Rediscovering Motivation When Depression Drains Your Energy

Depression is more than just feeling sad or going through a rough patch. While it can be both of those things, it is also be a serious mental health condition that can significantly affects your mood, energy, and daily functioning. One of the most debilitating symptoms of Depression is the profound fatigue and loss of motivation it can bring. If you live with Depression, you may be familiar with the loss of motivation to function, or energy to do the things you used to enjoy. Although loss of motivation and energy is a common debilitating symptom of Depression, thankfully there are strategies that can help when you feel drained and exhausted.

Understanding the Link Between Depression and Lack of Energy

First, let’s explore the connection between Depression and decreased motivation and energy. Depression is ultimately a disorder in our brain chemistry and neurology - it works by altering neurotransmitters like serotonin and dopamine. These particular neurotransmitters happen to play a key role in regulating our mood, energy, and motivation. Meaning, when our brain chemistry changes, it sets off a natural pathway in our brain and bodies, leading to significant behavioral and emotional changes, like feelings of emptiness, fatigue, and a decreased interest or joy in life’s activities. So if we’re fighting against brain chemistry and biology, what can we do? Thankfully we are not out of options.

Step 1: Set Manageable Goals

When energy is low, even the idea of starting tasks or achieving goals can feel overwhelming. To combat this, start by setting small, achievable goals, break down tasks into manageable steps. For instance, if your goal is to get more organized, start with organizing just one drawer instead of tackling an entire room. Completing these smaller tasks can provide a sense of accomplishment and a motivational boost, and that feeling of accomplishment might be just enough to get you started on your next small goal.

Step 2: Establish a Routine

Depression thrives on disrupting routines, leading to a chaotic or unstructured day, fostering the perfect environment for motivation to dwindle even further. Creating a simple, structured daily schedule can help counteract this. Incorporate time for basic self-care (showering, eating), periods of work or household chores, and relaxation or leisure activities. Routines don’t need to be rigid, but having a predictable pattern each day helps conserve mental energy and reduces the number of decisions you have to make throughout the day. By setting up your day to minimize the energy needed in decision making, you are setting yourself up to use that energy elsewhere as you’d like.

Step 3: Focus on Self Compassion

Often, those of us with Depression beat ourselves up for not having enough motivation or energy. We tend to find it a personal character flaw if we struggle with motivation for even the simplest tasks. While relatable, that kind of self criticism only nurtures and strengthens depressive feelings. The next time you feel that self criticism creep in, try self compassion instead. At its core, self compassion looks like treating yourself with the same kindness, concern, and support you’d offer a good friend. If you would never criticize a friend for being too ‘lazy, weak minded’ when they are Depressed, know that you don’t have to talk to yourself that way either. When you notice negative self-talk, try to replace it with more compassionate and realistic thoughts. Remember, dealing with Depression is hard work, and recognizing your effort is crucial.

Step 4: Engage in Physical Activity

Exercise is a powerful tool against Depression. It boosts endorphins, improves mood, and increases energy levels. Unfortunately, when you’re low on energy, starting an exercise routine can seem nearly impossible. It’d be like asking yourself to start running when you’re already carrying a million bags. Rather than expecting too much of yourself, begin with low energy activities like walking or gentle stretching. Even a 10-minute walk around the block counts when it comes to Depression. When low energy keeps you stagnant, remember exercise doesn’t have to be intense - the key is consistency rather than intensity.

Step 5: Prioritize Sleep

Sleep and mood are closely connected. How much restful sleep we get the night before can set us up for the following day. Depression in particular can make it harder to sleep well, which then can make depression symptoms worse, including lack of motivation. Aim for a healthy sleep routine: go to bed and wake up at the same time every day, avoid screens before bedtime, and create a restful environment in your bedroom. If you are having a particularly hard time with restful sleep, even with good sleep hygiene, consider speaking with your healthcare provider about any medical or physical factors that may be influencing your sleep.

Step 6: Practice Mindfulness and Meditation

Mindfulness and meditation can improve your mental state, enhance focus, and reduce feelings of depression. These practices help center your thoughts and reduce the overwhelming flood of feelings that can cause fatigue. An easy place to start would be with guided meditations or mindfulness apps designed for beginners. Same as with exercise, you don’t have to do a lot of it for meditation to be effective - just a few minutes a day can make a significant difference in your overall energy levels and mood.

Step 7: Seek Professional Help

If your Depression and lack of motivation are severely impacting your life, it might be time to seek professional help. Therapists can provide support to help manage Depression more effectively. Sometimes we can’t carry everything on our own, and professional support is what we need - there is no shame or stigma in working with a professional to take care of yourself.

Step 8: Nurture Your Social Connections

Depression is really good at isolating us - perhaps we feel that we have no energy to engage with other people, or we may have no desire to invest in our connections when we are depressed. Unfortunately, that isolation can further exacerbate that Depression. Even if it may seem very hard (or even impossible) to do, remind yourself that connecting with others can provide emotional support and improve your mood. When you’re depressed, that emotional support can go a long way. It can be as simple as texting a friend, joining an online support group, or having coffee with a loved one. Social interactions can help provide connection, reduce feelings of isolation, and boost your mood and motivation.

So What Now?

Finding motivation while dealing with Depression is challenging, so don’t beat yourself up if you find yourself without energy and motivation. But with the right strategies and support, it is possible to get back your motivation and energy. Remember, the goal is not to push yourself to the point of exhaustion or impossible expectations, but to find small, manageable ways to bring structure and success back into your life. Each small step is a progression towards healing - and over time, these increments can lead to significant improvements in your motivation and overall mental health. Every small step counts.

It's important to celebrate every victory, no matter how small, and to remember that progress is not linear. There will be good days and bad days, but with persistence and the right support, the good can become more frequent and the bad less daunting. If you or someone you know is struggling, don't hesitate to reach out for a free consultation here. Your journey to recovery is unique, and it's okay to ask for support along the way.