10 Ways To Motivate Yourself Out of Depression

Depression can make life hard to handle, but you don’t have to suffer with it forever. While many factors may contribute to depression, one of the most common factors involves low self-esteem and feeling like you’re not making enough progress in your life. If you are experiencing these feelings, here are some tips on motivating yourself out of depression and getting back to having a happy and fulfilling life.

1) Practice Gratitude

Try listing three things you’re grateful for every night before sleep. You don’t have to do it as a formal ritual, but setting a few minutes aside every evening will help you see what good is already in your life—and that it’s okay if not everything is perfect. Gratitude can help ensure that even when things aren’t going well, they still could be worse; it is a way of making sure you appreciate how far you’ve come so that you don’t dwell on how far there is left to go.

2) Talk to Your Friends

Sometimes it’s hard to see ourselves clearly. Sometimes we need someone else’s perspective and wisdom to guide us back from that dark place. And sometimes, we just need someone to be there for us unconditionally. Reach out: Call a friend you haven’t spoken with in a while, or call someone who has known you for years but whose counsel you trust. You might not feel like talking or even want to get out of bed, but forcing yourself to talk about what’s going on can do wonders for your mental health. You’ll also find that people are usually very willing to listen and provide support when they know how much their words can mean to someone else.

3) Exercise

One of our favorite ways to reduce stress is by doing something active. By getting your heart rate up and your blood pumping, you release endorphins, hormones that make you feel happier. And a little exercise can actually have anti-depressive effects (and help with anxiety). Whether running outside or taking an exercise class at your gym, try adding a little more activity into your day—it will be worth it! You can start with simple things like walking around during commercials while watching TV or parking further away from work, so you have to walk a few extra steps. Before you know it, those small changes will add up to significant results.

4) Meditate

With meditation, starting small is key: Set a goal for each week, such as sitting still and breathing deeply three times a day, and slowly expand your practice as you become more comfortable. Just be sure not to fall into a negative mental space while meditating—your brain needs time after you stop each session to recover from any stressful thoughts or emotions that may arise. Try practicing in different environments (in front of a window, near trees or animals), so you can see which surroundings energize you best during your personal time.

5) Sleep Well

Poor sleep patterns can impact your ability to focus and have a negative effect on your mood. Sleep-deprived people often lack energy, experience memory lapses, and have difficulty completing tasks that require attention. If you’re struggling with motivation, try getting an earlier start or going to bed a little earlier each night until you feel more rested and focused. Paying attention to how much sleep you’re getting can also help you catch up if you’re feeling run down. Be aware that sleeping for too long can cause feelings of lethargy as well as mild hallucinations.

6) Stay Focused on the Positive Side of Things

Often, when you’re feeling down, it’s easy to feel sorry for yourself. But staying focused on your positive side will help you stay motivated. So each day, write in a journal and make a list of things that have made you happy that day; those are things that are going right with your life. Even if they seem small—like a great conversation with someone or a cute moment with your pet—write them down. Seeing what’s working in your life can remind you that there is still something good about today and will help get you back into good habits. Plus, it’s an easy way to distract yourself from negative thoughts!

7) Use the Law of Attraction

The Law of Attraction will guide you towards whatever you focus your attention on most. For example, if you are focused on not having enough money, that is what you’ll see in your life. If your focus is on wanting more money, then more opportunities will appear to earn it. Similarly, if you are focused on feeling depressed or anxious all day long, then that is precisely how you will feel. On the other hand, if your focus is on being joyful and happy no matter what’s happening around you and within you, then that’s exactly how you will feel; no more unhappy feelings!

8) Have Fun

Depression makes us feel stuck in a rut—but it doesn’t have to be that way. A solution is as simple as making time for pleasure, even if you don’t really feel like doing anything. Create a fun task list with your favorite activities and challenge yourself to cross them all off. If you find it hard to get motivated, set a timer for 10 minutes and treat yourself to something fun; chances are, once those 10 minutes are up, you’ll still want more fun! You don’t have to wait until you feel like having fun.

9) Stay Organized and Don’t Overdo It

It’s easy to get depressed when you’re overwhelmed, and things aren’t going as planned. Organize your workload, set aside time for relaxation and rest, and know when it’s okay (and necessary) not to accomplish everything on your schedule. Don’t go overboard with anything —it’s better to do a few things well than a lot of them poorly. This will help keep your stress levels down, which can significantly affect how you feel about life overall.

10) Put Yourself Out There

Nothing motivates like recognition. In other words, if you feel unappreciated at work or in your personal life, focus on doing more meaningful things that will help you improve—and then do your best to share that progress with others. When we take pride in our accomplishments and put ourselves out there, it’s incredibly fulfilling and motivating. However, if you’re always sitting back and waiting for people to notice your hard work before taking a step forward, motivation can be difficult to come by.

Conclusion

In a nutshell, despite having depression, you can still find motivation. You will have bad days, but that doesn’t mean you can’t be motivated on those days. Just remember that it is possible to get better if you want it, and with hard work and determination, it is possible to beat your depression!