How can I get better and stronger when I honestly feel overwhelmed and unmotivated to do anything?
Last Updated: 08/24/2020 at 6:47pm
Jamie Rautenberg, LCSW
Clinical Social Work/Therapist
I'm passionate about helping clients understand emotional experiences & mental chatter do not define who they are. I'm here to guide them through the fog back to themselves.
Top Rated Answers
Don't push yourself. (But I must! I need to force myself to do something, there's so much work, and I have so many "shoulds", the time is running out, but I just can't, and... aagh!) Shhh, it's okay. It's okay to be overwhelmed, really. So just let it be, for a while. I know it's hard, embrace it. Write your feelings down or cry, if you'd like to. Now splash your face with water and make yourself a tea/coffee/cocoa/smoothie. Sit down at the table. Drink your beverage. Grab a piece of paper and a pen. Drink. List all of tasks you want to accomplish. Breathe deeply. Drink. Choose one task from the list. Drink. Grab another piece of paper. At this point, make yourself another tea, etc. At the top of second paper write your chosen task. Drink. Break this task into MICROSCOPIC chunks, e.g. instead of "write 20 pages of an history essay", try "prepare books + open text editor on your computer + write 5 words + write 1st sentence + write 2nd sentence + write a paragraph +...+ print this draft+ read sections of your writing + mark mistakes + correct them + retype your essay + final check". Another example: instead of "going outside", try "get up from a bed + take off pyjamas + dress up + wash face + comb hair + put shoes + pack a backpack + walk out". Don't feel discouraged that this chunks look small, insignificant and goofy - that's exactly the point! They look tiny, but your goal is to simply start. Smaller is better and more powerful. Don't worry about the outcome, try to focus on the process. You should now have a second list, filled with baby steps, leading toward finishing your first task. Congrats! (After a break: take first chunk, complete it, cross it out from the list and reward yourself. Take a second one, complete it, cross it out and reward. And repeat your actions. Repeat. Repeat. Repeat and conquer your world.) But for now, you deserve a reward! Treat yourself, because it wasn't easy. You are already a stronger person, because you asked for help. You don't need anything else. Take a good care!
Based from my experience, what I did was trust in God. I know there are a lot of people who lost their faith but once you try and reconnect with God, you'll feel so much better. Trust in the Lord and he will defintely give you the strength you need. :)
Get to the place you feel most comfortable with, and build up your strength. Don't feel that you have to do anything right at the exact moment you are overwhelmed and unmotivated. Spend some time with recreation until you feel you can be productive and motivated. Consult professional help if necessary.
The things you're feeling right now will pass, I don't know how long, but eventually it will pass, and you need to try to do anything to make it better, so that you can be stronger. I don't think you need to be a better person, you are a good person already, you just need to be exactly where you want to be and to get there you need to fight. The battle is not going to be easy and its going to take time, but you`ll get there, and its worth it
Start simple and easy. Start with things that don't tale a lot of motivation. For example, if you want to get fit, instead of starting with some difficult exorcise routine, start with your diet, every week or so cut something off that doesn't need to be there. Go at your own pase and after awhile hopefully it will get easier.
Draw strength from past attempts at hard challenges in which you succeed and think about that victory and that elation that it caused.
relax, meditate, walk around, see 9gag, browse the internet or do anything with cell phone, talk to someone in 7cupsoftea, drink coffee
Make a list of the things. Start with the littlest thing. Move your way up bigger and bigger, and wherever you stop, remember that having gotten that far is in itself an accomplishment and something to celebrate, but also keeping in mind that the bigger you go, the wider you stretch your comfort zone.
First realize that it's complete ok to be unmotivated and overwhelmed! I feel that way everyday. My mother taught me that we need three types of people in our life to help us out of those situations. She taught me that these people are the tree that I can use to climb out of my deep dark holes of despair. Your roots are people who will never leave you and support you. The trunk are people who give you motivation and tell you to "straighten up" (keep you accountable). Branches are people who come and go- developing relationships that may break off. These people bring variety, fun, and sometimes sadness when they leave. But- even then your trunk and roots remain to encourage you to form new branches. See who in your life fit those categories- and then start climbing!
Have self confidence,think on the good things and all the great things what has happend not the bad
Take small steps. Start with something that makes you happy or something you would do while bored and waiting somewhere to kill the time. Draw a picture of a cat. Take a short walk. Make a paper boat. Clean something that irritates you. Organize your sock drawer. Whatever. Take these small steps and slowly make them bigger. Go shopping for food, make yourself your favourite dish, clean your room, read an interesting book, do something nice for someone who will appreciate it. Gradually, doing something might not feel like such a terrible thing anymore. It works for me when I am depressed, I hope it will work for you too. :) Good luck!
Feeling overwhelmed and unmotivated is a hard feeling to deal with. When I am feeling overwhelmed and unmotivated I find myself sleeping a lot which sometimes helps, but usually makes me feel even more overwhelmed and unmotivated. I suggest putting some time in your day each day to do something you love. Whether it be, watch a movie, go to the gym, read a book, etc. Whatever is overwhelming you that day, but it aside and do something for YOU. Maybe that will also help with your motivation.
you will get better when your stress free ,happy relax so think of a way to make you calm down and engage in something you like or if you like nothing then try it you may start loving it
If you were going to take your car on a cross-country trip, you'd prepare by taking care of it: fill the tires, change the oil, top off the gas tank, clean out the interior, and check the fluid levels. Same with effecting change in your life. If you're finding yourself so paralyzed with fear and apathy that you can't move forward, you probably need to do a little maintenance on your "car". Self-love is the fuel for change, and it must be cultivated over time. Instead of starting out by focusing on the problems you want to fix, try reflecting on your current assets. What qualities do you have that can help you on this journey? Maybe your paint is chipped, but you've got a brand new AC. Maybe you struggle with procrastination, but you're an honest person. Take your vehicle through the car wash - try some self-care activities. A combination of soothing, engaging, and habitual efforts (ex. a hot bath, treating yourself to a new restaurant, and working towards better sleep hygiene) works well. It's going to feel awkward and undeserved at first, but it's absolutely necessary. If you like and value yourself, you'll find that the motivation for positive change comes naturally. Good luck on your roadtrip!
set treats for every little goal, no matter how insignificant it is for you, every little goal you accomplish is a huge achievement within itself :) for example, if you want to study, keep something you really like for after every few pages, it’ll keep you motivated. also, think of how much fun you’re gonna have after you’re done with your goals. every little goal matters and are an integral part of your success, which i’m sure you’ll get to taste soon :) i hope you become very successful and be happy in the future ! all the best !
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