welcome to happiness isn't brain surgery with Doc's nights this podcast was created to provide you the information and tools doc Snipes gives her clients so that you two can start living happier our website doc Snipes calm has even more resources videos and handouts and even interactive sessions with Doc Snipes to help you apply what you learn go to doc Snipes calm to learn more I'd like to welcome everybody to happiness in brain surgery with Doc's nights today we're going to continue talking about causes of depressive symptoms and ways to address them in this section we're going to review the causes consequences and possible interventions for lack of motivation and apathy now these are symptoms that are common to a lot of things and you may not be depressed but you may just have one of those days or weeks where you're just like I just don't care I'm feeling blah about everything and I often tell people you know think about your from Winnie the Pooh he was kind of apathetic and just went along not a whole lot of motivation this is kind of what I'm talking about here so whether you're depressed or not if you're experiencing a lack of motivation and apathy we may have some tips for you here apathy is defined as a lack of motivation due to a lack of energy and/or a lack of pleasure or reward so you just don't care it's like whatever I have no desire motivation is a feeling that can best be described as a desire to get up and go so if you've got motivation then you don't have apathy they're kind of flip sides you cannot get motivated without being able to experience pleasure or reward when you do something there's a reward for it that's basic behavior modification we do the things that have the most reward available to them so when we're talking about increasing motivation when we're talking about getting up and doing something we're talking about what's the reward we're going to choose the best option you know I'm sitting on the couch I'm watching the Netflix marathon and I'm looking around going you know what I really need to mop the floors what do you think I'm most motivated to do where's the reward watching the Netflix marathon or mopping the floors fortunately or unfortunately in my case it's mopping the floors because I'm a freak about floors but you're going to choose the one that's probably most rewarding so if you've got to do something that's not too rewarding you're going to have to figure out how to make it warning and I do have some tips for you there dopamine norepinephrine and serotonin are all involved in pleasure and reward so if they're at a whack then you're probably going to have difficulty feeling motivated and experiencing reward for things now dopamine for example is and serotonin are prominent in prominently motifs toward manipulated when somebody takes opiates so it's not just depression it could be a medication side effect that's causing lack of motivation and apathy after the dopamine system kind of gets out of whack if you don't have that substance in there to keep the levels up then you may not feel quite so good an imbalance between any of these three chemicals is believed to contribute to the lack of ability to feel reward or pleasure which is why a lot of people return or relapse or reuse certain drugs because they're not feeling their neuro chemicals are out of whack and without that drug they're not feeling happiness and reward imbalances can be caused by addictive behaviors and I say that really generally we're talking about everything from sex addiction to opiates anything that causes a rush that gives you an extreme sense of pleasure that's letting the dopamine floodgates open which means your body has to make more and rebalance everything and there's a whole presentation on what happens in addictive behaviors with your with your neurotransmitters just be aware that addictive behaviors of any kind can cause an imbalance in your neuro chemicals now the good thing is after a period of not engaging in those behaviors your brain chemicals generally balance back out to what they should be for you now whether that's normal or happy I can't say now some people started using because they or self-medicating because their brain just didn't make enough of certain neuro chemicals and if that's you then after your brain balances back out to where it should be then you can start finding ways working with your psychiatrist or your doctor to get those neurotransmitter levels where they should be but we can't tell anything until after your brain has recovered from being exposed to addictive behaviors chronic stress mental or physical also alters your neuro chemical balance remember I talked earlier about how serotonin goes down in the presence of cortisol so understanding that if you're under chronic stress and it can be physical as well as mental if you're in pain all the time it's going to be hard to feel pleasure and I most people can think back to a time when they were mentally stressed or when they were physically sick or in pain and then you can go yeah you know it was real difficult to find anything really enjoyable at that point in time so the Y's are less important than understanding that that's what happens lack of quality sleep causes neurotransmitters to get out of balance poor nutrition your body makes neurotransmitters and recovers and repairs from the food you eat if it doesn't have enough building blocks you're probably not going to feel optimal and hormone imbalances as we age as we get sick when we take certain medications your hormones can get out of whack so it's important to pay attention to that as a possible cause of apathy and lack of get-up-and-go if you will the nice thing is hormones can be measured in most hormones can be measured in blood tests so that's something your doctor can easily look at and go yes there's a problem or no there's not your thyroid hormone is one of the ones that's easiest to test for so if your hypothyroid you're probably not going to have a lot of get-up-and-go so let's talk about motivation killers here there's ten of them lack of purpose if you're getting up and you just don't see the point to doing something you're not going to have a lot of motivation so it's important to identify those people things and goals which are important to you and whenever you're getting ready to do something go okay how is this helping me get closer to the people things and goals that are important to me and once you identify that you're going to be like okay it's worth getting up and working on poor diet make sure you're eating a healthy diet including adequate water you don't have enough water you're going to feel foggy fatigued exhausted and regardless of anything else when you're feeling that way when you're feeling sluggish your motivation generally will wane you want to get quality proteins because those are the building blocks your body needs and good sources of B vitamins and magnesium why B vitamins and magnesium because they're needed for the chemical reactions that break down the protein to make the neuro chemicals and the hormones you need to keep going vitamins are basically your body's little spark plugs think about trying to start a lawnmower and you've got great gas in the lawnmower the lawnmower itself you know pretty functional you go to start it and it just won't turn over because the spark plug is not there or because the spark plug is dead well same sort of thing happens in your body if you're not providing it the proteins are like the gas and the vitamins are like the spark plug so you can have great proteins in there but if you're not getting a good balance of vitamins your engine ain't gonna go quality sleep I know we went over this last time we're going to spend a little time here I use the acronym shades this might help you remember it S stands for have a sleep routine an hour and a half before bed to help cue your body it's about time to go to sleep H stands for hydration reduce it three hours before bed so you don't have to get up and go pee throughout the night a stands for alcohol avoid it you want to make sure that your blood alcohol is zero point zero zero zero at bedtime so you're not processing alcohol when you're trying to go to sleep B stands for darkness use blue light filters on any of your electronic devices to help you get to sleep if you have a television on when you're going to sleep then make sure to set the sleep timer so it goes off you know shortly after you drift off so that's not interrupting your sleep East ants for ergonomics have a good pillow and a good mattress so you're not waking up with a sore shoulder or a crook neck and S stands for stimulants avoid them cut back on your caffeine make sure you cut back on your if you use any nicotine products two hours before bedtime and be aware that decongestants are stimulants and will impact your sleep if you have to take them but you want to try to avoid anything that's a stimulant several hours before bed other motivation killers include being overwhelmed you need to prioritize make a list of everything you got to do and I say got to do because most of us think we got to do everything then you want to prioritize the must booze from the can waits and you know I have a list of gotta do's a mile long but there's probably probably only about 15 of them that I have to do or there's going to be significant negative consequences the rest of them are can wait you know as energy allows make a list of the things on your must do list and try doing one thing a day start knocking them off one at a time instead of going well I've got to get all this done this weekend identify two or three things and the next weekend two or three more things ask for help and delegate things that can be delegated you can mark some things off your list by having the kids help out your neighbor your spouse with best friend whatever simplify some things don't have to take a bunch of time if you normally spend an hour and a half cooking dinner every night well that's wonderful but if you are short on time and you are overwhelmed meals can be simplified there are what are those things called frozen dinners that you can put in you can order out do you want to do that every single night no prob not but can you simplify if there's a week where you just feel like you've got sixteen million things going on sure cleaning is the same way you know yes ideally you would dust and vacuum and mop and do all those things on a regular basis but in the big scheme of things if you are pinched for time what has to be done in your mind as far as cleaning goes and leave it at that you know if you can skip laundry for a week then maybe you can set and maintain boundaries with other people a lot of times we get feeling overwhelmed because we've said yes to too many people somebody asks us to do something and we say yes and we need we have a bunch of other stuff going on but we don't want to bother anybody but by asking for help one of the important things in health and happiness is finding balance being able to say no and being okay with that if you can't look at the reasons why are you afraid of rejection that might be something else you need to deal with obviously you don't want to say no in a mean way but being able to say no and stick to your guns and say you know no I've really got too much going on right now maybe next week or two weeks from now we can set a time to go out and hang out or something the setting and maintain boundaries is really important to keeping from being overwhelmed the other part of that is being able to ask for help when you've got too much on your plate being able to go to one of your friends and say I really need assistance with this would you be willing and they can say yes or no but those boundaries are there to help you know what you can and can't do and know when you need help if you set boundaries that tell you that you know when it gets to this point I really need to reach out that's going to help you be happier and healthier circadian rhythm disruption is also another motivation killer aim for five to ten minutes of sunlight in the morning and Eve a lot of us get this going to and from our car but if you don't maybe you can sit by a bright window when you're drinking your coffee in the morning I mean ideally out on the patio but you don't have to be in bright sunlight obviously you don't really want to do it between the hours of 10:00 a.

m. and 4:00 p.m.

Source Link: https://www.youtube.com/watch?v=V7WJAPVGmys

Leave your comment

Your email address will not be published. Required fields are marked *