It’s January. You may be feeling bloated or sluggish after the Christmas holiday period, the days are still getting dark early, it’s cold and frosty and so you feel completely demotivated. The glow of the holidays has gone leaving us still with several months until Spring. It is natural to feel low, unmotivated and a bit flat at this time of year.
So what can you do?
It’s always good at this time of year – a new year, a new start to put those resolutions into action, in a small way. It is best to break down goals into smaller ones, especially if you are feeling low.
At the start of each new week, it is good to think about what you would like to achieve, however insignificant it may seem to you. This could range from a small goal such as ‘Get out of bed an hour earlier each day’, ‘Do my laundry instead of letting it build up’ to wider health, career and relationship goals. Instead of making a goal vague such as ‘Exercise more’, it is best to set specific, achievable goals such as ‘Exercise for 1 hour this morning’. Specific goals tend to get better results.
I find that it is best to write down my goals in a notebook and to make them achievable for myself. Tick lists can be useful too, but the aim is not to overload yourself with how much you want to do, but to take each goal carefully and in its own time. Give yourself a day or time scale to do it in and don’t beat yourself up if you can’t achieve it, just make the goal more realistic and achievable next time.
Procrastination is my particular nemesis, as I know it is for so many people. However, if it becomes a problem you must ask yourself what is it about that particular goal that you don’t want to do. For example, if you fear something or struggle with motivation, try to reflect on its benefits and why you set that goal in the first place or what you can do to reach your goal.
As always, the goal must be achievable. Achieving goals brings a great sense of satisfaction and boosts self-esteem. You can either make the goals on your own or with a therapist, life coach or family member.
It is important if you are suffering from depression not to beat yourself up if you aren’t doing as much as you would normally. Depression brings a whole host of symptoms including demotivation and despondency, however there are many things that can help you feel better.
If you are really struggling please see your doctor (GP), therapist or psychiatrist.
At Brighton Wellness Centre, Jessica Valentine helps people struggling with many health issues to feel better. Jessica runs therapy sessions to boost wellness, recovery and self-esteem. Contact Jessica here
Jessica Valentine is a Chartered Counselling Psychologist who supports people within the local community and worldwide online. She offers online Skype therapy and face-to-face counselling in East Sussex, Brighton-Hove.
follow her on FB and IG: @getwellbrighton