For example, if you feel like all you can do in a day is wake up and make it to the couch, it’s probably not realistic to decide to run a marathon. Try taking a short walk each day instead. If you used to love painting but it feels hard right now, try sketching or even coloring instead.
You could even give yourself a treat when you accomplish something. It could be taking a relaxing bubble bath or buying a new book you might like to read.
Did playing your guitar used to bring you joy? Pull it out of the dusty case and remember what it feels like. Were you an eager reader who always read the best sellers? Pull a book off the pile you’ve wanted to read and skim through it. Did you enjoy laughing with friends? Maybe your best friends haven’t heard from you in days, weeks, or months. It’s time to make contact.
If you catch yourself thinking negative thoughts about yourself, tell yourself, “Stop!” Then replace the thought with something positive such as, “I am filling my mind with positive ideas that will change my beliefs. I am changing my life. " For example, if you have the thought “There is no point in trying, because I know I will fail,” change it to something like, “Failure is an opportunity to learn. If I don’t get it right this time, I can always try again. ”
Post notes around your house that are positive. For example, put a note on the bathroom mirror that says something like, “You are smart and kind. "
Add something new to your exercise program. If you normally hike, try going for a swim instead. Talk to someone different at work. Strike up a conversation with a co-worker you don’t really know. You might make a new work buddy.
You don’t have to jump immediately into running 5k races and swimming 10 miles (16 km) each morning. Go slowly and do what you’re ready for. Start with light stretches and calisthenics each morning or go for a brisk walk around the neighborhood.
If you are able, try taking a vacation. Even a long weekend away can do wonders to help with apathy. It’s okay if you can’t actually take a break. Try exploring a new neighborhood in your city or try a new hiking trail near you.
Have you been having negative thoughts about your abilities? Try adding positive self-talk to your day. Tell yourself, “You are making real progress in reaching your goals,” or similar. Did something happen recently that negatively impacted you? If so, have you dealt with it? Maybe you lost your job and are having trouble dealing with it. Try making a plan for what you want to do moving forward. Are you bored and worn down by your daily routine? Change it up! Even trying a new spot to grab lunch can make you feel better. Do you need something to look forward to? Make a plan. Try to plan a vacation or a fun activity, like dinner with friends.
Apathy can occur in people with conditions like schizophrenia, Parkinson’s, Alzheimer’s, and Huntington’s Disease. Don’t assume that just because you have been feeling apathetic that you have one of these issues. Check-in with your doctor just to make sure. It’s okay to feel stressed about this.
Ask your doctor for a referral to a counselor. They can help determine is you’re suffering from clinical depression, which is often related to apathy. You can also ask friends and family members if they have any recommendations for counseling.
