Struggling with Motivation: Overcoming Anxiety and Disrupted Sleep

I don't know what problem I have either?

Hello, doctor.
I am preparing to enter my sophomore year this year.
I went through a transfer exam, and although I transferred, the result was not ideal.
I want to prepare for another year, and my family supports me.
I want to study hard and enrich myself this summer, but I don't know what's wrong.
The entire summer has been completely out of control.
My sleep schedule is irregular, and I often can't fall asleep until 5 or 6 AM.
I wake up around noon or even in the afternoon, and when I do wake up, I don't feel refreshed and can't muster the energy to study.
I just regret sleeping so long and spend the whole day doing nothing, feeling very anxious.
I know I should plan for my future, and I really want to move towards my goals, but I just don't have the mood or motivation.
Recently, I've noticed that even after sleeping for a long time, I quickly feel fatigued again and can't focus on studying.
I thought I would just check my phone, but before I knew it, several hours had passed (I feel a bit addicted to the internet).
I've wasted a lot of time like this, and I spend each day feeling guilty.
I feel powerless and don't know how to pick myself up.
😿

Tiāntiān xiàng shàng, 20~29 year old female. Ask Date: 2020/08/20

Dr. Huang Xiaoxian reply Psychiatry

Dear Qiu, it seems that you are experiencing quite a bit of frustration regarding your exam results, which has left you feeling unmotivated to follow through with your plans.
I suggest that you consider visiting a mental health specialist for further evaluation to determine if there are any tendencies toward depression or anxiety, and to receive appropriate support.
Wishing you all the best.

Reply Date: 2020/08/20

More Info

It sounds like you're experiencing a challenging time with motivation, sleep disturbances, and anxiety, which is quite common, especially during transitional periods like preparing for college. Let's break down your situation and explore some strategies to help you regain control over your sleep and motivation.

Firstly, your irregular sleep schedule is a significant factor contributing to your feelings of anxiety and lack of motivation. Sleep is crucial for cognitive function, emotional regulation, and overall well-being. When you go to bed at inconsistent hours and wake up late, it disrupts your circadian rhythm, leading to feelings of grogginess and fatigue throughout the day. This can create a vicious cycle where you feel too tired to study, leading to procrastination and further anxiety about your academic goals.

To address your sleep issues, consider implementing a consistent sleep routine. Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock. Create a calming bedtime routine that signals to your body that it's time to wind down. This could include activities such as reading, meditating, or taking a warm bath. Avoid screens (phones, computers, TVs) at least an hour before bed, as the blue light emitted can interfere with melatonin production, making it harder to fall asleep.

In addition to improving your sleep hygiene, it's essential to tackle the feelings of anxiety and lack of motivation. Start by setting small, achievable goals for your study sessions. Instead of aiming to study for several hours straight, break it down into manageable chunks. For example, commit to studying for 25 minutes followed by a 5-minute break (the Pomodoro Technique). This can help you stay focused and reduce feelings of overwhelm.

Moreover, consider incorporating physical activity into your daily routine. Exercise is a powerful tool for managing anxiety and improving mood. Even a short walk or some light stretching can help boost your energy levels and enhance your focus. Additionally, try to engage in activities that you enjoy or find fulfilling, whether it's a hobby, spending time with friends, or exploring new interests. This can help lift your spirits and provide a sense of accomplishment.

It's also important to reflect on your feelings of guilt and frustration regarding your perceived lack of productivity. Remember that it's okay to have off days, especially during a period of transition. Be kind to yourself and recognize that progress takes time. If you find that your anxiety and feelings of being overwhelmed persist, consider reaching out to a mental health professional. They can provide support and strategies tailored to your specific needs.

Lastly, if you suspect that your screen time is contributing to your feelings of anxiety and procrastination, try setting boundaries for your device usage. Designate specific times for checking your phone or social media, and consider using apps that limit your screen time. This can help you regain control over your time and focus on your goals.

In summary, focus on establishing a consistent sleep routine, setting small study goals, incorporating physical activity, and being mindful of your screen time. If your feelings of anxiety and lack of motivation continue to hinder your progress, don't hesitate to seek professional help. Remember, it's a journey, and taking small steps can lead to significant improvements over time. Good luck, and take care of yourself!

Similar Q&A

Overcoming Severe Sleep Issues: A Student's Struggle with Anxiety and Motivation

Hello, doctor. I am a university student about to graduate and pursue graduate studies. Sleep issues have been a long-standing problem for me. Whenever I don't have classes, I usually sleep until noon or even 1 or 2 PM. Even if I wake up early (around 8 or 9 AM), I still ten...

Dr. Liang Sunyuan reply Psychiatry
Hello Lin, Your goal is very clear; you hope to wake up early but have not been able to do so, which has affected your mood. Indeed, depression and anxiety can lead to procrastination and avoidance. However, every day is a new beginning. I suggest reminding yourself each night ...

Overcoming Morning Struggles: A Journey to Better Mental Health

Hello, doctor. Thank you very much for your previous response. I have also communicated this issue multiple times to my psychiatrist. He mentioned that the medication is fine and suggested that I use two alarm clocks. However, regardless of how many alarms I set, I still end up h...

Dr. Lin Mianzhang reply Psychiatry
Hello Jason: I'm not sure how many hours of sleep you get. If you often have trouble getting up in the morning, you might consider going to bed earlier to extend your sleep duration. Alternatively, do you have any family members or friends living with you who can help wake y...

Effective Strategies to Reduce Anxiety and Combat Burnout

Hello, doctor. Over the past few years, I have encountered several significant issues that have caused me excessive anxiety, leading to sleeplessness and extreme frustration with my current tasks, resulting in work delays. To avoid impacting my daily life, I have tried various me...

Dr. Huang Xiaoxian reply Psychiatry
Dear Ada, Thank you for your question. Anxiety is an issue that everyone faces, as it stems from the level of importance you place on certain situations. Most people use various methods to manage stress and cope. However, when anxiety becomes a habit, both the mind and body can...

Managing Anxiety and Sleep Issues During Exam Preparation: A Comprehensive Guide

Hello, doctor. I used to have very few issues with insomnia, but this year, as I prepare for the national exam, I encountered obstacles at the beginning of the year with family needing my help, which delayed my study time. It wasn't until two or three months ago that I decid...

Dr. Li Zhengfeng reply Psychiatry
Hello: For insomnia, it is indeed recommended to first use non-pharmacological treatments, such as physical therapy, psychotherapy, and occupational therapy. If medication is absolutely necessary, it is also advised to avoid long-term use of sleep aids to prevent physiological or...