Motivation and Depression

Motivation and Depression

There are two types of motivation, intrinsic and extrinsic. While we typically use extrinsic motivations (through the implementation of rewards and punishments), we desire intrinsic motivation (the internal drive to do something for the sake of doing it).

Extrinsic motivation is most often used when we need to do something that we really do not want to do. Whether it is exercising, balancing the checkbook, or cleaning the house, extrinsic motivation is used as a tool to encourage us to get over the “I don’t want to’s” by guaranteeing us something that we do want. So, for example, some will treat themselves to a milkshake as a reward for working out.

As is the case with that example, there are some situations where the extrinsic motivator does not make sense. Why reward yourself with a milkshake for working out? While it may not make intuitive sense; when you talk to the person who uses that strategy, he/she will likely say that he/she “just burned off the calories the milkshake would put back on.” Interesting perspective.

What we really hope for is intrinsic motivation. The internal drive to WANT to work out and get healthy. No milkshake needed, just a desire to get healthy. This type of motivation is sometimes harder to come by, especially when the target behavior (in this case, exercising) is not something we really want to do.

Motivation and Mood

Nonetheless, that is not the purpose of this post. Instead, I want to focus on the relationship between motivation and mood. Why is it that we have intrinsic motivation to do something sometimes, but at other times we don’t?

The answer could be in your mood. In fact, as we really consider various mood states, it is clear to see this relationship.

There are two mood extremes: depression and mania. As many of you know, depression is the motivation zapper. Many who struggle with depression experience what is called anhedonia – or the inability to experience pleasure. They also experience avolition – the absence of volition, or… motivation.

Mania, on the other hand, often offers the opposite. Mania, the defining characteristic of Bipolar Disorder, potentially increases motivation. In addition to increasing energy, many people with mania have an “increase in goal directed behavior.” Well, an interest in “goal directed behavior” is just about the definition of motivation.

This is certainly not to say we should all be hoping for a little mania. The other symptoms of mania – irritability, racing thoughts, pressured speech, impulsive spending, and sometimes delusional ideas – make functioning very difficult. Therefore, while there is an increase in motivation, that motivation is not necessarily directed at the right thing – instead of working on that project you really need to get done for work, you may spend 15 hours building  all of that IKEA furniture that you bought, but don’t really need.

Mood, Motivation, and Life

As we see this relationship between mood and motivation, we should ask ourselves how it relates to our everyday life?

Well, it really is kinda simple. When we feel good, we tend to have more motivation. And when we feel bad, well, we don’t. So to account for this, we need to call on some flexibility. We need to adjust our use of the different forms of motivation.

So, we can agree that when things are going well, you are likely to be more motivated. During these times, your intrinsic drive will likely be sufficient. As such, there is not much attention that is needed here. Just go out and do it.

When you are feeling down, well, that is another story. Whether you feel tired (physically or emotionally), overwhelmed, or just plain blah, this is a time when you may call upon an extrinsic motivator to get you over the hump. While we do not want to rely on extrinsic motivators all the time, doing so every once in a while is not only acceptable, it is ideal.

Certainly your extrinsic motivation should not be counter intuitive (as mentioned above), but you can be very creative about it. For example, say you just do not want to do the dishes. They have stacked up and you just cannot get yourself to stand there and do them. Perhaps, if there is no pressing reason for them to be done today (i.e., no dinner parties scheduled in the next 24 hours), use that as a motivator to exercise!

You could tell yourself, “OK, self, it is either dishes or a walk, what’s it going to be?” If you really do not want to do dishes, avoiding that task by going for a walk is what we call a negative reinforcement. You took away something distressing (washing dishes) to increase a behavior that you prefer (exercise). Win — Win.

Be creative. Do not find yourself stuck in the “If this, then that” humdrum of extrinsic motivation. Instead, find other ways to reach those goals. While it still comes down to the fact that you have to just do it, when you find effective ways to motivate yourself, that step is usually easier.

Be mindful of your mood and energy levels. We all have that variability in our mood, and thus, our motivation. But when we are in tune with our body (physically and emotionally), we are able to use other strategies to make sure we do those things we know we need to do!

Keep going!