In this article we will learn
- -What is motivation - 3 External and 11 internal triggers and catalysts for creating motivation
- -Why Demotivation happens - 42 causes of demotivation
- -Why burnout happens - 40+ Symptoms of burnout - Emotional, Physical, Mental, Professional and Behavior Burnout
- -64 tips on what to do to generate motivation
- -Create your own customized happiness booster & relaxer methodology by using your 6 senses + choosing what works from you using nature - from the following 47 and adding what inspires you
What is motivation – in the most-simplest explanation - we are said to be motivated - when we have the enthusiasm, the drive, the hopefulness, the energy, the optimism, the passion, the perseverance to take action towards our objectives , goals , dreams , needs , desires and whatever are important for us.
Motivation is the catalyst or stimulation to make us take the right actions – irrespective of how tough it may seem or how boring it may look.
Motivation can happen through internal & external factors - motivation can be both positive as well as negative
3 major External stimulants like
- 1.When we expect a significant benefit or gain -monetary, materialistic and emotional or anything that makes us feel better
- 2.To Avoid any type of loss, harm, hurt [physical, financial, emotional, social and of anytime]
- 3.Forced upon us & and we must do that AND do that well - maybe the demands and orders of powerful person
11 Internal stimulants like
- 1.When we have driving and Passionate goal, dreams and dreams
- 2.We want to prove others wrong or right – especially when others challenge us by saying that you can-not do it
- 3.To prove ourselves right in an arguments - this is highly negative - going for argument shows emotional insecurities
- 4.We get inspired by our failures, setback and mistakes
- 5.We are competing with others – especially if we have this feelings - if they can WHY can't I
- 6.We are competing with ourselves – with the focus to become better and better
- 7.We have been inspired by our role-models or exceptional personalities and events
- 8.We sense a bright opportunity and move forward to encash it
- 9.We feel disgusted of with the type of life we are living - we get sick and tired of this passive living AND take actions to transform
- 10.It is either survival or perish - and when the changes and crisis - makes us experiment and invent
- 11.We are facing TINA - There is no alternative - situation
Why Demotivation happens - 42 causes of demotivation
Demotivation can be temporary through some sources where it will dip your motivation for a short time – this is not that serious, as many times bouncing back is automatic.
But when the demotivation is prolonged it leads to many un-resourceful states like burn-out & psychological disorders like chronic depression etc. – which is too serious to ignore & may need expert help.
42 causes of demotivation
- 1.These causes may be applicable only in a particular part of your life like professional, family, relationship, personal etc. - and few could be all across
- 2.Unexpected failures
- 3.Insults or put-downs by others
- 4.Rejection by your boy-girlfriend or peer group
- 5.Too many overwhelming responsibilities - forced or taken yourself
- 6.Forced to make tough decisions - on every day basis
- 7.Your carrying-out responsibilities of others – - forced or taken yourself but don't get any credit or recognition
- 8.Excessive expectations & demands from others
- 9.You have Unrealistic expectations from yourself
- 10.Unnecessary pressure applied by others
- 11.Excessive demands on your time - from many different directions or people - in your job, family and socially
- 12.Wrong and unrealistic goals - chosen by you
- 13.Fear of - unknown, failure and making mistakes etc.
- 14.Being totally clueless on - how to handle the problem, situation and people you are facing
- 15.Lack of clarity in what is expected from you
- 16.YET will be accountable if do not perform as per unexplained expectations from these people
- 17.Pressure for delivering results – without having the right resources, authority, ability and support etc.
- 18.Stuck in a routine life with no challenges to move out of comfort-zones
- 19.Grief of losing someone you are attached very deeply - through death or separation
- 20.Loneliness - without friends, partner and social interactions
- 21.Unable to decide – because of dilemma due to not have clear values
- 22.No clarity in future career path as well as career growth
- 23.Insecurities – Professional, social, emotional, psychological or financial
- 24.Feeling undervalued and feeling worthless
- 25.No Self-development and learning opportunities - doing same thing the same way everyday
- 26.Toxic and insecure bosses
- 27.Poor leadership
- 28.Bad culture – biased towards some specific people
- 29.Lack of meritocracy and accountability
- 30.Too much micro-managing with too much interference in your work
- 31.Lack of growth in profession, job and in other life areas - being stagnant
- 32.Lack of recognition & rewards
- 33.Poor or lack of clear communications from top
- 34.Working in profession or job - utterly incompatible with your personality
- 35.Toxic colleagues and people in your circle
- 36.Negative family-members, friends and associates
- 37.Suffering from low self esteem
- 38.Unable to say no
- 39.Lack assertiveness to assert and claim your rights
- 40.No encouragement from any quarters
- 41.Disagreements, conflicts, arguments and fights on regular basis
- 42.Suppression of your rights and feelings
Why burnout happens - Symptoms of burnout
Prolonged demotivation will cause burnout [this is especially in the case of job - but can happen in very close relationships also – where your trying to mend, improve, repair relationship - is not giving you any positive results].
Untreated burnout situation may turn into depression and other major issues needing expert help. You may get into a "fight, freeze, fright, or flight" syndrome if not taken help.
Symptoms of burnout - If you have at least 3-6 major signs out of the following - you are either already burned –out or on the way to getting burned-out
6 Physical symptoms
- 1.Always feeling fatigued - lack energy, tired
- 2.Physically and emotionally exhausted, drained, and depleted
- 3.Trouble falling asleep or staying asleep
- 4.Loss of appetite
- 5.Eating unhealthy
- 6.Eating irregularly
8 Mental symptoms
- 1.Inability to recall even the simple things – which normally should be recalled easily
- 2.Forgetting recent things - sometimes important tasks
- 3.Losing concentration
- 4.Inability to focus for long or on anything requiring alertness
- 5.Scared to take actions
- 6.Avoiding taking small risks
- 7.Find it difficult to relax
- 8.Have a generally negative attitude - many times coupled with the feeling that nothing is going to work out
27 Emotional symptoms
- 1.Worrying most of the time
- 2.Feeling low
- 3.Losing ability to laugh
- 4.Don't feel like having fun
- 5.Feeling sad
- 6.Cry at the smallest or no reason
- 7.Sense of hopelessness
- 8.Overpowering Feelings of guilt
- 9.Embarrassment and shame
- 10.Seething internal anger and rage - w
- 11.Unable to enjoy
- 12.Apathy
- 13.Non-reactive and passive
- 14.Increased irritability
- 15.Self-doubt
- 16.Feeling helpless and trapped
- 17.Giving-up and acceptance of defeat
- 18.Believe that all is lost
- 19.Cynical and negative outlook
- 20.Decreased satisfaction a
- 21.Very low or nil sense of accomplishment - can't recognize self-achievements
- 22.Undervalues self
- 23.Feeling alone in the world
- 24.Do not look forward to future
- 25.Feel unworthy
- 26.Almost always bored
- 27.Get bored easily with everything
6 Behavioral symptom - these behaviors can be observed by others
- 1.Tries to be alone - prefer isolation from others
- 2.Detached from family, friends and socially
- 3.Uses junk-foods, colas, drugs or alcohol to cope
- 4.Takes out frustrations on others
- 5.Lack of interest in social activities
- 6.No exercise or physical activities
15 Work and professional symptoms
- 1.Loss of productivity
- 2.Sliding performance
- 3.Shying-away from taking responsibilities
- 4.Skipping work
- 5.Coming in late and leaving early
- 6.Procrastinating
- 7.Taking longer to get things done
- 8.Find it difficult to take initiatives
- 9.Feeling stagnate
- 10.Constantly worry about making mistakes
- 11.Loses cool over minor issues and tend to over-react to the people and situations
- 12.Disengagement at work
- 13.Increased absenteeism and accidents
- 14.Interpersonal issues at home and at work
- 15.Being preoccupied with work that is even when not at work – always thinking about work
64 tips on what to do to generate motivation
- 1.Understand that getting out of the burnout - is a slow process - you cannot hurry the progress in most cases
- 2.Identify, get in touch with yourself - to reflect on your goals, dreams, passions and desires - that you feel you should go for in future
- 3.Give yourself space and time - loosen up, relax, take vacations, breaks and sabbaticals
- 4.Stop taking life - too seriously
- 5.Make a list of all the situations that is causing you - stress, anxiety, worry, frustration, hopelessness and helplessness
- 6.Create a resolve -that you want to get better
- 7.Stop taking additional burden - just say no to any new demands and pressures
- 8.Accept that you are not well - getting better is the most important priority for yourself & your loved ones
- 9.Start delegating most of your tasks at work place - even if the person you're delegating to may not do them as quickly or as well as you would.
- 10.Take breaks between different projects
- 11.Become part of few social groups - which have widely different focus
- 12.Go for new interests - that makes you feel good
- 13.Join global professional forums - Participate openly & share what you are going through
- 14.There may be many suggestions - but this is not the time and platform for taking them seriously. Only listen – but if something appeals to you try that out
- 15.Prevent working after office hours AND especially when you have already delivered your day's work
- 16.Develop understanding with your boss
- 17.Consider a support group – online, friends, well-wishers, mentors
- 18.Avoid gossip and those people who talk negative & spread rumors
- 19.Look for hidden perks in your job - how it is helping you, your family, your future PLUS how it boosts your self-worth
- 20.Recognize when you need a break
- 21.Take your vacations – never become a person who never takes their vacations - these persons later have all their vacations in the hospital -
- 22.When you're sick - focus on getting better - don't think about work
- 23.When you work - be productive by prioritizing and doing all your high-payoff activities and tasks
- 24.Focus on doing them well Always Excel - but perfectionism absolutely no
- 25.Take relaxation seriously
- 26.Cultivate a rich non-work life – full of activities with kids, family and spouse
- 27.Unplug from all gadgets – which makes you connected with world
- 28.Switch-off social-media- many of them may increase your feeling bad by comparing yourself with other's false postings
- 29.Plan your day become organize - identify the most important ones – do these - Avoid the unnecessary ones
- 30.Try to be more sociable with your coworkers
- 31.Invest in your closest relationships - such as those with your partner, children or friends.
- 32.Get enough sleep
- 33.Be disciplined in your habits
- 34.Connect with a cause or a community group that is personally meaningful to you
- 35.Gain from the power of giving – start devoting your time for people's welfare
- 36.Find value in what you do
- 37.Create meaningful life
- 38.Re-evaluate priorities
- 39.Set healthy personal boundaries
- 40.Don't overextend yourself
- 41.Learn how to say "no" to undue requests and demand on your time.
- 42.Identify and ignite create time for passion for your hobbies & interest
- 43.Nourish your creative side – by always looking better and effective ways of improvements - as long as you enjoy & feel recharged
- 44.Strictly maintain healthy diet - - reduce your high intake of foods that can adversely affect your mood - give your mood a fast-mood-boost
- 45.Avoid substance abuse and dependency
- 46.Drink alcohol in moderation- if it relaxes - alcohol temporarily reduces anxieties short-term - but too much will increase anxiety when it wears-off
- 47.Take risks
- 48.Go for all those thing you are scared of – start with small - if possible later go for sky-diving, bungee-jumping - to create big boost in your permanent
- 49.Do unusual everyday – think about creating surprises for your loved ones
- 50.Scheduled time for fun and play
- 51.Smile and laugh more – watch classic comedies
- 52.Focus of small happiness - like observing the innocent smile of a child
- 53.List all your small successes & accomplishments
- 54.Identify and list all your problems and challenges
- I.Divide them into - three categories
- II.Which are within your control
- III.Those beyond control completely
- IV.And those - where some part is within your control and some is not at present
- V.Take actions on all those within your control
- VI.Learn and acquire skills, knowledge, exposure, habits and discipline - to overcome which are not in your control now to make them within your control
- VII.Learn to ignore the impossible problems
- 55.Avoid peoples who drains your energy and make you feel bad about yourself
- 56.Get rid of toxic people from your life - if you can eliminate them altogether nothing like it
- 57.Spend time with people who inspire you - who are positive - who are very wise and clear about what they want
- 58.Create a list of your major past accomplishments
- 59.Celebrate life - by having a get-together with your loved ones
- 60.Meditate
- 61.Disrupting the status quo - create meaningful proactive change in your life
- 62.Forgive people who make your blood boil - for your own sake
- 63.Appreciate others
- 64.Take a weekly sabbatical - Do absolutely nothing
- 65.Create your own customized happiness booster & relaxer methodology by using your 6 senses + choosing what works from you using nature - from the following 47 and adding what inspires you
- I.Use nature for lifting you up
- II.Go trekking, hiking
- III.If possible have a pet dog, cat & play with them
- IV.If you have access practice deep breathing while listening to natural sounds, like water fall, birds chirping in early morning
- V.Go for gardening – plant and nurture trees
- VI.Cook or bake something
- VII.Spend time in nature bird watching – just lying outside – even at night watching stars
- VIII.If possible go to beach – take a walk early morning or at night – moon-lit walk would be very exciting
- IX.Use internet to read, watch, listen - motivating, comic, inspiring - movies, stories and speeches
- X.Type your situation with how to overcome in Google - select few which appeals to your situation
- XI.Write your condition as a question for help on the sites like Quora
- XII.Watch an inspiring talk on YouTube and Ted-Talka
- XIII.If possible just go for an adventure trip - activities under expert guidance
- XIV.Deliver a talk on something you are good in
- XV.if possible have large picture of nature in your house
- XVI.Identify & keep a photo folder of the photos of the people you love & your vacation photos
- XVII.If you believe in god – have pictures which actually makes you feel that they are there & looking at you with blessing
- XVIII.Build a collection of movies based on real life stories or motivational movies + also the collection of movies that makes you laugh
- XIX.Make a time to recall the good memories, of success of happiness – simply lying down & imagining with closed eyes - feeling the feeling & making it feel as if it is happening right now – with practice you can do that very nicely & it will change your mood fast
- XX.If you are a music lover – then it is ok - get some very soft music & meditation music
- XXI.Select some leaders you respect – listen to their inspiring speeches
- XXII.Get some motivational speeches from movies – you can look for these in YouTube
- XXIII.Get some good scented incense sticks, candles, lemon, orange - smell them
- XXIV.Try playing a field game
- XXV.Give your loved ones a hug
- XXVI.Squeeze a stress ball or similar having the belief that it is going to reduce
- XXVII.By starting from the neck – first make your muscles taut and then relax them
- XXVIII.Get a warm towel put it on your face with a nice scent
- XXIX.Message your back of neck – by finding your pressure points & also catching your neck muscles & squeezing them
- XXX.If it is warm put ice in a soft clothes – keep it on eyes and neck and wherever it feels good
- XXXI.Go for swimming
- XXXII.Go for hot & cold shower – by finishing with cold one
- XXXIII.Drink or eat chocolate – as hot drink or solid
- XXXIV.Squeeze a whole lemon & put lots of sugar & little salt - and drink it up - unless advise against by doctors for your medical condition
- XXXV.Sometimes you can indulge your tongue by going for junk food – if it may make you happy
- XXXVI.Sometimes can go for carbonated drinks – only for rare bust of energy - but you must do some other things to keep the energy levels as these junk food & drinks only lift you up momentarily & then it goes back to worse
- XXXVII.Go for something like bitter-guard, margosa-juice - it helps many times
- XXXVIII.Eat water rich fruits & nuts + raisins
- XXXIX.If you are feeling low, dull, listless, depressed, sad, unhappy - sometimes changing the location by movement & doing some activity which needs focus can reduce it - you can do the following
- XL.If possible go & meet a person you like
- XLI.Call up your friend to your place for a sudden party
- XLII.Unweed your garden
- XLIII.Clean and organize your wardrobe and tables
- XLIV.De-clutter your home
- XLV.Make it look clean, airy & lighted
- XLVI.Go for heavy exercise in short burst
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