How depression affects motivation & what you can do about it

When suffering from depression people will experience feelings of persistent sadness, hopelessness, and the loss of interest in activities they once enjoyed. One of the most significant symptoms that accompanies depression is a lack of motivation. This motivational decline makes it difficult to perform everyday tasks and creates a strong sense of indifference toward pursuing or achieving goals. This lack of motivation can then cause a vicious cycle to start. Depression reduces motivation, and that resulting inactivity will further feed the depressive symptoms, making recovery feel harder to overcome.

Linking Motivation To Depression

Motivation is an internal drive that propels individuals to engage in goal-directed behavior. People who feel motivated are fueled by the expectation of a reward. However, when a person has depression, the brain loses its ability to respond to these rewards, making it difficult to care about the outcome. The chemical imbalances that occur with depression disrupt the reward system, thus making the positive outcomes that once fueled motivation no longer evoke the same response. The feeling of satisfaction or a sense of achievement after completing a task diminishes, thus making motivation ineffective and instead making individuals feel stuck in a feeling of indifference or emotionlessness.

Biological and Psychological Factors

The connection between depression and motivation is closely related to our brain chemistry, specifically the neurotransmitters dopamine and serotonin. These chemicals are important to how we experience pleasure and satisfaction. When suffering from depression, these neurotransmitters get disrupted and the imbalance leads to a reduction in the brain’s ability to feel a sense of reward. As a result, finding motivation becomes much more difficult.

Thought patterns are also affected when someone suffers from depression. This can lead to someone having a negative view of oneself, a feeling of purposelessness, and feelings of hopelessness. This change in thought processes can halt motivation and cause simple daily tasks to feel too daunting or meaningless.

Breaking The Cycle

It’s important to learn how to break the negative cycle of inactivity to help reach a path of wellness. Creating a plan to celebrate small wins and practice healthy habits can help to shift your mindset. Here are some ways to help restore depressive feelings and spark motivation: 

• Set Small Achievable Goals: Give yourself small goals to accomplish. The sense of achievement can help to alleviate symptoms.
• Establish a Routine: A structured day can help create stability and fight feelings of aimlessness.
• Engage In Physical Activity: Exercise boosts endorphins, which can lift your mood and give you more energy. Even taking short walks can help to lift your spirits.
• Seek Support: Speaking with friends, family, or a professional can offer emotional support. Sharing your struggles can help ease feelings of isolation and can provide encouragement.

For someone dealing with depression, even the simplest tasks can feel impossible. But every small step you take is a step toward recovery. Celebrate the little victories, and don’t hesitate to lean on the people who care about you. Focusing on small, achievable goals, building a daily routine, and staying active can help you break the cycle of depression and start regaining control over your life.