Keep Going

It is a fact that life can be overwhelming. The continual pressure to look good, to perform well, and to compete for wealth and affection creates a good deal of stress and, sometimes, we have periods when we feel down. Try not to get discouraged, though — it happens to everyone. If you are struggling to stay motivated, whether in work or in life in general, try to refocus your energy, put events into perspective, and recharge your mental batteries. You’ll be out of your rut soon.

Steps

Keeping Your Focus

1. Motivate yourself. While the demands of work and everyday life are constant, our will and ambition are sometimes not up to the task. We reach low points. It becomes hard to accomplish routine tasks. During these low points we have to remind ourselves to stay motivated. Look for ways that will keep you on task and focused.
   • Keep long-term goals in mind. If you are discouraged, step back and try to gain perspective. What are you doing? Why? Remind yourself of how hard you have worked, and remember that it is easier to tread water than to fall behind and catch up later.
   • Rehearse your past triumphs. Revisit a time when you accomplished something important — maybe it was winning a "worker of the year" award or getting special recognition for your volunteering. Let some of the positive memories flood back.
   • You might also try reminding yourself of strengths. Write down your areas of skill and strength. Having a reinforced sense of self can be a powerful sources of motivation.
   • Take stock of what you’ve accomplished each day. In the evening, reflect and recognize what you’ve done. Take a few minutes. Create a list. You will probably be surprised at how many items there are.
   • If the source of your fatigue is deeper, consider using a vacation day or planning a day on your weekend for yourself. Rest and focus on re-energizing.
2. Be flexible. Events in life rarely go exactly as planned. We run into unexpected problems with work, finances, or family, and it is important to be ready to adapt. Flexibility requires having an open mind, being ready to accept change, and sometimes making painful decisions. Without it, you may find yourself with lost opportunities.
   • One way to be flexible is to be prepared for all possibilities. Think about what might happen in the future, and consider different scenarios or perspectives. In other words, see the big picture.
   • Be willing to learn new skills, methods, or ways to take on tasks. For example, instead of fretting about why you lost out on a recent promotion at work, look for ways to make changes that will improve your efficiency and productivity.
   • Take risks. Success usually doesn’t just fall on your lap. Often we need to take a risk in order to take advantage of opportunities. And, if we fail, we can still learn from the failure and adapt in the future.
   • Don’t be afraid to vent a bit. Adapting forces you to go outside of what you are used to. It can be uncomfortable. It’s OK to feel that way, and, at least in private, you are justified in blowing off some steam.
3. Pace yourself. While pursuing goals, it’s healthy in both work and life to know when to stop, take a break, and rest. Pacing will improve your mental and physical well-being, while preparing you to start anew with full tank of energy.
   • Setting a good pace can be as easy as giving yourself regular breaks at work, or changing tasks every so often in order to reduce fatigue.
   • Listen to your mind and body. If you feel chronically tired and run down, rest. You can’t be productive unless you have energy and focus. If you can, take an hour for lunch and go for a walk.
   • Get adequate sleep each night to wake up refreshed — around eight hours is usually enough. A good sleep routine lets your brain function at its highest levels, while a lack of sleep will leave you grumpy, fatigued, and wooly-headed.
   • Enjoy life’s pleasures. There is a big world out there with music, movies and books, each of which can bring out your best. Have coffee or outings with friends or loved ones. An active inner and social life can give you a healthy balance.
4. Manage your time wisely. Perfectionists sometimes have issues with prioritizing. For them, every task, large or small, must be flawlessly done. In the fact of challenges, however, this attitude leads to a lot of stress. Mental health experts suggest asking, "What now?" and the identification of what is really urgent and has a lower priority.
   • Pay attention to when, if ever, you are not making efficient choices in your use of time. Be self-correcting.
   • You might try writing down your tasks and then putting them in a hierarchy. Some tasks will be “A” tasks. These are ones that need your best attention or are very urgent. Rate those under them in importance as B, C, or D tasks.
   • Do the most important thing on your list first thing in the day, maybe for 90 minutes. Then, in the evening, spend about 10 to 15 minutes reflecting on what you want to accomplish the next day. Make a new outline, if need be.

Putting Events in Perspective

1. Focus on things that you can control. It is very easy to get hung up on events outside of your control — you missed that promotion, you never got a call back after that interview, management keeps giving you tight deadlines. Take a moment and breathe. All of these things are outside of your control. What is the use in dwelling on them? Instead, focus on things that you can affect.
   • Stress comes from external forces but also from things that we can control. Instead of worrying about the missed call-back, think about the interview and identify your weak points. Then, try to address those weaknesses.
   • Instead of fretting about management, try to organize your time better and more efficiently so that your deadlines aren’t as arduous.
   • Have you ever heard the phrase “be stoic”? The Stoics were a group of ancient philosophers who argued that we can’t find happiness in life in outward, insecure things, but rather should look to ourselves for inner strength. In order to be happy we should focus on the things that we can control, namely our minds, our behavior, and our will. When you feel stressed, remember to be stoic!
2. Celebrate victories. Stop to recognize your small triumphs in life and reward yourself. After all, isn’t slow and steady progress better than none at all? Affirming these moments, even in a small way, will give you something to look forward to and remind you of your progress.
   • You needn’t throw yourself a party, but treat yourself somehow after a milestone. Give yourself the evening off to read a good book, go out for ice cream, or pop open a bottle of champagne with your spouse.
   • Celebrations can do wonders for your levels of self-esteem and motivation. Even just a little pat on the back will boost your mood.
3. Look at the bigger picture. Try to remember that every day, and each task of your daily routine, is only a small part of your life. You may feel down at a particular moment, or discouraged, but remember where you are on life’s road and how much effort you have spent to get there. Haven’t you achieved a lot? Widen your perspective a bit; it may improve your state of mind.
   • Think of past accomplishments. Feeling subpar at work? What about the time that you won the employee of the year award? Perhaps recalling that you balance a professional life with the full demands of being a parent will also give a little perspective.
   • So you might not earn as much as you’d like, and you might not have a fancy car. What do you have? What are you thankful for? Try counting your blessing and writing them down. Focus on things that you are grateful to have. You might be surprised at the length of the list.

Boosting your Mental Health

1. Have a support network. Having people to whom you can reach out is a great way to overcome stress, whether you are seeking concrete help or just a bit of encouragement. It doesn’t need to be a huge network. Really, you might find enough support in your family, a few friends, or a church community. The important thing is that you feel they are there for you.
   • Cast a wide net. Your “supporters” don’t have to fill all roles. You might have a co-worker that you talk to about work-related stresses, and a close friend in whom you can confide your fears and secrets.
   • Seek out help when you need it. If you are dealing with a particularly stressful patch of life, and your own network isn’t up to the task, consider looking for a support group where you can meet people with the same challenges.
   • Be proactive. Spend time with friends and family. Make time to see and talk to them.
2. Lead a healthy lifestyle. Physical well-being is actually closely linked to good mental health. For example, exercise and a healthy diet can noticeably improve your mental health and lead to reduced levels of stress. If you are feeling down, make sure you are not neglecting this side of your lifestyle.
   • Exercise can be a big mood-booster, as it reduces muscle tension, increases blood flow, and releases “feel-good” chemicals. Aim for a minimum of 150 minutes per week of moderate exercise, like walking, swimming, or light aerobics.
   • A good diet is another part of a healthy mind and body. Eating breakfast regularly and fueling yourself with healthy foods like whole grains, vegetables, and fruit will give you a steady stream of energy throughout the day, keeping you on the level.
   • Be aware of what mood-altering substances you put into your body, and why. Stimulants like caffeine, for example, found in coffee, tea, and energy drinks, gives you a temporary energy boost but can leave you feeling anxious, irritable, or restless.
3. Practice mindfulness. Mindfulness is a Buddhist technique that involves living life “in the moment.” Rather than judging events as good or bad, you observe them from an emotional distance. The goal is to overcome suffering not by aspiring to be different but by focusing on what is true from moment to moment. The idea is to be present and awake to experience.
   • Some people cultivate mindfulness through mediation. While this is a possibility, you don’t have to meditate in order to enjoy the benefits of mindfulness.
4. Talk to a mental health professional. We all have low periods. However, if you feel “down” or depressed for longer than two weeks at a time, you could have a form of mild depression and might want to talk to a mental health professional. Treatment can help you to feel better, motivated, and ready to focus again.
   • Know the signs of depression. Do you feel fatigued most of the time? Have you lost interest in your friends or activities that you usually enjoy? Do you find it hard to concentrate on normal tasks? Are you easily irritated and short-tempered? These are all signs of mild depression.
   • Depression can result from a host of factors. Sometimes there is a physical cause. In other cases, however, it stems from heredity, chemical imbalances in the brain, or just stresses in your everyday life. If you think that you are depressed, the best thing to do is see a health care provider.

Tips

• Keep in mind that everyone experiences times when it seems difficult or impossible to keep going.
• If you persistently struggle, you should consider seeing a psychotherapist or psychiatrist for assessment and/or help in gaining clarity about the nature of your difficulties and how to overcome them.
• Sleep is very important. You need to re-charge and keep focused to have a healthy attitude to life. The key is to stay optimistic.

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Sources and Citations

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