7 Ways To Improve Motivation When The Mood Is Chaotic

Illustration of how to increase motivation when the mood is chaotic (Freepic)

YOGYAKARTA Not every day we wake up with a burning spirit. There are times when the mood is really chaotic and the simplest thing feels heavy to do. Whether it's due to stress, emotional fatigue, or unpleasant events, motivation can just plummet. However, that doesn't mean there is no solution. Clinical psychologist from the American Psychological Association, Dr. Christine Padesky, mentions that mood and motivation are interrelated. When the mood drops, energy decreases too. But if we can do just one small action, it can revive the motivational spark," he explained.

Here are some strategic steps that can be taken to stay motivated, even though the mood is bad.

When feelings are uncertain, don't force yourself to complete a big task. Focus on one small thing 'setting a bed, washing your face, or making a cup of warm tea. Simple actions can give a sense of achievement and help activate enthusiasm.

Psychologist Susan David in her book Emotional Agility calls this a 'tiny wins' 'small win that can improve our mood and encourage us to move on to the next thing.

Sometimes, we are even more stressed because we try to "have to be happy". In fact, accepting a bad mood can help us rise faster. Instead of forcing false positives, admit the feelings that arise and give yourself time to process.

Try writing a journal, or simply express feelings honestly: I'm tired, and that's okay. Validation of this feeling could be the beginning of the motivational recovery.

Talking to friends, family, or someone who is believed to provide a new perspective. Social interactions are also proven to increase the hormone oxytocin which has a positive impact on the mood.

Remember, you don't have to look strong all the time. Getting emotional support can actually be fuel when motivation feels lost.

The mood can be influenced by the physical environment. If the room feels happy or too dark, open the window, rearrange the position of the table, or listen to calming music. This small change can have a significant impact on your spirit.

Research shows that natural light and instrumental music can stimulate the production of serotonin, a hormone that improves mood.

When you feel stuck, ask yourself: Why did I start this from the start? Thinking about values or long-term vision can help balance chaotic emotions.

According to Dr. Steven Hayes, the originator of Acceptance and Commitment Therapy (ACT), acts based on value instead of a momental feeling is the strongest form of psychological flexibility.

Motivation is closely related to physical conditions. Lack of sleep, dehydration, or tired body can exacerbate mood. So, getting enough sleep, eating regularly, and staying hydrated is an important step to keep the mood stable.

Don't underestimate the power of sleep that is sufficient. In just 7'8 hours of quality sleep, the brain can restore energy and increase focus and emotional capacity.

The down motivation does not mean failure. It is a natural part of life. The important thing is to be gentle to yourself and keep moving, no matter how small the steps.

Please note, negative feelings are not the end of everything, you can build motivation when your mood is chaotic the way above. That way, there will also be stronger emotional resilience.