Can I get motivated and still be depressed???

Telling a depressed person to get motivated is like telling a rock to dance. Youll get the same result.

Its not because depressed people dont want to get motivated. Its because getting motivated is an overwhelming task when youre depressed. Is motivation impossible? Definitely not.You just have to find a process that works for you.There is a saying: The journey of a thousand miles begins with a single step. But many depressed people cant get out of bed, much less take a thousand-mile journey. For many sufferers, medication is the first step.There are those who scoff at the idea of medication as an answer. But for those in a major clinical depression. life is a dark place full of pain hopelessness and insecurity.

Good friends listen, sure, but dont forego a therapist for a friend. Well-meaning friends may tell you to just get over it or to pull yourself up by your bootstraps. This results in a vicious cycle. You may feel worthless and stupid because youre finding it hard to brush your teeth, much less pull yourself up by your bootstraps. This leads to a deepening depression, which leads to more helpful remarks, which leads to even more depression.Unfortunately, the thick, ugly scars of depression arent outwardly visible, and when your wounds arent visible, sympathy from your friends is hard to come by.

Theres a method used in Alcoholics Anonymous that works for some, and thats acting as if something were already true. For example, every morning when you wake up, pop up with as much vigor as you can muster. Dont give yourself time to dwell. Get dressed immediately. It can be for the gym or dog-walking or some other form of exercise. Or, get dressed to go to the mall, the bookstore, or the theater.

Just get dressed. Do your hair. Groom yourself attractively, and do it quickly. Dont give yourself time to talk yourself out of it. In other words, act as if you feel great already and you know for a fact that youre leaving the house and will have a good time. At the very least, getting dressed and looking decent can go a long way toward giving you a mental boost. It may even give you enough motivation actually to go to the gym and exercise, which is great for alleviating depression.

If youre not at the gym phase yet, however, walk the dog, or go into the yard and pull weeds for 20 minutes a day (assuming its spring or summer). This gives you the added benefit of sunshine. According to research, 20 minutes of sun a day will lift your mood. If its winter and you live in a cold climate, invest in a light box, which simulates full-spectrum sunlight.

Even if you cant find the motivation to do anything, dont berate yourself for it. Youre up and ready for the day, arent you? Do only what you can do, and let go of major expectations. If you brushed your teeth, thats positive. Dont be hard on yourself, or getting motivated to do anything becomes another chore to be avoided.

If youre not at the gym phase yet, however, walk the dog, or go into the yard and pull weeds for 20 minutes a day (assuming its spring or summer). This gives you the added benefit of sunshine. According to research, 20 minutes of sun a day will lift your mood. If its winter and you live in a cold climate, invest in a light box, which simulates full-spectrum sunlight.

Even if you cant find the motivation to do anything, dont berate yourself for it. Youre up and ready for the day, arent you? Do only what you can do, and let go of major expectations. If you brushed your teeth, thats positive. Dont be hard on yourself, or getting motivated to do anything becomes another chore to be avoided.

Socialization is important. Make a standing appointment to have a friend or family member pick you up to go out. This way youre held accountable to someone else. If there are no friends or family members available, dont use that as an excuse. Going to the bookstore and people-watching in the coffeeshop is preferable to sitting home alone. Who knows? You may make a new friend. That is certainly motivating.

Give yourself credit for progress made, even if it seems tiny. Set small goals. Do what you can handle and nothing more. Are there seven loads of laundry to fold? Tell yourself youll fold laundry for five minutes, then do it. Youll be surprised by how accomplishing one thing you said you were going to do can boost your spirits and motivate you.

By the same token, dont set yourself up to fail by telling yourself youre going to do something you know you cant do. Because, when you do fail, your motivation to move forward stops. Try doing only one thing at a time, a little bit at a time. Five minutes here, 10 minutes there — each success makes it easier to stay motivated for the next step in your journey to feeling good about yourself.

Many people struggle with depression; youre not alone. Take that first step. Find what works for you, and the motivation to continue forward will come. Its not easy, but its not impossible.