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What are you supposed to do when simply getting off of the couch seems like a struggle, and you don’t even know when the last time you had a shower? This may be a combination of laziness and depression, and these tips are applicable to helping both struggles. What are you supposed to do when you would rather ignore all of the problems glaring at you than face them? There is no easy answer for this, but employ some of these tips to help you get on the right path to overcoming what is ailing you.

  1. Ask For Help

Even when we are feeling at our best, it is difficult to hold ourselves accountable, and that only dwindles down to almost nothing when energy and motivation are lacking. Turn to someone that you trust and ask them for their help. This can be a partner or a friend and all they need to do is be able to tell you yes they will hold you accountable by doing things like joining you to go out.

  1. Don’t Make Outrageous Goals

When depression hits, functionality stoops down to about 20% rather than somewhere in the normal range of 70 to 90%. Because of this, you cannot have the same expectations for yourself that you do when you were not feeling depressed. Set goals that are small and specific—put dishes away, start laundry, etc. Start with a single small task and if you are feeling okay after that, raise the bar with another (possibly larger) task. If you feel overwhelmed completing the task, it was likely too ambitious of a goal.

  1. Don’t Forget to Eat

If you are in a rut of not leaving the couch or bed, you still need to nourish your body. Because you are doing this anyway, you should be nurturing your body with foods that are rich in vitamins or minerals. When you put junk into your body, it will not reward you with the energy that you desire, it will weigh you down. Herbal teas are a good choice of drinks, while snacks can include vegetables and fruits, meats, and cultured milk products.

  1. Think About How You Will Feel After Completing a Task

Those who are depressed usually also have low self-efficacy, meaning that they have little confidence in their own ability to perform tasks, even the most mundane. Because of this, it can feel overwhelming thinking about doing the task, but the trick is to think about how you will feel after. Think about the refreshed you will be after a shower, the satisfaction of eating after preparing a meal, and even how awake you will feel after taking a short walk.

Related article: 10 EASY STEPS TO STOP BEING NERVOUS

  1. Exercise

This does not necessarily mean that you need to do something to break a sweat but physical activity is the simplest way to get out of a lazy or depressive mood. The only thing that you have to do is get up and start moving—not even leaving your home. You can do jumping jacks, lunges, or even crunches all in your own home. If you are aware that you are being lazy, which sends you into a down-spin, try to just get up and start walking or running outside.

  1. Be Mindful of Your Inner Dialogue

The way that we talk to ourselves has a significant impact on how we feel and how we act. You should be challenging your negative thoughts with positive affirmations. Rather than thinking that “today will be long” or “today will be hard”, tell yourself that “there is so much to be grateful for” or “today will be go smooth”. Transforming negative thoughts into positive thoughts will shift your mood from lazy or defeated to happy and optimistic.

  1. Get Organized

The things around you will influence how you feel. A messy house may lend to a feeling of being overwhelmed—this is because clutter translates to chaos. When surroundings are organized and cleaned, it will give a natural feeling of motivation. When dealing with depression, it isn’t always easy to get started, but looking at it as one small task as a time rather than a huge undertaking will allow for things to be done in increments, as you pace yourself.

  1. Choose Relaxation Techniques Wisely

Some people are able to relax successfully by cruising around the internet or having a binge on a television series. The reality of this is that these activities will actually mentally exhaust you rather than allow you to recharge. Things like meditation, light reading, painting, and things of that nature are all great alternatives.

  1. Choose Your Inner Circle Wisely

Surround yourself with people that you know will respect how you feel, but will encourage you to venture out of your comfort zone and get out of a rut. If you are surrounded by people who are enabling negative behavior, it will not help the depression to go away, and may only exacerbate it.

  1. Acknowledge Your Strength for Taking Small Steps

Those who have been battling depression know what to expect from it, and setting goals or taking a step out of the comfort zone can be exhausting just thinking about it. When the time comes that you are able to complete small tasks, even if mundane, you should be congratulating yourself. It is likely that you experienced great amounts of anxiety, so do the task at hand and acknowledge that you are moving forward out of depression and hopefully back in to your normal routine and life.

Conclusion

Depression can squash all motivation, focus, and interest in things that you have once loved. You have the power to put yourself on the path to getting back into the groove that you were used to. These tips can help to jumpstart the now dimmed light in your eye that is your life. It will not happen overnight, but when you make the conscious effort to turn your attitude and live around, the only thing in your way becomes your own self.

5 COMMENTS

  1. Everything you have said makes complete sense, however I’ve battled with depression, anxiety, panic attack’s and now agoraphobia got years, it’s sooo BAD, it’s a chore just to brush my teeth, take a shower, I literally go from my bed to my couch, I usually do wash my dishes almost daily, but I only leave my house once every two months or so, I get no exercise, my legs are completely atrophied bc I couldn’t walk for over a year, so I guess the bottom line if what I am saying is, although COGNITIVELY I know these things you are saying I SHOULD be doing, but, it seems to be too much of a struggle to even BEGIN!! I have NO friends here (well one I barely see or talk to) my family is six hours away! And we are down to one vehicle that my husband uses for work, what do I do?? I cannot keep living or just existing this way much longer!! Thank you for posting this and for ANY HELP

  2. Let me add I am completely withdrawn from people, I really don’t like answering my phone when it does ring, it’s like even talking is too tiring, I do not do anything I used to enjoy anymore, it’s just too tiring, I am so indecisive it’s not even funny, not sure what I like or dislike anymore. This is where I am, I am not suicidal, I just don’t feel like I am alive

    • Inconsolable,

      I can identify with everything you say. Please keep hanging on and holding out for a better tomorrow. Remind yourself often that there is always a chance that things will get better. There are many people in this world, and there are definitely some good people nearby you that will want to know you and be your friend. Try not to hide yourself from them. Start with a small step toward this incredbily huge goal for a happy life. Go to a store and ask a stranger for the time, with a smile. The next time you go out, ask another stanger something about the weather. The next time, introduce yourself to a friendly looking stranger and ask if they are also a local and live near town.

      Basically, my advice is to just get outside and get talking to anyone and everyone, about anything and everything.

      I know very well that it is hard and uncomfortable to take the risk of being friendly and outgoing, or to initiate regardless of the advice you receive. Unfortunately, your happiness oftentimes requires taking these risks.

      With love,
      Jim

  3. Just pray….with all your heart. You are not forgotten friend. It’s as simple as saying God please help. Cry, get it out and then reach out to get yourself checked for hormonal issues. I am not being flippant friend. I will pray for you because I do understand. It’s terrible to feel this way.

  4. Easier said than done, also it’s not that depressed people are lazy it’s because having a mental illness can be very draining, taking a toll on the body and mind so constant rest isn’t completely unhealthy.

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