Posted tagged ‘psychology’

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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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The Art of Simplifying

September 12, 2014

One of the reasons we become stressed is that we take on too much.  Whether it is responsibilities, things, or relationships, somehow it becomes more than we can handle, and before we know it, we feel overwhelmed.  We generally take on more than we can handle due to feelings of obligation or guilt, and/or unrealistic perceptions or expectations.  For example, we may engage in certain activities because we believe that’s what we should do, or purchase more things because that shows that we are successful, or even be in certain relationships that are not fulfilling because not doing so may hurt the other person.  Unfortunately, when we do this, we overwhelm ourselves with people, things, and situations that drain us of our energy.

One way to counter or deal with stress is to simplify your life.  I refer to simplification an art.  For most of us, “simplifying” does not come easy and it’s a skill that must be learned and mastered.  Like any art form, it must be practiced with regularity.

I’ve found that there are three essential steps to simplifying your life:

  1. Identify and make a list of the “energy drainers.”  This can be things/objects you own that no longer provide value, but you continue to spend time/money on for upkeep, activities that you are doing that are no longer enjoyable or you do just for the sake of doing (and no, I’m not referring to your responsibilities, although you may want to look at some of that and ask yourself whether they are actually your responsibilities).  Another area that can be stressful are your relationships.  Are they mutually satisfying or draining?
  2. Eliminate the “energy drainers” or think about how to change the situation.  I realize that you may not want to or even be able to eliminate certain activities, objects, or relationships, however, are there ways you can modify how you handle them.  With relationships, it may mean setting better boundaries or limiting your interactions with the other person(s).  If you are feeling overwhelmed by unproductive activities, it may involve scaling back and selecting the 1-2 that you find most enjoyable.  When looking at your responsibilities, consider whether they are actually what you need to do.  Are you taking on something that someone else should or can do?  What is that you really need to do?  With objects (i.e., things you own), go over them and ask yourself, if you need them—what you want to live with and what you can not do without.  Consider whether the item adds value to your life.  If not, toss it, sell it, or give it away.
  3. Continually assess your level of stress.  Simplifying your life is more of a process than a state of being.  We are constantly bombarded with more to do and things to have that it becomes easy to take on more . . . again.

The point is that your life may never be carefree. It’s about learning to differentiate between what is important or of value to you and what you can (or sometimes must) let go.

Categories: Anxiety, Mental Health, Relationship issues, Self-Help, Stress Management
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What are you grateful for?

November 1, 2011

It’s that time of the year—the holidays.   With Halloween over, the holiday preparations are in full swing.  Going into a store yesterday, on Halloween day, I could not believe that they were already putting up the Christmas decorations!  Wait, can’t we finish celebrating Halloween first before we think about the other holidays?  Later this month, we will be celebrating Thanksgiving Day, a time when we get together with family and friends and “give thanks.”  Although this is something that should be done “year-round,” it’s unfortunate that for most, thinking about what we are grateful for seems only to occur around this time.

Using this time as a starting point, how about creating a “ritual” of sorts.  No, I’m not getting “spiritual” or “new-agey,” just giving you an opportunity to really think about what you have (vs. not have) and to appreciate it.  So, my challenge to you is this:  Before you go to bed tonight, think of three (yes, only three) things you are grateful for.  If you are married/in a relationship and/or have children, you may want to do this together.  Each person comes up with three things they are grateful for and shares it with the other(s).  The “things” don’t have to be anything “big.”  For example, my “lists” have included 1) my children (as much as they can be a “hand-full” at times), 2) a beautiful day (it could be stormy), 3) my computer booting up when I needed it to (sometimes it’ll freeze up or take forever-and-a-day to do this), 4) a motorist kind enough to let me into merging traffic (rather than cutting me off), etc.  Think about what’s around you or the day-to-day events that you may take for granted.

By listing what you are grateful for, especially at the end of the day, you go to bed on a positive-note and you get a sense that, perhaps what you have is indeed A LOT.  For those of you with children, you’ll give them a sense of appreciation for what they have around them.

So, what are you grateful for?

Categories: Happiness, Holidays, Joy, Self-Help
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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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