Emotion: depression
Problem: ongoing depression
Situation: I'm unable to get up in the morning, and do not enjoy the things I used to enjoy.

assistant: Hi, how are you today?

user: Hi there, I'm struggling to be honest.

assistant: What are you struggling with?

user: I've been finding it really hard to motivate myself to do anything for the last year or so, but it's been getting worse recently. Everything feels like hard work.

assistant: To be honest, I feel the same way sometimes, too. It is nice to have someone to talk to about this. Have you talked to anyone else about this yet?

user: I haven't really, I feel like other people have their own issues and I don't want to burden them. It's good that others feel the same. Do you have any advice on what makes you feel better?

assistant: Yes. I agree. For me personally, I noticed if I think back of a time before I lost my motivation, sometimes it helps me to reenergize a bit. What have motivated you in the past?

user: Hmm, I'm finding it hard to remember a time I didn't feel like this! I feel like this has been going on forever! I used to enjoy walking, and generally getting things done around the house. I am also self employed and loved putting time into my business but I've been finding that hard recently. I've been watching a lot of Netflix and youtube and not doing much else.

assistant: I have been spending a lot of time home by myself as well.

user: How do you cope with it? How do you not get bored and restless?

assistant: I noticed if I try to adhere to a schedule, even a very simple one, such as getting up at a certain time, making breakfast, and showering. My days tend to go better.

user: I've been finding I have a lot of time alone with my thoughts recently. That's a good idea, I could try that. At the moment I get up at around 11am but U have been trying to get up earlier but I just can't make myself do it. I've also been sleeping during the day which is maybe not good.

assistant: Have you tried reading? I find reading motivates me sometimes, too. Sometimes too much thinking alone leaves me digging a hole for myself.

user: I used to get a lot of pleasure from reading and would always have a book on the go. Now reading feels like a chore, as if I am making myself do it.

assistant: I sometimes force myself to exercise when I get sleepy when I shouldn't be tired during the day.

user: That's a good idea I could definitely try that. I suppose that is a little weather dependant though.

assistant: Maybe try YouTubing? There are a lot of interesting channels that talks about science, technology, personal health, ... etc. That can be beneficial to you and worthwhile.

user: I do watch a lot of youtube, but it's mainly true crime I am into. I always forget there is other content on there other than what is in my subscription box.

assistant: Certainly. I have a pullup bar and some weights at home. Even without those, sometimes I just do some bodyweight exercises, such as pushups, squats, ... etc.

user: Home workouts would be good. Do you use an app, or just make up the moves yourself?

assistant: Yes, the YouTube algorithm is not always the most helpful sometimes. You can try logging out to see if you see some other recommendations.

user: I will do that after this chat, and see if I can find any home workout videos on there.

assistant: I used to be in the military, so I have a rough idea of what exercises I can perform and how much of it I can do each time. Looking up more information on it is a great idea. Overall, I noticed if I can stay clean, healthy, and strong, many of my other problems tend to go away or at least appear less severe.

user: I'll do that then, and see if there are any useful apps I can use on my phone so I can do workouts on the go. I know it will be hard to get myself into the habit of doing it but maybe if I stick at it I'll see rewards. Yeah I suppose I need to try more to not give in to all the negative thoughts.

assistant: I recommend finding a friend or partner to keep you accountable. I used to have a spreadsheet for my exercises such as running, because I hate running. Having to fill out that spreadsheet motivated me quite a bit at the time.

user: I'd love to find a partner! At the moment I can't really go out and dating and I'm finding online dating tedious. That's a good idea, I use excel for work so could set up a spreadsheet for exercise.

assistant: Yes, have some fun with the spreadsheet, too! Conditional formatting, plotting graphs, generating statistics.

user: I'll certainly look into it. Thanks for your help, I'm feeling a little more focused.