Can't get started with work tasks

[DoormatBob]

Really struggling at the moment and I just can't get started to do my work tasks. I have a fairly senior role and mostly WFH but this just seems to facilitate my ability to do virtually nothing!?

Mentally my head feels completely gone. I think about leaving the company and getting a new job but my role is very competitive and I probably wouldn't get equivalent elsewhere but I still seem to feel some resentment to the company. I don't think I'm "quiet quitting" as I do want to become engaged again.

I spoke to the companies external/confidential mental health service and they put me onto Silver Cloud CBT, so just starting that.

I have some historic depression /ongoing anxiety but this feels more specific. I did have some other health issues but these are improving well.

Reluctant but considering medication, just not sure how that could resolve this.

Has anyone experienced similar, how did you get out of it?

Thanks.

If you were type 1 diabetic you would take the insulin needed to control it. Epilepsy you would take the medication necessary to keep seizures at bay. Mental illness is no different. Anti depressants can be really helpful. Quite a few are good for anxiety too. Even if meds just took the edge off enough to enable you get things done it would be worth it. If you don't get on with them you can speak to your GP about stopping or changing them .

It may be the WFH element? Esp if you may be struggling with depression even if at low level. Isolation makes it very difficult to be self motivated. I'm in the same boat. Without the inspiration of people around me working and people to chat too my brain becomes sluggish and motivation dies. I need some urgency to get shit done. And it really helps if I'm on lots of calls, or with people to get myself going. If you want something done, ask a busy person they say and I think there is a lot to be said for that. I need to be busy to get busy if you know what I mean? Maybe get list writing and start doing a couple and see if it helps kick start yourself. otherwise maybe consider body doubling somewhere? Or using a workspace cafe type place and see if that makes a difference? If nothing gives then yes maybe seek counselling or coaching or something to figure out what is going on. If the AD's aren't enough consider changing the dose. Maybe employ a reward system? Set the old timer trick and give yourself 15 minutes to achieve something with the promise that if you do you can eat two chocolate biscuits and have a coffee or something... Dunno if any of this was helpful. As I say I'm in the same boat so I know how hard it is.

My reluctance on medication is previously it felt like they numbed all emotion, which at the time many years ago during a major depressive episode was genuinely life saving. I did try them middle of last year but I had fatigue from other issues not identified at the time and Mirtazapine (the medication I had 10 years ago made me barely functional.

If I try again I will ask for Sertraline or Fluoxetine, I didn't like the side effects of Setraline years ago but on paper it would be best suited unless there are gastro-related side effects.

I do work best when busy and under pressure, but waiting until tasks are so late and I've run out excuses so stay up to 4am to complete them isn't healthy. I may try the idea of working somewhere else with a view to doing a very specific task. Forcing myself into the office doesn't seem to do it as there are only a handful of people in on any day.

I did say to the counselor that whilst I have been one of those to benefit from the whole WFH setup I do now feel like it would've been better if it had never happened.

I am familiar with techniques like Pomodoro but struggle with accountability. I'm hoping having the follow up counselling session will help me want to actually make worthy progress (but day 1, today, hasn't happened for me!)

There is an antidepressant that helps with focus. I think it may be citalopram.

I use Focus Mate website, have you heard of it?

I am in a similar boat, it is chronic understimulation is the problem. I have also gotten completely obsessed with internet shopping. To the point where I am up googling how to get over it!

I also use brown noise a lot.

Can you use a focus session app on your computer. I really struggle with retaining focus and even getting stated so I just commit to the first twenty minutes and then do the ficus sessions. It really helps me.

Have you looked into ADHD? Could it be what used to be ADD? Trouble focussing until the last minute but with hyperfocus kicking in with urgency?

Came onto here to say this. Looking back antidepressants weren’t doing a whole for me because it turns out I was trying to treat the wrong thing! There are various theories on ADHD motivation - I like INCUP the U is urgency so motivation is the impending deadline. maybe have a read of this.

www.additudemag.com/adhd-motivation-problems-getting-started-on-tough-projects/

Even if you don’t have ADHD, some of the techniques may be more effective to you than ‘normal’ methods.

Watching with interest & hoping for tips.
My ds, 18 is on a College course which transpires is mostly from home.
He is MUCH better in an office environment too.

As a contribution, I have previously delivered IAPT including Silver Cloud.
You need to 'score' a certain level for either Anxiety or Depression to be offered this. Did you provider share this information with you? (remember it is only their scale & they are not medically qualified although they will write to your GP to let them know that you are being offered this). Some people find that CBT is more helpful in combination with an antidepressant but don't feel you 'must' as they have their advantages & drawbacks too. Good luck with it.

If you're staying up till 4am to catch up, that's likely to wreck your ability to focus the next day, and so the cycle continues.

I would try to focus on prioritising sleep, exercise and getting back into a healthier routine (alongside CBT/medical intervention, etc) and then try the things you've mentioned, but start small so it's easily achievable (e.g. one pomodoro in the local library or a nice coffee shop) so you can start building your confidence back up gradually.

Hopefully the CBT will help with not beating yourself up over the times you're not getting everything done, but in the meantime, making your goals smaller and more realistic could help to give you more small wins.

Specific scented candles and certain soundscapes (either binaural beats or sounds on Noislii) help me with telling my brain 'it's work time now', and the pomodoro method (with a visual timer showing a clock segment getting smaller) helps me to get focussed when I'm struggling. Alongside sleep and exercise, as I'm utterly useless without those.

How much is WFH impacting you and could you change this? Ie go in to work more

The reasons behind procrastination can be really complex and finding out what your reasons are will help to pinpoint solutions.

One of the reasons I procrastinate is because I overthink things and also get bored really quickly. Breaking up the task in smaller chunks and setting a timer helps a little bit, but when I’m really stuck I find the best way to get going again is to put on some headphones and blast some music! It may not work for everyone, but I’ve found that noise improves my concentration and stops me overthinking. For me it has to be headphones, not ambient music, and songs I know really well. Otherwise I end up focussing too much on the music. It’s a delicate balance 😁

I also set myself targets and try to convince myself that these targets actually matter, so there’s a bit more of a sense of urgency...sometimes that works, sometimes it doesn’t.

I made a decision this morning to phone the doctor and am going to ask to try Sertaline, or see if they recommend anything else. About 10 years ago I didn't really get on with it (nor Citalopram or Escitalopram before going onto Mirtazpine for 12-18 months) but this is a very different situation. Part of the reason was a comment I saw on the Sertraline thread that said "wow, is that how normal people feel". I have always had an underlying combination of depression and anxiety due to a health issue that does impact a lot of day to day activities.

I am travelling with work this week which is good, I'm travelling on my own and I like that means I can do my own thing. The day I'm 'working' I will thrive because I will be in a room of like-minded people talking about a particular area of expertise. I don't worry about being put on the pedestal like this (I used to be a wreck) as I know I will perform under pressure (not the best phrase but hopefully makes sense).

From the first few modules on Silver Cloud my emotions appear to be more Anxious than Depressed. I do relate to the comment above about being an over thinker. I am very quiet, introverted but very technical. I do worry about work I produce even though if I do say so myself it tends to be well received and I feel myself when it's out it's high quality.

I will have a read about different focus techniques whilst I'm on the train. Thanks to all who have taken the time to comment.

Goodness op you could be me! I have been like this for years. Since I was a child. Was always accused of slacking/being lazy etc - turns out I had undiagnosed adhd (many many other symptoms all of which had a negative effect on my abilities to manage workloads and repetitive tasks so bosses (in my younger days) just thought I was taking the piss. However when a deadline is looming I pull it out if the bag and usually achieve excellent results. It's just a difficult way to live as it's a bit 'boom or bust'.

I got diagnosed last year because I think menopause exacerbated the symptoms and I was feeling quite distressed at my inability to focus and start tasks, no matter how much I genuinely wanted to. It sounds so stupid, but that's absolutely what it felt like.

I've been on and off fluoxetine as well for mist if my adult life but I'm now on medication for the adhd which does help to quiet the noise and narrow my focus so I can get started.

Not sure if you're in the same boat but I feel your pain and it's difficult to get people to understand if they're not like it!

I did miss another point. I have always been a last-minute person for work type tasks. My parents would say I didn't start trying at school until Year 10 but that's because in my mind it was only Y10/11 that counted for GCSEs. I was similar at Uni, last minute but never late.

My personality though is otherwise very organised. I love systems and rules. I would never be 5 minutes late for any kind of appointment even social events. Being on time and knowing timescales is really important to me

Interesting comment on ADD/ADHD. There is a lot I wouldn't identify with but a few things very much so.

I am very impulsive, I always have some new idea, hobby, interest that often lasts from days to weeks before fading out. I think often because I imagine being so far ahead of where I really am and then reality kicks in and then it's too much effort.

I've never been highly self-motivated, I'm not particularly competitive. This is probably why I struggle to maintain interest in things. The idea is better than the reality.

I have also been self destructive, a point in my early 20s, again in my early 30s and now I'm in my 40s. Twice in my life I have walked away from what should've been life-long happy relationships due to self pity. My concern is it feels like that's coming round again.

The doctor gave me 50mg Sertraline and a follow up appointment in 2 weeks. She was also happy to talk then about potential ADHD assessment.

Sorry made a mistake, went back and checked notes. I have adhd and my psyciatrist prescribed Vortioxetine as the anti depressant that helps with focus. Before that I had been on Sertraline but it did not completely help, it does lift your mood but it kind of satiates your dopamine similar to a big meal which in effect killed my motivation. I couldn't work on it and ended up getting signed off for a month which was what really helped as I focused on diet and sleep. Coming off sertraline (I was on it for 6 months) can be really gruelling, you have to do it extremely slowly and the withdrawal is like waves and windows of wooziness, it went on for weeks.

Focus Mate is just a website where you do a session with a co partner anywhere in the world anytime. I've done about 900! Here is the link www.focusmate.com.

I'm a bit like this lately, and have wondered if it might be menopause related.
I go into the office now, its much better for me personally.
Have also found office background noise in you tube has helped me get in the zone.