For many people, depression introduces a terrible feedback loop.

Depression makes it hard to get motivated to do anything, including basic everyday activities.

But many of these strategies that can help spur your motivation also require motivation to get started, this traps many depressed people in a pit that seems impossible to crawl out from.

So how can you find motivation when you’re depressed?

The Feedback Loop of Depression

According to Dr. Sina Saidi, MD, “depression can come on suddenly or gradually, but either way, it can grow worse over time. When the effects of depression cause the depression to worsen, it may seem hopeless, but there really is no ‘point of no return.’ There is always hope. There are always multiple ways out.”

The critical point is to find a way to break the feedback loop that self perpetuates.

For example, if you book an appointment with a therapist, they may help you feel slightly better, and introduce you to new strategies, customized for you, that can help you fight some of your depressive symptoms.

With even a few new strategies in your toolbelt and a bit of positive momentum, you can break past your depression originated barriers and start making meaningful progress.

That said, there is no such thing as a universally applicable strategy.

Depression manifests very differently in different types of people, and what motivates one person may not motivate another.

Even though it’s difficult, it’s important not to get discouraged if your first attempt at breaking out of this feedback loop doesn’t go according to plan.

Simply take a break, reset yourself, and try something new.

7 Ways to Find Motivation When You’re Depressed:

These are valuable strategies that you can use to try and find motivation to break out of that depression feedback loop.

1. Don’t think, do.

People with depression often get lost in ruminating thoughts.

They talked themselves out of things before they even attempted to do them.

It’s very hard to control your thoughts and your feelings, but if you can quiet those thoughts even momentarily, you can start to take action.

Instead of coming up with reasons not to do something, force your body to do it.

Don’t hesitate, simply act.

2. Find pride in even small tasks.

It’s surprisingly common for people with depression to feel unmotivated to tackle even the most trivial tasks and responsibilities, such as brushing their teeth.

But this isn’t necessary.

There are millions of people like you, all over the world, and all of them are human beings who deserve love and respect.

It’s acceptable, and even admirable to take pride in these small mundane activities.

If you shower for the first time in a week, celebrate it.

If you wash the dishes after letting them pile up for days, pat yourself on the back.

3. Go outside for any reason.

Going outside isn’t going to magically cure your depression, but it is going to be a step in the right direction.

Sunshine on your face, fresh air in your lungs, and a different perspective on the world can do you much good.

Find any excuse you can to go outside, whether that’s to go for a walk, bird watch, socialize, or just get the mail.

4. Don’t overwhelm yourself.

Some people with depression make themselves feel worse by taking on too much and ultimately failing to accomplish their goals.

Instead, it’s better to set smaller goals and make more manageable, iterative progress.

You don’t need to be a superhero, nor do you need to take full control of your life overnight.

But if you can take even one tiny step forward each day, you’ll eventually get to a better place.

5. Work for others, not yourself.

Depression clouds your thinking and lowers your self worth.

Accordingly, many people feel entirely unmotivated to do anything for themselves, even if it’s something that could make them feel better.

With this in mind, it’s sometimes better to work for others, rather than yourself.

Instead of going outside for your own sake, do it to bring a gift to a neighbor.

Instead of calling a friend to vent about how you’re feeling, call them to ask how they’re feeling.

6. Follow any routine you can handle.

Routines are very constructive for people struggling with mental health issues.

It may feel intimidating to design a new routine from scratch, but try to construct any kind of routine you can handle.

For example, if you commit to a short stretching routine at noon every day, it can eventually help you feel grounded and more secure.

7. Capitalize on anything that sparks joy in you.

Eventually, something is going to make you feel good.

It doesn’t have to be massive. It can be something as simple as a funny meme on the internet or a kind hello from a stranger.

Whenever you feel that good thing, try to capitalize on it.

Remember that feeling.

Seek it out.

Expose yourself to similar environments and circumstances to experience it again.

What You Should Remember?

Depression is a crippling disorder, and perhaps the worst thing about it is its ability to self perpetuate.

But even if you don’t feel it right now, that self perpetuating cycle is something that you can break through.

Keep trying different strategies until you find one that clicks, and lift yourself out of this depressive funk, one step at a time.