What are your tips/tricks for getting yourself moving when you have low energy?

[judejude]

I have battled depression for all of my life and I really am to the point now where, except for very rare occasions, the only way my depression affects me is by lowering my energy level.

I don't know if it's the after the holidays blues or some other cause I haven't figured out yet, but I am having an even harder time getting moving and doing what I need to do. I feel more overwhelmed than usual. I don't have too much anxiety attached, mostly just no gumption to do anything much.
This is an ongoing problem for me, but it's just worse now.
I don't feel particularly depressed or tired or anything. Just less energy to do things around the house, which includes paperowrk for my dd, paying bills, cleaning the house and doing dishes, cooking, running errands, exercising(that's the worst) etc.

I'm not isolating myself or laying in bed or anything that would cause alarm - just no get up and go.

OK, well I guess I have explained that now about 3 times in 3 different ways :

Do any of you have this problem and if so do you have any tips or tricks to how you get things done? Do you give yourself incentives, or do you make a schedule or what helps you keep going?

[perl]

Gah. No suggestions here, just empathy. I know firsthand how it sucks to have virtually zero motivation. Last year I had several months of therapy that helped so much. The psychiatrist had a very zen approach and instead of worrying about what was going on, I was supposed to just sit back and watch.

For example, I know that these periods of amotivation are going to come and go, so when I'm having one I just let it ride, knowing that I will perk back up in a few days, weeks, whatever. Does that make sense? It helps alleviate some anxiety and a lot of guilt about what I should be doing. It's a very weird approach (I think, anyway!) but has really helped me.

I think the exercise bit would help all around, too, if you can just get out and do it. I read a great book about mood disorders by Jim Phelps, MD and it had a really neat chapter on exercise. He talks about how we need to make exercise a part of our lives and do it without thinking. For instance, we don't get up and hem and haw and stress about whether or not we should brush our teeth. (When should I brush? I'll do it later. But I really should brush my teeth now. But then I'll have to get out the toothpaste and the brush and everything...naw, that's a lot of work.). We should strive to make exercise such a part of everything that we don't really have to even think about it.

Harder said than done, yes, but an interesting way to think about it!

[judejude]

Originally Posted by perl

For example, I know that these periods of amotivation are going to come and go, so when I'm having one I just let it ride, knowing that I will perk back up in a few days, weeks, whatever. Does that make sense? It helps alleviate some anxiety and a lot of guilt about what I should be doing. It's a very weird approach (I think, anyway!) but has really helped me.

You know what? I think this would actually work for me because I have already learned how to just ride out and let it be when I get depressed....for the most part. There's so much anxiety and shame and guilt that goes along with not being able to do what you need to. It does take all that away when you can just let go and know that that is just how it's going to be for now. When I am depressed now, it only lasts a day or in rare cases 2 or 3. Thank goodness it's not like years ago, lasting months.
Even though I get that panicky feeling like I'm going to be this way forever, it is better when I remember that it will pass and it's OK.

I like this idea - thanks

I think the exercise bit would help all around, too, if you can just get out and do it. I read a great book about mood disorders by Jim Phelps, MD and it had a really neat chapter on exercise. He talks about how we need to make exercise a part of our lives and do it without thinking. For instance, we don't get up and hem and haw and stress about whether or not we should brush our teeth. (When should I brush? I'll do it later. But I really should brush my teeth now. But then I'll have to get out the toothpaste and the brush and everything...naw, that's a lot of work.). We should strive to make exercise such a part of everything that we don't really have to even think about it.

Harder said than done, yes, but an interesting way to think about it!

Oh geez Perl, I am embarrassed to admit it : but I actually do go through the exact way of thinking you are joking about....not only with brushing my teeth, but with almost anything. Some weeks, months, days are a lot better than others, but there has been many a day that I have gone through that thought process over almost everything

On the up side - although there are people making fun of it on a thread I happened on last night, there's this website called flylady. Although I thought it would not be for me because I can't stick to some stinkin' cleaning schedule, it seems really awesome because it literally gives you tiny ideas that don't take much effort and then they show you how you can commit to just doing a couple things a day and nothing else, etc.
I'm excited about it, but we'll see what happens - either way, I am a little bit better today.

[oneotamama]

Two words for you:

Fresh Air


Btw, how's the house shopping going?

[judejude]

Originally Posted by oneotamama

Two words for you:

Fresh Air


Btw, how's the house shopping going?

Thanks for the advice oneotamama and thanks for remembering and asking about our house shopping. We got turned down for a loan (no shocker there) because although we have no debt we also have no credit. They told us to work on our credit over the winter and to try again in the spring. I hope we can pull it off this summer.
thanks again for asking

[roses1001]

I can really relate to how you feel judejude. I battle the same thing...feeling like every tiny task is just too much. I always feel overwhelmed.

I wish people had more suggestions. Fresh air does seem to help, but it's a rare day that I can make myself get us all ready to go outside.

I'm sorry you're dealing with this, too. I feel so alone in this. Whenever I try to explain how I feel, I end up feeling like I'm just lazy or something. There's got to be more to it, though. Some sort of physical or mental thing...

[Teensy]

One thing that helps get me busy is audiobooks. If I am listening to a good story, I'll keep on doing things I'd rather not. My library has books on CD and I also download podcasts to listen to on my iPod.

I also made my own version of the Motivated Moms Planner (I loved the format, but needed different to-do items) - I have a weekly list on the frig with my chores sorted out per day. I literally check them off as I do them and once I've checked off a few of the easy ones (feed cats, make beds), I am more likely to attempt to get the whole day's list checked off.

Also, the later in the day that I turn on the TV or computer, the more likely I am to get things done. Today is a good example - I turned on my computer early, and thus haven't gotten much else done. I try to remember to shut the computer all the way down when I am done, which makes it less easy to hop back on later on. Hmmm. Guess it's time to shut this baby down!

[superflippy]

This is definitely something I struggle with. And yes, I have those days when I have to convince myself it's worth the effort to brush my teeth.

Like perl, sometimes I will just give in to the lack of energy, sit down and just not try to do too much. Of course, my ds won't let me really do that unless he's asleep!

One thing I've started doing recently, though, is applying Dr. Sears' advice "if you resent it, change it" to more areas of my life. When there's too much to do, when the house is too much of a mess, I just shut down. I can't make a list of things to do because I'll see the list as a bunch of things I've failed to do so far and feel bad. So when I start to feel overwhelmed I just focus on one thing that bugs me and take care of it. It might be just putting away a stack of books, or picking up ds's toys that have been sitting in the hall for the last 3 days, or wiping down the kitchen faucet.

Fixing the little things that I resent, that bug me, gives me a tiny sense of accomplishment and keeps me from feeling like I did nothing useful all day.

[judejude]

Originally Posted by superflippy

Like perl, sometimes I will just give in to the lack of energy, sit down and just not try to do too much. Of course, my ds won't let me really do that unless he's asleep!

Well, in this case I say thank goodness for the kids, because at least we are forced to take care of them so we at least end up doing something. For me it's the house work, making phone calls, paying bills, etc. that is difficult - the housework more than anything.

One thing I've started doing recently, though, is applying Dr. Sears' advice "if you resent it, change it" to more areas of my life. When there's too much to do, when the house is too much of a mess, I just shut down. I can't make a list of things to do because I'll see the list as a bunch of things I've failed to do so far and feel bad. So when I start to feel overwhelmed I just focus on one thing that bugs me and take care of it. It might be just putting away a stack of books, or picking up ds's toys that have been sitting in the hall for the last 3 days, or wiping down the kitchen faucet.

I am a big list maker, but I cannot make a list of things that I must get done that day - then the list does end up being a list of failures for the day. When I make a list I make it with no expectations so if I get 2 things done the rest automatically go to the next day, or whatever.

Fixing the little things that I resent, that bug me, gives me a tiny sense of accomplishment and keeps me from feeling like I did nothing useful all day.

Well, I have joined flylady. I got all pumped up and felt like it would really work. I think it is still working, just not in the big way it might for other people.
I have been doing a little a day and that has made me feel a sense of accomplishment.
I'm worried that I won't be able to step up to what I want things to be around here, but I have one of flylady's quotes printed up and next to my computer monitor and on the fridge - "progress, not perfection". This I think I can do. I can committ to some kind of progress. I like how she says just do 2 min. or 5 min. or 10 min. of one thing and then quit. It is too overhwhelming to think about doing the whole thing.

On the upside, I've been doing way more dishes, pretty much every day, the couch is cleaned off all the way (I did it 10 min. at a time over a few days) and the kitchen table is cleared off and we have eaten there, all together, for the first time in months and months.
Even if I keep up on this and don't add anything else, for me, this is a big deal.

Slow and steady improvement, 5 or 10 min. at a time.

[sphinxie]

to remind myself that I want to reply tomorrow

[judejude]

Originally Posted by sphinxie

to remind myself that I want to reply tomorrow

oh goodie

[mightymoo]

Some upbeat music always helps me some.

[Snowdrift]

I try to avoid daisy-chaining tasks. It seems to be a common trap in the depressed: Can't eat until I cook, can't cook until I clean the kitchen and go to the store. Can't do those until I get showered and dressed. Oops, can't get dressed until I do laundry. Can't get showered 'til I pump milk. On and on and on. And end up not eating, which makes it worse.

So I have a mental (and when it's bad, a physical) list of essentials. Freestanding essential. Eating is an essential. Showering rarely is. Getting dressed: if I'm really depressed, it's essential, but if I'm just so-so and anxious about something, then loungewear it is--long skirt, nursing bra, t-shirt--things I *always* have clean. I keep a long skirt in reserve for just such occassions (note: full skirts are *always* clean--you can't see spots on them like you can on pants or straighter skirts.). Keep pantry stocked so I don't have to leav ethe house. There are lots of extras, but relatively few essentials. If I keep the essential not linked together like that it is easier to not be overwhelmed by them.

[late-night nan]

Originally Posted by tie-dyed

I try to avoid daisy-chaining tasks. It seems to be a common trap in the depressed: Can't eat until I cook, can't cook until I clean the kitchen and go to the store. Can't do those until I get showered and dressed. Oops, can't get dressed until I do laundry. Can't get showered 'til I pump milk. On and on and on. And end up not eating, which makes it worse.

This is a great suggestion and reminder.

I hope this is helpful to someone, but one thing to try is an elimination diet. I was having chronic depression, and a big discovery was that I had undiagnosed allergies to wheat/gluten and am sensitive to dairy. like everyone, I should also stay away from sugar, but that's more of a challenge. anyway, the food allergies were such an energy drain that they caused a string of other problems.

even if you're not allergic to anything, food is usually a major factor in affecting your mood, so that's something to explore. I had been following the traditional foods diet until the holidays and really need to get back on the wagon!

[judejude]

Originally Posted by tie-dyed

I try to avoid daisy-chaining tasks. It seems to be a common trap in the depressed: Can't eat until I cook, can't cook until I clean the kitchen and go to the store. Can't do those until I get showered and dressed. Oops, can't get dressed until I do laundry. Can't get showered 'til I pump milk. On and on and on. And end up not eating, which makes it worse.

Wow, thanks for that. That is so true but I never looked at it like that. My thinking goes exactly like that and it would be good if I could break that and allow myself to just do the one thing, or whatever. I do sometimes, but usually my thinking goes 'round and 'round like that and so I end up doing nothing and feeling worse.

Flylady has actually helped me lately - lord knows I have not stuck to it but it has made me think differently - like I can do something for only 2 min. or 10 min. or whatever. I don't have to tackle something with the idea that I am going to finish it or that I am going to clean the whole house, etc. It's easier to do things when you know you only have to do it for 5 min.
Obviously some days are better than others.

[misseks]

Big glass of water, vitamin B and jumping jacks. No seriously, it's what I do.

[late-night nan]

Originally Posted by misseks

Big glass of water, vitamin B and jumping jacks.

love this idea, esp the jumping jacks--just like jr high gym!

[sphinxie]

Okay, is it telling that it took me days to reply? When I did have energy I tried to apply it to the crucial stuff... anyway, eloquent or not I decided I'd better finally reply to this oh so relevant subject.

The biggest thing for me is music. Most of our music is on DH's computer, so I have playlists set up for different times of day. The daytime playlist is mostly active, energizing, happy music, with some mellow music thrown in here and there. This helps enormously.

I also have a to do list and list of routines that is my own version of flylady's "control journal" although it's quite adapted, on a calendar program on my computer instead of in a binder, etc etc. It helps because once I get up and start going I don't have to waste any energy figuring out what to do next... it's all there. Sometimes in the morning I have energy for "dostuffing" but not for thinking. Or heck at many times of the day! The first three things are always:

- my wakeup list (cause yeah some mornings I need it spelled out!)
- tidy
- dishes

I really think a lot of flylady's principles are incredibly helpful, it's just that the specific way she impliments them doesn't work for everybody. She encourages people to adapt it to themselves though.

Recently I read that exercise first thing in the morning, or at least lots of light, can help get one to a good start. Now of course "exercise" has to be relative! I don't like going out early in the morning. But I've found a book called "Ying Yoga" that has a nice simple stretch-oriented yoga routine which I'm starting to do every morning. And I'm getting the book "Sleepless in America" to see how else I can improve my sleep & mornings... it's a book about kids' sleep but I should be able to apply some of it to myself.

I used to save the flylady testimonials in a seperate folder and read them when I was feeling really out of it. Often they would get me jazzed up enough that I could start doing stuff.

I have a special category of clothing for being at home, it's comfortable, similar to pyjamas but more presentable looking. They make it easier to be in daytime mode & dignified, yet still have the comfort and lack of constriction of pyjamas.

I'm trying to develop some complementary spiritual rituals in the kitchen in the morning and evening so that it's more than just housecleaning.

That's all I can think of!

[judejude]

Originally Posted by late-night nan

love this idea, esp the jumping jacks--just like jr high gym!

don't remind me