9 ways to find motivation while depressed

Depression is a common mental disorder. It is estimated that 15.7 millinon adults in the United States, or about 6.7 percent, experienced at least one major depressive episode. Symptoms of depression can range from mild to severe. They can be chronic, or they can occur as one-time episodes caused by traumatic life events such as a death or illness in the family, the ending of a marriage,or financial difficulty.

Symptoms of depression include:

reduced interest in activities that are normally pleasurable

insomnia or increased need for sleep

lack of appetite or an increased need to eat, leading to either weight loss or gain

restlessness, irritability, or lack of energy and fatigue

trouble concentrating and attending to usual tasks

poor self-image

suicidal thoughts

Tips to get and stay motivated

If the thought of doing anything seems overwhelming, start small. Set small, manageable goals. As you meet these goals, you can start adding more on top of them until you ultimately achieve all of your goals. Also if you need to get some help to start those small little goals-ask for some support....ok breathe in and out and lets take a look at some simple things you can do to get back on track

Get out of bed and out of pajamas

The simple act of getting up is a good first victory of the day. Leave a few sticky notes with positive affirmations where you can see them, such as: Yes, you can do it, Every long journey starts with one step, or Never give up! Your brain digests whatever thoughts you create, so feed it positive ones.

Go for a walk

Exercise helps your body release endorphins, the feel-good hormones.Exercising for at least 35 minutes a day, five days a week, can improve symptoms of mild to moderate depression. It may also help treat more severe forms of depression. In another study, four weeks of aerobic training were found to improve symptoms of depression.

Get your hands dirty in order to get a mood lift

According to a study with mice, a certain type of bacteria found in dirt (Mycobacterium vaccae) may enhance the production of serotonin. Serotonin, in turn, helps decrease the symptoms of depression. Bacteria found in fermented foods such as yogurt, can also enhance moods by reducing anxiety and potentially improving symptoms of depression.

Dont overschedule

If you can only accomplish one or two tasks, thats fine. Congratulate yourself for every task or goal you complete, no matter how small. That will help improve your confidence and sense of motivation.

Avoid negativity

Whether its reading the news or surfing the internet, talking to people who leave you feeling drained and negative, or revisiting sad topics, they can all have an impact on your mood and motivation. Instead, focus on feelings of gratitude. Read uplifting content and surround yourself with positive people.

Stick to a routine

Write down your routine, stick it on the wall or somewhere you will see it, and use check marks when you have completed tasks. The sense of having accomplished daily tasks will promote a sense of well-being and inspire you to aim higher each day.You could also keep a journal as part of your routine. Journals are a good place to dispose of negative thoughts and make room for the positive.

Socialize

Choose positive relationships and encouraging people to socialize with and when you feel up for it, give volunteering a chance. Helping someone in need will improve your mood and increase your motivation to get out of bed the next day.

Create a support network

Have a support network on standby for when your motivation runs out and you feel overwhelmed. Choose people you feel comfortable talking to and who can help provide encouragement.

Get enough sleep

Depression can be physically draining. Sleeping too much or too little affects your mood. Aim for eight hours a day.

Have fun with finding simple things to do while you are depressed and trying to feel better. Remember don't judge yourself if you don't accomplish nothing-thing is come close- YOU TRIED

That is the first step-now do the 2nd-3rd.......