I'm feeling down and unmotivated

Ask a Therapist Is This Normal?
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I feel very upset all the time, and I hate studying. I feel extremely unmotivated, is this normal? I also need some tips on how I can stop being unmotivated

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Hello, I understand that school can get hectic sometimes, coming from someone who is still in schooling. What helps me is to spend 5 minutes brisk walking at the park near my house, it helps me to recollect my thoughts as well. I also use to-do lists to track the things I have to do. Hope this helps :slight_smile:

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Hey @user4427, thank you for opening up. It really takes courage to say that you feel upset all the time and that studying feels like a huge mountain you can’t climb. That feeling of being extremely unmotivated—you’re not the only one who’s gone through it, and no, you’re not “weird” or “broken” for feeling this way.

Sometimes, when everything starts feeling like too much, it’s actually our body and brain telling us, “Hey, I’m tired, and I need care.” It’s not about being lazy or weak. You’re trying your best with the energy you have—and that matters.

You don’t have to fix everything at once. Maybe just start with something very small—like writing one line about how you feel each morning, or taking a 3-minute break to breathe before you start anything school-related. That small act is you telling your mind, “I’m still here with you.”

If you feel like the sadness or upset doesn’t go away or keeps getting stronger, it’s okay to talk to someone—a school counselor, a supportive adult, or even here again. You deserve help, and you don’t have to go through this alone.

You’re not failing—you’re in a hard moment. And you matter.

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Thank you so much! Will try and do that

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Thanks a lot for the affirmation!

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hi @user4427 ,

Thank you for sharing, and i am glad you have found a solution from one of the replies.

I would like to just add that you can focus your energy on starting a study session. If you can effectively study the first couple of minutes, you would likely be able to complete the entire study session. :slight_smile:

All the best!

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hey @user4427, i’m rlly sorry you’re feeling this way :((. as sb who also struggles with motivation, i just want you to know that you’re not alone. it’s totally normal to feel unmotivated, even when deadlines or exams are fast approaching. it doesn’t mean sth is wrong with you. nevertheless, ik how distressing it can be when you feel like you have to study but can’t seem to muster the energy or motivation to do so. here’s just some things that have helped me, feel free to see whether any might work for you too!

  • plan out what you want to do at least a day in advance. personally, i use notion to map out what i want to complete over the next ~4 days. doing this rlly helps me bc it gives me a sense of control (often, my lack of motivation is bc i feel so overwhelmed that i cannot do anything at all). also, it means that i won’t need to spend any mental energy thinking about what i should do for that day – i can just get straight to doing it. of course, this schedule isn’t inflexible. if i feel like doing sth else for that day or i cannot finish everything i had originally planned to, i’ll just adapt the schedule accordingly! think of it more like a guideline, not a rule
  • set the mood. whether this means preparing your favourite drink or snack, lighting a candle, decluttering your table (!!), setting up a nice playlist or putting away your devices, having a conducive environment can have a huge impact on your studying experience and general mood! having these little rituals can also signal to your brain that it’s time to focus, and the act of preparing can give you a sense of control or comfort :”)
  • study with sb else. this could be your friend, sibling, partner, etc., and could be in person or virtually. I personally find that having sb work alongside me helps me stay on task, and the convos between study sessions def help me feel connected and less isolated!
  • flip the narrative: instead of thinking “i have to study”, try thinking, “i’m choosing to study to improve my knowledge” or “studying is a way for me to take control of my goals.” sometimes just reframing the way you think about a situation can completely change the game heheh.
  • try not to set unrealistically high expectations, and give yourself some grace. ik friends who can study in the library from 10am - 7pm, but i personally just can’t do that. when i try, i usually just end up feeling more unmotivated and upset with myself for being so unproductive. everyone works differently, so try not to compare yourself to others! and also allow yourself to have a imperfect study session – it’s a process, and every day is a brand new chance to gain more knowledge :”)

most importantly, take care of your mental health and don’t be too hard on yourself! wishing you all the best, and do continue to reach out if you need to. i’m rooting for you :purple_heart: