4 Ways to Try Increase Motivation

Counseling in Colchester, CT

4 Ways to Try Increase Motivation

2020 has been quite possibly the most stressful and anxiety producing year ever.  You try to cope with pandemic, figuring out how to work from home, trying to teach your kids from home, and you find yourself anxious and stretched way too thin.  You start to notice that you are not as motivated as you used to be.  The hobbies you once enjoyed are really hard to get into.  Everyday life is now exhausting never mind trying to exercise, try to coordinate a socially distant visit with friends, or try to focus long enough to read a book.   Here are 4 ways to try to increase motivation :

1.       Treat yourself with kindness and compassion.  If it were easy to just get up and workout, you would.  Some days are difficult and exhausting, and it is too hard to make it happen.  If this is the case watch the language you use for yourself.  Limit the could, should, must self-talk because it is not how you actually feel which can increase worsening mood symptoms.  What would you say to a friend or a child?  We tend to give them good feedback and lots of compassion.

2.        Forget about what you did not do the day before or the previous week.  Even if you failed 100 times at what you are trying to achieve, it is only right now that matters.  If you wake up late, start then. If you are behind, begin anyway.  The point is, just start.

3.       Be realistic with what your goals are. Be very honest with yourself about what you can do.  Sometimes people agree to do too much and then feel terrible that they cannot do it.  Keep it small, keep it simple.

4.       Do not “beat yourself up” if you fail at something.  No one ever says, “Now that I said mean things about myself, I feel motivated to do the things!”  Beating yourself up makes you less likely to get it done next time.

Counseling in Colchester, CT

This year has been challenging for sure and it is understandable if you are struggling with low motivation.  Counseling can be helpful in exploring feelings and learning new coping skills.  Be sure to check out the anxiety, panic, and online therapy specialty pages.  Currently, all therapy session is being held online due to the panic.  This allows every to stay safe, allows for counseling in Colchester, CT, and allows for counseling for anyone in CT.  Call or email to schedule a free 15-minute phone consultation to see if we are a good fit!

Top 5 Ways to Cope with Stress

Top 5 Ways to Cope with Stress

Top 5 Ways to Cope with Stress

It is July 2020.  I think we can all agree it has probably been one of the most stressful years we have endured.  You go through the stress of the Covid-19 pandemic on top of our everyday stress.  The stress of trying to meet deadlines at work, working on your relationships, taking care of your family, dealing with your family, and somehow trying to figure out how to take care of yourself in the midst of this chaos.  I thought I would share some popular and effective ways of dealing with stress in our lives.

1.        Back to basics.  You get stressed out and you start to put taking care of yourself on the back burner.  So, what’s back to basics about?  Making sure you are eating enough healthy food during the day.  Drinking enough water throughout the day.  Trying to go to bed at a reasonable time and wake up at a reasonable time.  When we put basic self-care on the back burner, it is even more difficult to deal with stress.  I think about the old Snickers commercial of “You aren’t you when you’re hungry.”  It is pretty accurate.  If you skip breakfast and lunch and are dehydrated, your distress tolerance may be much lower. 

2.       Ask for help.  Many times, it feels easier to just tackle the to-do list by yourself.  It seems like a good idea at the time, but as stress increases, it makes it that much harder to stay on top of everything.  Asking for help is tricky.  It is a vulnerable feeling as you do not know what the other person will say.  On the other side, you might not receive help if no one knows you need it.  Asking for help is not a sign of weakness.  If your support system is  unable to help, it may be beneficial to reach out for help for therapy.  Therapy can be a great way to make time for yourself and help navigate your stressors. 

3.       Take mini breaks.  When your stressed, you tell yourself you have no time for anything.  Sometimes that self-talk actually makes us feel more stressed.  Pause for a moment or two and take some deep breathes in through your nose and out through your mouth.  This can be a great pause and a little reset before you face your next stressor.  Another way to take a break is to limit news and/or limit time on social media.  Not only can it be a time suck, it can negatively impact our mood. 

4.       Say no.  No is a complete sentence.  No.  Sometime stress increases when you offer to go out of your way to help others. It is a kind gesture, but it can out you out, take time away from your self-care, and can possibly create feelings of resentment.  Remember, saying no to something allows you to say yes to something for yourself. 

5.       Talk to someone. You do not have to keep your thoughts and feelings to yourself.  You are not in this alone.  Try talking to a trusted friend or family member.  If that is not enough support or not an option, trying to talk to a therapist about  stress management and your emotions. 

Online Therapy in CT

Azalea Counseling & Wellness, LLC is currently offering online counseling so there is no need to wait to seek support until after the pandemic.   Call 860-888-2516 or email to schedule a free 15-minute phone consultation today!