How can I get my motivation back?

I feel like my depression and anxiety takes over my mind to the point where it’s hard to focus on anything. Any task, no matter how big or small seems like too much. I don’t have the motivation to do anything.
Asked by Brynn

Hi Brynn! 

I am so glad that you are reaching out for some help with this. Anxiety and depression can be difficult to deal with on your own. Thankfully, there are some techniques and coping skills you can utilize to help combat these feelings.

Did something happen to trigger this? What thoughts are you having surrounding the feelings of depression and anxiety?

As humans, our thoughts, feelings and behaviors are all connected. Often times, thoughts that we don't even realize we are having can lead to these feelings. One way to identify your thoughts is to take two-three minutes to write down all of your thoughts as they come without fear of being wrong or judged. It doesn't matter what they are, just write them down. When you are done with that, read through them and identify which thoughts are intrusive. An intrusive thought is one that is present but not helpful or purposeful. Challenge that thought. Why is it there? What purpose is it serving you? Where did it come from? Reframe it to make it more helpful to you. For example; if someone is thinking "Wow I am never going to get all of these chores done!" a great way to reframe it might be by thinking; I can do this one step at a time. Looking at the big picture is overwhelming but taking small baby steps can help you gain some motivation and can help things to be less overwhelming. 

It is important to focus on the here and now. Be in the moment. Ask yourself, what can I do in this moment right now to make the next five minutes better? Then do that. You can make it less than that if needed, or more than that. Focus on small things, including small amounts of time. If your dishes need to be done, can you do one dish right now? Even if it is hard and you have to force yourself, just do one, and then come back to the dishes a little bit later and do two dishes. Then look at the progress you made. No, the dishes still probably aren't completely done but you made progress. 

I hope some of this was helpful to you! I wish you the best!