How to Fire Up Your Motivation and Overcome Depression

Photo by Kristina Tripkovic on Unsplash

It’s hard not to notice the negative impact the pandemic has on people’s mental health. More people started reporting the signs of depression due to forced self-isolation and limitations imposed by governments worldwide.

According to WebMD, the lack of motivation is one of the most common symptoms of depression. You feel helpless, deprived of energy, sad, and empty. Luckily, there are a few ways to get out of this vicious circle, and today, we’ll explore the most effective of them.

Disclaimer: these are research-based recommendations, but they cannot be a substitute for medical treatment. If you’re experiencing the signs of depression, please, consult with a specialist.

1. Make Physical Exercise a Part of Your Daily Routine

It may sound like a broken record, but exercise is a proven method to alleviate depression. It is also a great motivation booster.

According to Harvard Medical School, exercise releases endorphin – the hormone that makes you feel happier. Besides, regular exercise facilitates the growth of new nerve cells and improves the connections between them, preventing dementia and Alzheimer’s disease.

What kind of exercise should you do?

It’s the best part – it doesn’t matter. Choose the type of physical activity that you like. For some, it can be yoga, while others will enjoy swimming more. You might need some exploring to do, but as long as you stay physically active, your motivation will climb through the roof.

2. Start Learning a Foreign Language

You might be thinking right now – won’t the process of learning new language stress you out?
While it might seem that mastering a foreign language is a daunting task, it enriches your life with more opportunities. Like Frank Smith, a famous linguist, said in one of his English quotes: “One language sets you in a corridor for life. Two languages open every door along the way.”

What impact does learning a foreign language have on motivation and depression?

The most obvious factor – learning a new language is a distraction mechanism to help shift focus away from negative thoughts. And since this activity implies consistency, it will motivate you to keep going.

Apart from that, learning a foreign language has proven to make people more open-minded. According to EL Gazette, most people who know two or more languages value open-mindedness as the most beneficial trait obtained through language learning.

Although open-mindedness is not the cure for depression, it can help you discover more motivational factors. It also makes your mind more flexible and helps you see things not as black and white but in color.

3. Meditate

You might have noticed that the talk about meditation has been circling around for the past few years. Some therapists recognize its benefits for mental health and even use it as an additional way to treat depression.

For instance, Matthew Thorpe, a clinical psychologist, singles out the following advantages of meditation:

• reduced stress and anxiety
• better emotional health and self-awareness
• improved attention span
• reduced age-related memory loss
• improved sleep

All the factors mentioned above can exacerbate depression and make it hard to manage. Meditation is an easy way to maintain your emotional health while also providing an opportunity to calm your mind.

Besides, meditation is accessible everywhere. It’s not just about sitting in a lotus pose and humming for half an hour. You can take a meditative walk and focus on mindfulness, recognizing your feelings and emotions at the moment.

4. Create a Small Garden

Get your hands dirty – it’s an effective method to alleviate depression. At least, that’s what a study posted in the Royal College of Physicians journal says about the connection between gardening and depression.

Evidently, when a person with a diagnosed depression spends more time in green and preferably biodiverse habitats, they experience less stress and anxiety. In Japan, spending time in green spaces has also been linked to higher longevity.

Now, not everybody has access to recreational areas. In this case, you can create one right in your apartment or house by doing some gardening. This way, you will have an extra activity in your daily schedule that will keep you away from negative thoughts.

Gardening is also a physical activity known to raise your productivity. It’s a perfect distraction for your mind, helps you stay healthy physically, and promotes a healthy lifestyle.

Wrapping Up

Depression is a difficult to cope with, and, in some cases, it requires years of therapy and treatment. But it’s definitely not unmanageable.

One of the ways to alleviate the symptoms of depression is to keep yourself motivated, and there are a few scientifically proven ways to do that:

• do exercises regularly
• try learning a foreign language
• meditate
• create a small garden

Of course, there’s a chance you might find these activities not as effective as research claims. The key point here is to keep exploring. Try to focus on the things you love – they will become the ultimate motivation booster to help you overcome depression.