When low motivation is something more: burnout, depression and getting help

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Everyone goes through periods of feeling flat or unmotivated. Usually they pass with rest, a change of routine or a bit of encouragement. Sometimes, though, low motivation is a sign of something that productivity tips will not fix, such as burnout or depression. This article describes some of the signs and where to get help. It is general information, not a diagnosis; only a qualified professional can assess what is going on for you.

If you are in danger right now

If you are thinking about ending your life or harming yourself, or you are in immediate danger, call your local emergency number, such as 999 in the UK, 911 in the US and Canada, 112 across the European Union or 119 in South Korea, or go to the nearest emergency department. Crisis lines can also help. Samaritans can be reached free on 116 123 in the UK and Ireland, the 988 Suicide and Crisis Lifeline in the US, and the 109 suicide prevention line in South Korea, all at any time. Other countries have their own services, which a quick search for a crisis line in your country will show.

Ordinary low motivation

Signs that low motivation is probably everyday and temporary:

It is tied to a particular task or period, such as a dull project or a busy month.
You still enjoy other parts of your life.
It improves with rest, a holiday or a change in routine.

Burnout

The World Health Organization describes burnout as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed. It is not classified as a medical condition, and the term refers to work rather than other areas of life. The WHO describes three dimensions:

Exhaustion or a feeling that your energy is depleted.
Mental distance from your job, or feelings of negativity or cynicism about it.
Reduced effectiveness at work.

Burnout tends to build up gradually. People often notice they dread the start of the working week, feel drained even after time off, become irritable with colleagues and find work that used to be manageable takes much more effort. Helpful steps often include talking honestly with a manager about workload, using annual leave, setting clearer boundaries around working hours and getting support from occupational health if your workplace has it. Because the symptoms overlap with depression and some physical conditions, seeing a doctor is sensible if it does not improve.

Depression

Depression is more than feeling sad for a few days. The NHS lists symptoms that can include:

Continuous low mood or sadness, and feeling hopeless or helpless.
Losing interest or pleasure in things you used to enjoy.
Feeling tearful, irritable or intolerant of others.
Low energy, moving or speaking more slowly than usual, and changes in sleep or appetite.
Finding it hard to concentrate or make decisions.
Avoiding friends and social activities.
Thoughts of self-harm or suicide.

The NHS advises seeing a GP if you have symptoms of depression for most of the day, every day, for more than two weeks. Seek help sooner if things are getting worse, if your mood is affecting work or relationships, or if you have thoughts of harming yourself.

Why a doctor is a good first step

Other causes can be ruled out. Conditions such as an underactive thyroid can cause similar symptoms, and a doctor may arrange tests.
Treatment works. Options can include talking therapies, medication, guided self-help and changes at work. Many people recover fully.
It is confidential. What you tell your doctor is kept private except in limited circumstances, such as a serious risk of harm.

To prepare, write down how you have been feeling, for how long and how it affects daily life. Bringing a trusted friend can help.

Supporting yourself alongside professional help

Keep a regular sleep and meal routine as far as you can.
Get outside and move a little each day, even if only for a short walk.
Tell one person you trust how you are feeling.
Cut back on alcohol, which can worsen low mood.
Be patient with yourself. Recovery is rarely a straight line.

Supporting someone else

If a friend seems persistently low, ask directly how they are, listen without rushing to fix things and encourage them to see a doctor. If you think they are at immediate risk, contact emergency services. If you have been through burnout or low mood, what helped you take the first step towards support? Share in the comments if you feel comfortable.