[ABC1357]

I lost all motivation since my depression get worse. I don't feel like doing anything. I just want to stay asleep forever. Once I sit down, I have no energy to stand up. I have a lot of things to do, but I'm behind everything. It makes me even more depressed. Is there anything I can do to motivate myself?

Originally Posted by ABC1357

I lost all motivation since my depression get worse. I don't feel like doing anything. I just want to stay asleep forever. Once I sit down, I have no energy to stand up. I have a lot of things to do, but I'm behind everything. It makes me even more depressed. Is there anything I can do to motivate myself?

I don't know about your situation and the extent of what you're going through. I send you my best wishes and want to let you know that you are not alone.

Since I'm not in a position to offer advice, I can just say what helps me. It might not work for everyone.

For me, I find that motivation and confidence build on accomplishments, however small. Each accomplishment can be a baby step towards a bigger goal. Even if I have a lot to do, at the start of the day, I set myself three concrete and bite-size tasks to finish. If I finish at least two, I feel like I can actually do things. I feel more confident about myself. That motivates me.

For example, I try to do least one (or two) small thing daily when I'm at an *absolute* low. I take it day by day. When I get through the day, I consider it a victory! Some small, achievable tasks (for me) are:

• Eat something that isn't store-bought, microwavable junk food. My meal can be as simple as some frozen broccoli that I thaw in the microwave and top with some shredded cheddar. Maybe some salt and pepper if I'm feeling fancy. :P
• Shower. I will drag myself to the shower, inch by inch if necessary. I like using lavender body wash because it soothes me.
• Go outside for a few minutes, whether it's a ten minute walk or just leaving my apartment to fetch the mail.
• Contact someone. It could be as simple as a text to say that I'm thinking of them. Or a call. Or a dinner date. Depression, for me, feeds off isolation. That turns to alienation.

You can start very, very small. For me, doing a small thing is better than looking at a long list and fretting about how much there is to be done (and then doing nothing). Through baby steps, you are making progress towards a bigger set of goals. The more progress you make, the better you will feel about yourself. Of course, a self-care plan is important too,whether you craft that yourself or with the help of a mental health professional. That will provide you with more fuel.

The less I do, the more hopeless and useless I feel. Then I spiral downwards into a vicious cycle, ruminate too much, and beat myself up. That saps me of my energy.

I send you my best wishes. I've just listed a laundry list of things that work for me (even if a little at times). Your case might be very different. So if you'd like to brainstorm about specific things (or just rant), I'm here for you!

I have an odd system that works for me when I implement it, where I play a game for a certain amount of time (or implement a goal, like I can gain one level) and then do something productive. This can be exercise, taking a bath, washing a load of dishes, taking out the trash, etc. Then I allow myself to play the game again for a certain amount of time, or gain a level, then do another productive thing. It helps me to not feel overwhelmed by the chore, knowing that I can have some game time in between doing productive things. It may not work for you but maybe someone else could benefit from this system.

I recently started levelling up a new character in World of Warcraft and allow myself to get one level before doing something productive. It does work for me!

Originally Posted by scaredandconfused

I have an odd system that works for me when I implement it, where I play a game for a certain amount of time (or implement a goal, like I can gain one level) and then do something productive. This can be exercise, taking a bath, washing a load of dishes, taking out the trash, etc. Then I allow myself to play the game again for a certain amount of time, or gain a level, then do another productive thing. It helps me to not feel overwhelmed by the chore, knowing that I can have some game time in between doing productive things. It may not work for you but maybe someone else could benefit from this system.

I recently started levelling up a new character in World of Warcraft and allow myself to get one level before doing something productive. It does work for me!

Agreed! Small rewards between annoying tasks can be motivating and work really well for some people. Gretchen Rubin has a post on abstainers vs. moderators when it comes to treats and temptations (https://gretchenrubin.com/happiness_...person-a-quiz/).

I'm definitely an abstainer -- it's all or nothing for me. If I have access to a tempting reward (e.g. videos, games, doughnuts), I *will* gorge. It's easier for me to stay away when I need to get work done and then indulge "recklessly" when I know I have the time to "waste".

Of course, my life would get boring if I had no "treats" at all, so I try very hard to add some light and laughter to my life by volunteering and staying in touch with people, even when I want to hide under the blankets. Human contact usually makes me feel better because it helps me get out of my head, in spite of the inertia that makes me want to stay at home. Then again, I'm a slightly awkward extrovert. Spending time with others might be harder for introverts.

[Rose76]

I'm sorry you're in this hole. I don't have a good suggestion for you, other than stuff you've already heard. Mainly, I want to say I think I know how you feel. I'm feeling much like you're describing, except I don't believe I'm as far down as you are. But, even at the stage I'm at, it's awful.

I'm becoming afraid. I think you get to a point where you can't seem to help yourself. Then there doesn't seem to be anyone to intervene. It's awful.