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Published on September 12, 2018

How to Get Motivated When Depressed and Frustrated

How to Get Motivated When Depressed and Frustrated

Feeling down?

You’re not alone.

According to the National Institute of Mental Health, over 16 million adults over age 18 had a major depressive episode in the United States in 2016 alone.[1]

And that doesn’t include the more common forms of depression and frustration that consume most of us on an all-too-regular basis.

In this article, we’re going to look into the reasons why you may feel depressed and frustrated and how to get motivated when depressed.

First, are you really depressed?

The signs and symptoms of depression on legion.

Depression can create feelings of apathy, discontent, hopeless, sadness and guilt.

Depressive episodes can affect your sleep cycles, leading to restlessness, insomnia or excessive sleepiness.

Behaviorally, in a depressive state, individuals experience more frustration and agitation.

Depression can influence your appetite (in either direction), your cognitive functioning (lack of focus), and your level of energy (fatigue).

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Okay, so let’s say you’re saying, “Check, check, and check.”

What’s next? Let’s explore some of the potential reasons why we get depressed.

7 common reasons for depression and frustration

Scan this list with an open mind and see which ones resonate with you. Often there are multiple factors that trigger our emotional states.

  • Repressed rage: When we are de-pressed, we are pushing down other emotions and feelings. The most common emotion that we push out of our awareness is anger and rage.
  • Unacknowledged envy: For many of us, envy silently eats away at our motivation each day. When we’re not conscious of our envy, it can quickly lead to depression.
  • Unmet basic needs: Abraham Maslow found that we all have basic human needs for safety, belonging, and self-esteem. When we don’t meet these needs sufficiently, we become neurotic. Depression and anxiety are common forms of neurosis.[2]
  • Life circumstances: If you’re going through a divorce or the loss of a loved one, depression and sadness is a common experience.
  • Something doesn’t go your way: You want something to happen—a promotion, a date, etc.—but it doesn’t happen. These circumstances often trigger frustration and can lead to depression.
  • Repressed desires: When we don’t get what we want, we get frustrated. When we don’t even acknowledge what we want, we get depressed. Sometimes these desires are reasonable; other times, they are tyrannical.
  • Living out of alignment: Perhaps you’ve made choices that defy who you are. Or, you’re behaving in ways that go against your personal core values. Making poor decisions and living out of accord with our values, is a sure path to depression and discontent.

What’s next? How do you get motivated when you’re depressed?

The standard approach: What not to do

When most people feel depressed, they try to “push through it.”

In a culture that has a bias toward happiness, we believe depression is a bad thing. If we have depression, we need to change it right away.

And how do we go about changing it? By using brute force—pushing ourselves to do that which we don’t want to do.

But here’s the most valuable lesson anyone can learn about their subconscious mind:

What we resist, persists.

What does this mean?

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Resisting depression or frustration will not only prolong its existence; it may even make it stronger. So, when we try to motivate ourselves through sheer will, we are feeding the very monster we’re trying to overcome.

The alternative approach: Self-awareness

Instead of trying to push through depression, learn from it. It’s there for a reason; a part of you is trying to tell you something.

Do you know what it’s trying to tell you?

Many times, just getting clarity on the source of the depression can reduce it if not release it entirely.

This approach is powerful, but there are two good reasons we don’t take it:

  1. It can be uncomfortable to face the truth behind our depression and frustration. And we often do what we can to avoid discomfort.
  2. The source of our depression and frustration isn’t always obvious. Without sufficient self-awareness skills, we may not be fully conscious of the cause of depression.

3 powerful approaches to overcoming depression

Martin Seligman is considered the father of positive psychology. Early in his career, he specialized in studying depression.

In his groundbreaking book, Learned Optimism, Seligman highlights that depression is a form of learned helplessness. Learned helplessness occurs when a problem appears:

  • Personal
  • Permanent
  • Pervasive

When these three Ps are present, we feel hopeless and get depressed. The methods that follow are designed to help shift you out of the feeling that your problems are personal, permanent, and everywhere.

I’ve come to appreciate the power of taking a multi-dimensional approach to things like depression. Different methods will work for different people, and at different times, so experiment until you find what works for you.

These approaches fall into three categories: mental, emotional, and physical.

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Emotional strategies for depression

If you’re aware of your depression and what’s causing it, you can try going deeper into the emotion itself.

Remember, depression is just a state. You’re not the depression itself.

Try to find the “center” of the depression, and you may realize that it has none. Then, the depression will disappear on its own.

Alternatively, you can express your depression and frustration. Go into a private space, like the bathroom, and talk to the depressed part in the mirror. See what it wants and needs. Often, merely allowing this sad part to express itself can resolve the depression.

Mental strategies for depression

You can also try a meditation technique. Access what’s called the Observing Mind—the part of you that can observe or witness your thoughts, feelings, and behaviors. Use this Observing Mind to simply watch the depression.

By observing your depression, it creates “distance” between you and this depressive part. And with this distance often comes a different perspective about your life circumstances.

Alternatively, go on Youtube.com and watch a few videos of individuals living in environments that have significantly fewer opportunities than you have. This contrast may reduce the perceived importance of the causes of your depression and frustration, allowing you to shift to a new mental state.

Physical strategies for depression

Some of the most powerful things we can do to shift out of depression and into a more empowered state are physical.

Here’s a list of things you can try:

  • Take a cold shower. Evidence continues to show that exposure to cold activates numerous brain functions that help alleviate depression.
  • Exercise. Numerous studies show that exercise helps reduce depression by increasing endorphins and getting us out of heads.[3] Exercise for a minimum of 30 minutes or more at least 3 to 5 times each week. What exercise? It doesn’t matter. Just move! The key is to find something you enjoy doing.
  • Trauma release exercises. Depression and chronic fatigue is often a result of emotions like anger, fear, and sadness getting stored in the body. Trauma release exercises[4] are designed to release these stored emotions.
  • Do something outrageous. Similar to taking a cold shower, try doing something outrageous—anything that “breaks your patterns,” as they say in neuro-linguistic programming. Push-ups, jumping jacks, or jumping rope can work. You can even try putting your head out the passenger window in a car.
  • Be mindful of what you eat and drink. When we’re depressed, we often seek to feel better by consuming foods and drinks that only add to the depression. Sugar and alcohol consumption will likely prolong your misery. Instead, eat foods that help fight depression.
  • Avoid social media. Research continues to link social media usage with an increase in depression and anxiety. This study, for instance, shows that the more people use Facebook, the worse they feel.[5]
  • Ground yourself. A grounding technique as simple as walking barefoot on the earth for 20 minutes once or twice a day can have a tremendous effect on our emotional wellbeing. How? Grounding is an easy way get out of our head and into our body. The more rooted we are in our body, the less rumination we experience, which can break the cycle of depression.

The best long-term methods to optimism

All of the above strategies can help you overcome depression and frustration, but the best long-term approaches to getting motivated in the face of depression are to develop your strengths and cultivate gratitude.

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Playing to your strengths

Seligman and others developed a free assessment to highlight your signature strengths. His research suggests that the best way to ensure happiness in the present is to develop yourself and play to your strengths as much as you can.[6]

Cultivating gratitude

Depression is largely the result of our minds fixating on what we don’t have. Gratitude is an expression of the opposite: by being grateful, we are acknowledging all of the things we have right now.

There’s significant evidence that maintaining a gratitude journal where you highlight three things that you’re grateful for each day can have a measurable impact on your wellbeing within 30 days.[7]

Final thoughts

So how do you get motivated when depressed or frustrated?

Remember, what you resist, persists. Trying to motivate yourself in the face of depression can potentially make the depression stronger.

Instead, accept what you’re feeling right now. But at the same time, you’re not what your feelings.

Depression and frustration may be experiences in you, but they are not what you are.

Understanding the real source of your depression can be infinitely more helpful than trying to “push through it.” Then, focus on things you can do to foster a more empowering emotional state right now.

Approach depression with the physical, emotional and mental strategies highlighted above and your motivation will naturally arise in due time.

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Scott Jeffrey

Business Coach, Writer, and Mind Voyager

How to Get Motivated When Depressed and Frustrated How Observational Learning Can Have a Huge Impact on Productivity What are MBTI Types and How Can They Affect Your Career Choices?

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Published on November 12, 2018

10 Strategies to Keep Moving Forward When You’re Feeling Extra Stuck

10 Strategies to Keep Moving Forward When You’re Feeling Extra Stuck

We have all felt stuck at some point in our lives. Perhaps you feel stuck right now.

Maybe you’re feeling a little stuck working on a creative project, like writing an article or painting a piece of art. Perhaps you started a new business, took on a major project at work or began a new health or fitness regimen.

Your initial excitement has worn off and you’re now feeling stuck, confused or overwhelmed by how to keep progressing forward. Or maybe, you’re a lot stuck. You feel trapped in a job you hate, a relationship that isn’t working, a boatload of debt, or a life that has little resemblance to the one you’d imagined.

Let’s be honest. Regardless of how stuck you are, it’s a terrible feeling. Feeling trapped and unsure how to move forward can lead to feelings of, confusion, angst, hopelessness, insecurity and overwhelm.

Sometimes we just want to throw in the towel and give up. But don’t give up just yet.

Whether you feel just a ‘little stuck’ or like you’re stuck in dry concrete; trying to make a small or big decision; wondering what you’re doing with your life), feeling trapped in a job, overwhelmed by debt, unhappy in a relationship or life that isn’t the one you want to live, these 10 strategies can help you move forward again.

1. Take a step back

Your first step forward when you feel stuck is to take a step back. Often, we try to get unstuck by pushing forward with sheer force or just trying harder. But as Einstein said,

“No problem can be solved from the same level of consciousness that created it.”

Access a different level of thinking by assessing your current situation from a new viewpoint. Whenever I’m working with clients who feel stuck, this is the first thing I ask them to do.

I have them think about where they are, what got them here and what they really want. When you step back from your life, career, and challenges and look from a bit of a distance, you see things from a different perspective.

Your Turn:

Imagine you are lost in the woods. You could keep moving forward looking for your way out. You could panic and go in circles. You could head back the way you came. You could, as I learned in camp, just sit still until help arrives.

Imagine instead that you could stop, take a deep breath and zoom out from your situation. Imagine you could fly above it all as if you were in a helicopter and look down at yourself among the trees.

What could you see or notice differently from this perspective – a different route, people there to support you, the way out is closer than you thought?

Another way to ‘zoom out’ is to look at your situation as a neutral observer. Imagine you’re a fly on the wall watching your life. What insights or advice would you give yourself?[1]

2. Get specific

It’s hard to move forward until you fully understand why you are stuck. You have to get specific and identify what’s really going on. You must name it to tame it.

A great mentor of mine once said,

“A well-defined problem presents its own solution”.

If you want to find a solution, you must truly understand the underlying problem. This is one of the premises of coaching. When you dig a little deeper to the real issue/challenge/blockage, solutions tend to present themselves.

For example, there are big differences between, ‘I feel stuck’ and ‘I feel stuck because I’m overwhelmed with the details’ or ‘I feel stuck because I’m worried what people are going to think of me.’ Once you name it, you are more likely to be able to tame it.

One of the most important questions I ask clients is, ‘What’s getting in the way?’ When they answer, the next question is always, ‘What else?’ We continue along this route until we feel we’ve gotten to the real, underlying issue(s).

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Your Turn:

Seek to uncover the underlying issues that are getting in your way and stopping you from progressing. You can do this by journaling, talking to someone who knows you well, or simply taking the time to ask yourself these questions.

Once you name it, perhaps the solution will then present and tame itself.

3. Reconnect to your ‘why’

Feeling stuck is often because you’ve lost sight of the bigger picture and what’s important. You’ve lost your why.

Why did you start this in the first place? What reasons, values or passions drove you to make this change in your life? What picture do you have for yourself, your business and your life? Why are you wanting to achieve or accomplish this?

By reminding yourself of your original intention and purpose, it gives you the intrinsic motivation to get back on track and move ahead.

Connecting to your deeper ‘why’ will be the fuel that keeps you going, even through tough times and roadblocks.

Your Turn:

Whatever you’re stuck on right now, grab a journal and ask yourself, “Why is this important to me?” ,”Why did I start this in the first place?” “What am I trying to achieve here and why is that important to me? “

4. Brainstorm Your Options

We often feel stuck because we don’t see any way out from our current situation – we feel we don’t have any options.

By brainstorming ideas and possibilities, you expand your mind and open your thinking to finding a new solution. When you can see potential options, you won’t feel so trapped anymore. 

This is not about deciding the one thing or making the right choice, it’s about allowing your creative mind to expand and see all the potential possibilities. We often dive straight into finding the right one and eliminate anything that doesn’t feel perfect.

That’s why so many people feel stuck. They are attempting to find the next right career, the best way to handle a situation or the one perfect idea. This can lead to a lot of stress and analysis paralysis.

The reality is that there is no single best or right. There are many possibilities that could work for your situation. It’s about the next step right now.

If you hate your career, what new potential careers are on your mind? List them all out – even the ones that seem unrealistic or silly.

If you’re unhappy in your relationship, what can you do? There are likely a lot more options than you’ve considered. What are they?

Your Turn:

Make a list of options for your current situation – as crazy or ‘out there’ as they might be.

When you think you’ve thought of everything, ask yourself, ‘What other options are there?’ This allows you to dig deeper and see ideas you might not have otherwise explored.

Then, and only then can you start to identify the way forward.

5. Take a brain break

Full disclosure, I’m stealing this strategy from my 7-year-old daughter’s second-grade teacher.

The other night I was helping my daughter with homework, she was getting super frustrated and wasn’t sure what to write in a letter to her big buddy. She was on the verge of tears when she looked up and asked, ‘Mom, can I take a brain break?’ She got up from the table, walked downstairs to her room and played with her stuffed animals. When she came upstairs a short time later, she was as happy as could be and jumped right into her writing.

We could all use a brain break when we’re stuck. A chance to shift focus gives our brains a chance for quiet; it takes the pressure off so we can come back with a fresh mind and new perspective.

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When we take a brain break, it refreshes our thinking and helps us discover another solution to a problem or see a situation through a different lens. The brain break actually helps to incubate and process new information.[2]

A great brain break is to do something physical that gets you in flow. Take a hike, a run, a walk around the block. Another well-known brain break is meditation – which has so many proven benefits I can’t even begin to name them all. Try it, it works.

I have one friend who says taking a shower helps her get unstuck. ’Somehow good thoughts come up in that silent space.’

Your Turn:

What kind of brain breaks can you give yourself? Which would be most helpful?  It’s not just for second graders anymore.

6. Let go of what’s not working

Have you ever walked through the mud and had your boot get stuck and your foot fly out? When this happens, you usually have two choices: either put your boot back on and keep plodding through, repeating the frustration as it continually gets stuck, or you can take off that boot and move forward.

The same is true in life. When we get stuck, we often stay in the mud and try to drag our boot along. We keep doing what’s clearly not working. The boot represents limiting beliefs, old habits, or stories you’re telling yourself.

Remember in the movie “UP” when Mr. Fredricksen is trying to get his house to fly? It was too heavy. He had to dump out his belongings until the house was light enough to lift off.

Same is true here; you’ve got to get rid of the emotional baggage you’re carrying so you can move forward and fly.

Take my client *Lucy for example. She was stuck trying to figure out what she wanted next in her life and career. She was having trouble finding a job she was interested in. Through our work together, we uncovered that Lucy had an interesting belief: that having a job and being happy were mutually exclusive.

She believed she couldn’t have a job and be happy at the same time. This meant she was either going to be jobless and joyful or employed and miserable. In order to move forward in her career search, she needed to take off this ‘boot’ and believe she could find a job where she could, in fact, be happy.

Your Turn:

What’s holding you back? An old habit, limiting belief or story you are telling yourself? How can you reframe your thinking in order to change the direction you are headed?

7. Know what you need to get unstuck

We all have a way in which we operate that is unique to us. When you understand how you’re wired, you can understand more specifically what you need to get unstuck. It’s like your own personal formula for moving forward.

For me, I need a crystal-clear picture of what I’m trying to achieve and a big, tangible goal to reach for.  When I don’t have a clear picture of the end result or challenging target I’m trying to hit, I feel stuck and demotivated. 

Here are some common needs: 

Astep-by-step plan, to understand why something is important, deadlines and impending pressure, unconditional encouragement and support, to think things through, connecting to a deeper meaning, freedom, and flexibility, and certainty.

Do you relate to any of these?

Your Turn:

What do you need to get unstuck? If you’re not quite sure, you might want to check out the I.D.™ (Instinctive Drives™). It’s a tool I’ve used for almost 20 years (and have all my clients take). It helps you understand what you need to be at your best, including what will help you get unstuck.

8. Shift your state

When you’re in a stuck state, it actually creates a cycle of ‘stuckness.’ Get yourself out of there!

Instead of placing all your focus and energy on the problem, shift your focus and energy to another area of your life. Go do something that brings you joy; spend time with someone you love.

Do anything to shift your state and mood. This will switch your downward cycle of ‘doom and gloom’ into an upward cycle of ‘hope and possibility’.

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A great way to shift your state is to practice gratitude. So, you hate your job. Practice gratitude for other areas of your life. Does it support your family? Allow you to work remotely?

I’m not saying you should stay in a job you hate, I’m just recommending that you get perspective. A state shift brings energy, hope, and positivity into your mindset…keys to getting out of that dreaded stuck cycle.

Your Turn:

What always puts you in a good mood? What brings you joy, happiness or fulfillment?   Do it! And make sure to practice gratitude. Try this: each morning for the next week, write down three things you are grateful.

9. Take action

Getting into action is critical to getting unstuck. There’s no substitute for momentum. Action enables further action, while inactivity creates inertia, self-doubt, and confusion.

I love this quote from Simon Sinek:

‘If we think of everything we have to do, we feel overwhelmed. If we do the one thing we need to do, we make progress.’

My client *Marcus had just made a career move and was setting out to start his own wellness business. The biggest problem getting in his way? Inertia.

The more he thought about what he was going to do, the bigger the endeavor began to feel. The more he explored the risks, challenges, and his extensive to-do list, the more he felt overwhelmed. He was stuck. 

However, once he took action, starting with quick wins, he gained momentum and was able to move forward and tackle bigger and more challenging steps. Once he broke through his inaction, he was on a roll.

My grandfather always told us: a path leads to a path. We can’t know what the future holds and trying to figure out everything before we start is a recipe for disaster.

Know that a path will lead to a path, a step will lead to the next step, but you have to start walking first. 

Your Turn:

What’s the next step you can take to move forward? Where is there a quick win?

When you think about your first (or next) step, keep it small and achievable to get the momentum going.

10. Reach out for help

This summer, my Dad took his new truck and my twin daughters on a trip to the Oregon sand dunes. Only a few minutes into the adventure, they got really stuck. They tried shoveling sand and getting out on their own, but they couldn’t. Nearly an hour later, (which felt like an eternity stuck in the middle of a pelting sandstorm), a little dune buggy came along. My Dad’s truck was six times its size, but all they needed was a little pull. They hooked up the wench and within minutes, they were free.

We can all use a little help when we’re stuck. This might be talking to a good friend who knows and understands you or reaching out to get advice from someone who’s been in a similar situation to yours.

Maybe it’s hiring a coach who will ask powerful questions to help you see things from a different angle, a therapist who can uncover hidden roadblocks or a consultant to share opinions and experiences.

When you’re on your own, it can feel hopeless, overwhelming and just plain impossible. But, just a little push or pull from someone can quickly change your trajectory.

While this may seem like one of the easiest strategies, it is actually one of the hardest to do. Why? Even though we are biologically wired to help each other, many of us find it challenging to reach out.

There’s a reason for this:[3]

‘Asking for help exposes us to numerous possible social threats, which is why it’s so uncomfortable. It can feel like a tacit admission of weakness, which lowers our status, and can be an invitation for scorn. It creates uncertainty, and invites the possibility of rejection.’

Your Turn:

Who is your dune buggy? Who can you reach out to ask for help right now?

Not ready to reach out to someone just yet? Maybe you can try asking the universe. Some call this prayer, others spiritual guidance,  others faith.  Whatever you call it, reach out to someone, somewhere, somehow…now.

Afraid to ask for help? Here’s how to change your outlook to aim high!

Bonus: When all else fails, be patient

Sometimes when we’re stuck, we just need to practice patience. Patience that the answer is coming; the shift is going to happen. Patience that you’ve done all that you can and now, it’s time to wait and see what comes back to you.

I’m not suggesting you wait for months or years; but sometimes we expect things to change quickly, yet things take time. This is especially true for big life decisions and transitions or when there are others involved, like your relationships or job.

I love the line from Max Ehrmann’s’ Desiderata:

’…whether or not it is clear to you, no doubt the universe is unfolding as it should.’  

Trust the unfolding and know that sometimes it may take a little longer than you’d like.

There’s usually a good reason, even if you can’t see it. Maybe it’s not time to move forward or make changes just yet. Maybe you don’t have all the information you need, and when you do, you’ll quickly make progress. Maybe you’re actually stuck where you need to be right now.

When I was in my most recent major career transition, feeling stuck and wondering if I would ever figure out my next step, this quote from Chinese Philosopher Lao Tzu was exactly what I needed:

‘Do you have the patience to wait until your mud settles and the water is clear? Can you remain unmoving till the right action arises by itself?’

Stay strong. Be patient. The more stuck you are, the greater the freedom will feel.

You’re going to be okay. It won’t always be like this. Keep putting one foot in front of the other. Hang in there and trust the process. Your breakthrough is coming.

Final Thoughts

Which of these strategies feel like they will work best for you and your current stuck situation?

You don’t have to use all of them, it just takes one.

Remember, any movement, momentum or shift will help get you unstuck and moving forward again. Besides, it’s never too late to start things over! Here’s the proof:

How to Start Over and Reboot Your Life When It Seems Too Late

Featured photo credit: Michał Parzuchowski via unsplash.com

Reference

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