If … For many teens, stress and anxiety can go hand-in-hand with depression. If you beat yourself up for being so "unproductive" and "lazy," you're going to keep yourself feeling like crap and thus, paralyzed. Megan Bruneau, M.A., is a psychotherapist and wellness writer based in New York City. As such, they tend to feel overwhelmed and avoid such tasks. (That's not my style.) Set small and specific goals instead: Unload the dishwasher. An individual's motivation may be inspired by outside forces (extrinsic motivation) or by themselves (intrinsic motivation). Comedy is no longer funny, sports are no longer fun, spending time with friends is no longer engaging. This is especially true with teens who are struggling with depression. If you notice someone doing a great job, let them know. Heck, unload three glasses. She became severely depressed and started missing work. In this way, adaptive anger is controlled and directed. As a child therapist, I am often told, “He’s not motivated. Steven Hayes, a psychologist whose work I admire, said, "If you keep doing what you've always done, you're going to get what you've always gotten.". They need help to get better, but first they have to want that help. Tip 3: Get moving. 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. After all, depression kills motivation, energy, interest, and focus. These needs, wants or desires may be acquired through influence of culture, society, lifestyle, or may be generally innate. It starts with self love and acceptance. Read to find out how to stop being depressed. Here are a few strategies for motivating yourself to get started when you're depressed: When you're depressed, you're not functioning at your usual 70 to 90%. Imagine a situation in which you have gained weight due to unhealthy eating habits and lack of exercise. Self Awareness Is Underrated: Why the Conscious Mind Leads to Happiness, How a Gratitude Journal Can Drastically Change Your Life, Knowing My Values Has Filled up the Long-Existed Missing Gap in My Life, How to Get Motivated When Depressed and Frustrated, How to Use Observational Learning to Learn Effectively. If you identify lifestyle changes that might make a depressed person feel better, a common response is "Easier said than done." The idea of stepping out of this comfort zone can be quite anxiety-provoking. Psychotherapist By Megan Bruneau, M.A. When you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! When those feelings take over, you need help. Also, decide on a reward for yourself that you'll get when you complete your to-do list, like a meal at your favorite restaurant or spending time with friends. Pay for your support group, counseling appointment, or massage beforehand so you'll be more motivated to attend. “I didn’t want to get out of bed, I didn’t want to go out of my house,” she says. Megan Bruneau, M.A., is a psychotherapist and wellness writer based in New York City. Having a support system in place at your work will help everyone stay motivated. With little motivation or energy, it's that much harder. You know what to expect, for the most part. Lower expectations for yourself within the task, and envision how you (might) feel after the task rather than during. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. Ask a friend to hold you to your commitment. Without sufficient. All Rights Reserved. Instead, we're going to break down the science behind how to get motivated in the first place and how to stay motivated … Try instead to use the same encouraging words you might use for a friend or loved one.