ne more.