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How to Get Up and Go When Your “Get Up” Has Gone

September 15, 2014

It’s Monday . . . the beginning of another week.  You may be bleary-eyed from your weekend, thinking about needing another day just to recover from the past two days.  It’s easier just to stay in bed rather than get up and go. We’ve all probably felt this way at one time or another. However, the motivation to get up and do something is low especially if you are feeling stressed, depressed, or anxious. You know you have to move, but you’re stuck and feel you can’t find the energy to do anything.

Here are some strategies to help you get going. Notice that it’s all about taking the first step to get started.

Create momentum.

Take one small step. Do something, anything. Remember Newton’s Law: Objects at rest tend to stay at rest. Objects in motion tend to stay in motion.
When starting an activity you don’t feel motivated to do, use the 10-minute rule. If after 10 minutes, you really don’t feel like you want to continue, stop. However, more often than not, I found that I’ve created enough momentum in 10 minutes to keep on going.

Take a shower and get dressed.

This sounds simple and basic, but for some, just taking a shower and getting dressed can be a chore. By taking this simple step, not only will feel better (think “fresh and clean”), but it “tells” your mind that you’re ready to do something (or go out—see below).

Go outside.

I lived in Vermont for a few years, so I know how depressing it can get when you are stuck inside due to bad weather. It’s easy to feel “unmotivated” when you are indoors and looking at the four walls of your room. Being outdoors, getting some fresh air, and Vitamin D sunshine tends to lift your spirits to get things done.

Follow a routine.

Create a schedule and follow it even if there are only a few tasks that you do or no matter how “mundane” or minimal they seem. Put them on your calendar. Think of the sense of accomplishment you’ll feel at the end of the day when you “check off” those tasks on your list (see below). You may be inspired to do more!

Think about how you’ll feel later.

How will you feel once you get going? or How will you feel if you don’t?  Will you feel gratified that you were able to get up and get things done or will you feel disappointed that you weren’t able to do this?  For some, the positive feeling of accomplishment may be a good motivator, for others, it may be the “pain” of disappointment that they want to avoid.

Waiting for “when I feel like it” may never come (or it may be a long time before it does).  Try any of these strategies and find your “get up and go!”

Categories: Anxiety, Depression, Mental Health, Motivation, Procrastination
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Are You Getting Enough Zzzzzz’s?

May 25, 2011

Lack of quality sleep can not only impair your physical health, but also your emotional well-being.  Research has shown that sleep deprivation and irregular sleep patterns can weaken the immune system or your body’s ability to handle illness and disease.  The effects of inadequate sleep include heart disease, hypertension, slurred speech, and tremors, not to mention slower reaction times, difficulty managing stress, and poor memory functioning.  Sleep disturbance is one of the symptoms of mood disorders such as depression.  But, studies have found that sleep deprivation can also “trigger” depression and mood disorders.  Sleep deprivation has also been found to be associated with weight gain, as lack of sleep interferes with hormone levels including those regulating appetite.  As you can see, getting enough quality sleep is important for your overall health.

Tips for Better Sleep:

Use the following tips to help you fall asleep and to improve the quality of your sleep.  Studies have shown that most people need at least 7-9 hours of sleep a night to feel rested.

  • Avoid eating a large meal before bedtime.  Try to have your last meal at least 3-4 hours prior to bedtime.  However, if you are hungry, a light snack such as yogurt or crackers may be eaten.
  • Develop a relaxing bedtime “ritual” to help your body and mind prepare for sleep.  Taking a warm shower/bath, reading, or listening to soft music may help you fall asleep.
  • Use your bed/bedroom only for sleeping and sex.  Your bed/bedroom should be a place of relaxation, a “sanctuary.”  Don’t do work in bed.
  • If, after 10-15 minutes of lying in bed, you are unable to fall asleep, get up, go to another room and engage in something relaxing such as reading or watching TV until you get sleep.
  • Doing at least 30 minutes of cardiovascular exercise, especially in the morning, has been found to be helpful in improving sleep.  Avoid any strenuous exercise several hours before bedtime, although doing some light stretching or yoga before you turn in may help you relax.
  • Keep a regular sleep-wake schedule.  That is, get up and go to bed at the same time each day.  Staying up or sleeping in during the weekend will interfere with your sleep pattern.
  • Stop consuming caffeinated products by mid-afternoon.
  • Make sure your bedroom is conducive for sleep.  That is, reduce room noise, use low lighting, and keep a comfortable room temperature (60-70 degrees is recommended).

Categories: Depression, Mental Health, Psychology, Relaxation, Stress Management
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Feeling Lonely? Cheer Someone Up

July 11, 2010

Today, July 11th is “Cheer Up the Lonely Day.”  It’s an opportunity for you to make a lonely person happy.  Or, how about just make someone else happy–it doesn’t matter if they’re lonely or not!  So, think about what you can do.   Here are a few suggestions to get you started:

  1. Spend some quality time with someone who is alone such as a co-worker.  Invite him/her out for a meal or for a cup of coffee.
  2. Visit with a neighbor who lives alone.
  3. Volunteer to visit patients/residents in a hospital or nursing facility and read to/with them.

Now, some of you may be asking, “What if I’m alone and feeling lonely?”  Well, the first thing is to get out of your home.  When you feel lonely, the tendency is to keep to yourself or isolate yourself.  This, in turn, will further increase your feelings of loneliness.  So what can you do?  Interestingly, the suggestions mentioned above will also be effective if you feel lonely.  Additionally, keep in mind the following:

  1. Take your mind off of yourself and onto others.  By helping others, your focus is on their needs rather than continuing to brood about your feelings of loneliness.   Let’s face it, whatever you focus on “expands,” so continuing to think about being alone will further increase those feelings.  In addition, when you’re helping others, you’re basically “connecting” with them.
  2. Go where there are people.  Sometimes just “being around” others, even if you don’t necessarily interact with them, helps you to feel connected.  Go to the mall, a park, a coffee shop, etc.  and sit amongst others.  The “energy” of the people around you can help you realize that you’re not alone in this world.
  3. Make an attempt to connect with others, no matter how small.  Smile at someone walking by or say hello to people who you meet (e.g., store clerks, other customers, etc.).

Use these suggestions, not just today, but regularly.  Cheer someone up and in the process you may even uplift your spirits.

Categories: Depression, Loneliness, Relationship issues
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