Content

• To step
• Method 1 of 3: Stay focused
• Method 2 of 3: Put events in perspective
• Method 3 of 3: Improve your mental health
• Tips

The fact is that life can be overwhelming. The constant pressure to look good, perform and compete for wealth and attention creates a lot of stress and sometimes there are times when we feel down. However, try not to get discouraged - this happens to everyone. If you are struggling to stay motivated, either at work or in life, try to refocus your energies, put events in perspective and recharge your mental batteries. Before you know it you will be out of misery again.

To step

Method 1 of 3: Stay focused

1. Motivate yourself. While the demands of work and everyday life are constant, sometimes our will and ambition are not up to the task. We are reaching a low point. It becomes difficult to get routine tasks done. During these lows, we need to keep reminding ourselves to stay motivated. Look for ways to stay task-oriented and focused.
   • Keep your long-term goals in mind. If you are discouraged, take a step back and try to regain your perspective. What are you doing? Why? Remind yourself how hard you worked and remember that it's easier to tread water than to fall behind and have to overtake.
   • Practice your past triumphs. Go back to the days when you accomplished something that was important - perhaps this was once you were "employee of the year" or received special recognition for your volunteer work. Bring back some of those positive memories.
   • You can also remind yourself of your strengths. Write down those areas where your skills and strengths lie. An enhanced sense of self or self can be a powerful source of motivation.
   • Take note of the things you do every day. In the evening, reflect and recognize what you have done. Take a few minutes for that. Create a list. You will probably be amazed at how many things you can list.
   • If the source of your fatigue is deeper, take a day off or plan a day on the weekend for yourself. Rest and focus on regaining your energy.
2. Be flexible. Events in life rarely go exactly according to plan. We run into unexpected problems at work, financially or within the family, and it is important to be prepared for adjustments. Flexibility requires an open mind, a willingness to accept change, and sometimes making painful decisions. Without it, you may miss out on opportunities.
   • One way to be flexible is to take all possibilities into account. Think about what may happen in the future, and what different scenarios or perspectives may arise. In other words, look at the bigger picture.
   • Be willing to learn new skills, methods, or ways to do a task. For example, instead of worrying about why you missed that recent promotion at work, consider ways to make changes that can improve your efficiency and productivity.
   • Take risks. Success usually does not just happen. Often you will have to take a risk to take advantage of opportunities. And then if you fail, you can still learn from that failure and adjust that approach for the future.
   • Don't be afraid to express your feelings every now and then. Adaptation forces you to step outside of the terrain you are used to. This can be uncomfortable. It's okay to feel that way and you can let off steam if you're alone for a while.
3. Hold yourself back. In the pursuit of goals, it is healthy to know when to stop, when to take a break, and to rest, both in your work and in your personal life. This will improve your mental and physical well-being as you prepare to start over, fueled with energy.
   • Maintaining an appropriate pace can be as simple as taking frequent breaks from work, or alternating tasks every so often to reduce fatigue.
   • Listen to your body and mind. If you feel chronically fatigued and exhausted, take a break. You cannot be productive if you don't have enough energy and focus. If possible, take an hour for lunch and go for a walk.
   • Get enough sleep each night to wake up refreshed the next morning - eight hours is usually enough. A good sleep routine allows your brain to function at peak levels, while sleep deprivation makes you sullen, tired and fuzzy.
   • Enjoy the pleasures of life. Out there is a great world of music, movies and books, all of which can get the best out of yourself. Have a coffee with friends or loved ones. An active inner and social life can give you a healthy balance.
4. Use your time wisely. Perfectionists sometimes have trouble prioritizing. For this type of person, every task, small or large, has to be done perfectly. However, when it comes to challenges, this attitude can lead to a lot of stress. Mental health experts suggest asking yourself, "What next?" and find out what is really urgent and what has a lower priority.
   • Note those times when you are not making efficient choices in the use of your time, should that happen. Correct yourself.
   • You can write down your tasks and organize them. Some tasks then become the “A” tasks. These are the tasks that require the most attention or are particularly urgent. Rate the other tasks that follow by importance of B, C, or D.
   • Do the most important thing on your list first in a day, such as for 90 minutes. Then you spend about 10 to 15 minutes in the evening thinking about what you want to achieve the next day. If necessary, create a new overview.

Method 2 of 3: Put events in perspective

1. Focus on those things you can control. It's particularly important to get bogged down in things that are beyond your control - you didn't get a promotion, you never got a call back after that interview, management keeps burdening you with tight deadlines. Take a moment to breathe. All these things are beyond your control. Then why should you dwell on it? Rather focus on those things that you can influence.
   • Stress comes from external forces, but also from things that we do have control over. Instead of worrying about that call you didn't get, think about your interview and point out your weaknesses. Then try to do something about those weaknesses.
   • Instead of worrying about management, try to organize your time better and more efficiently so that your deadlines are less strenuous.
   • Have you ever heard the comment "be stoic"? The Stoics were a group of ancient philosophers who argued that we cannot find happiness in life in the external, uncertain things, but that we can better look at ourselves in search of inner strength. In order to be happy, we must focus on the things we can direct, namely our mind, our behavior, and our will. When you're tense, don't forget to be stoic!
2. Celebrate your victories. Take a moment to reflect on the small triumphs in your life and give yourself a reward for it. After all, isn't slow but steady progress better than no progress at all? Positive affirmations of these moments, however small, give you something to look forward to and remind you of your progress.
   • You don't have to organize a party for yourself, but treat yourself to something after reaching a milestone. Give yourself a night off to read a good book, get an ice cream, or open a bottle of champagne with your spouse.
   • Celebrating something can work wonders when it comes to your self-esteem and motivation. Even a small pat on the back can boost your mood.
3. Look at the bigger picture. Try to remember that every day and every task of your daily routine is just a small part of your life. You may feel a little down or discouraged at some point, but then think about where you are in the path of your life and how much effort it took to get there. Have you not really achieved much yet? Then broaden your perspective. It can improve your state of mind a lot.
   • Think of past achievements. Do you feel that you are not performing well at work? And what about the time you became employee of the year? Perhaps it also helps to think of the fact that, in addition to your work, you also bear full responsibility as a parent, to be able to put things into perspective.
   • So you may not be earning as much as you would like, and you may not have a luxury car. What do you have? What can you be grateful for? Count and write down your blessings. Focus on those things you are grateful for having. You may be surprised at the length of that list.

Method 3 of 3: Improve your mental health

1. Make sure you have a support network. Whether you're looking for concrete help or just need a little encouragement, having people to talk to is a great way to get rid of stress. It doesn't have to be a big network. You may also be able to find adequate support within your family, from a few friends, or from a church community. Most importantly, you feel like they are there for you.
   • Throw out a big safety net. Your “supporters” don't have to fill every role. You can have a colleague to talk to about work-related stress and a close friend to talk to about your fears and secrets.
   • Seek help when you need it. If you're dealing with a particularly stressful point in your life and your network doesn't solve it, consider looking for a support group where you can meet people who are facing similar challenges.
   • Be proactive. Spend time with friends and family. Make time to see and talk to them.
2. Live a healthy lifestyle. Physical health is directly related to good mental health. For example, exercise and a healthy diet can noticeably improve your mental health and reduce stress. If you're feeling down, don't neglect this side of your lifestyle.
   • Exercise can be a great mood booster, as it decreases muscle tension, stimulates circulation and releases “happiness” compounds. Aim for at least 150 minutes per week of moderate exercise, such as walking, swimming, or light fitness training.
   • A good diet is another prerequisite for a healthy mind and body. Eating breakfast every day and providing yourself with healthy foods such as whole grains, vegetables and fruits will give you a steady flow of energy throughout the day, helping you stay active at a high level.
   • Be aware of the things you eat and drink that can affect your mood and why. Stimulants, such as caffeine found in coffee, tea, and energy drinks, give you a temporary boost of energy, but can make you feel anxious, irritable, or restless.
3. Practice mindfulness. Mindfulness is a Buddhist technique and is based on living "in the moment." Rather than classifying events as good or bad, consider them from an emotional distance. The goal is to get rid of the suffering, not by wanting to be different, but by focusing on what is true from moment to moment. The idea is to be present in the here and now and to be open to experiences.
   • Some people develop mindfulness through meditation. While this is possible, it is not necessary to meditate to reap the benefits of mindfulness.
4. Talk to a mental health worker. We all know our lows. However, if you have been feeling “down” or depressed for two weeks or more, you may have mild depression and it may be an idea to talk to a counselor. Treatment can help you feel better, be more motivated and ready to focus again.
   • Know the symptoms of depression. Do you feel tired most of the time? Have you lost interest in your friends or in activities that you usually enjoy? Do you find it difficult to focus on common tasks? Do you get irritated quickly and are you short? These are all symptoms of mild depression.
   • Depression can be the result of a variety of factors. Sometimes there is a physical cause. In other cases, however, it is a hereditary factor, a chemical imbalance in the brain, or simply the stress of your daily life. If you think you are depressed, the best thing to do is to see a doctor.

Tips

• Keep in mind that everyone experiences times when it seems difficult or impossible to just keep going.
• As long as you continue to struggle, consider hiring a psychotherapist or psychiatrist for an examination and / or help clarify the background to your problems and how to overcome them.