{"id":121420,"date":"2021-01-13T11:00:24","date_gmt":"2021-01-13T11:00:24","guid":{"rendered":"https:\/\/www.harleytherapy.co.uk\/counselling\/?p=121420"},"modified":"2023-03-14T04:52:46","modified_gmt":"2023-03-14T04:52:46","slug":"rest-reward-system","status":"publish","type":"post","link":"https:\/\/www.harleytherapy.co.uk\/counselling\/rest-reward-system.htm","title":{"rendered":"Your Rest and Reward System:  Why Life Change Can Leave You Unmotivated"},"content":{"rendered":"<div id=\"attachment_121422\" style=\"width: 410px\" class=\"wp-caption alignright\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/6174834354_74681830dc.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-121422\" class=\"size-medium wp-image-121422\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/6174834354_74681830dc-400x274.jpg\" alt=\"reward system\" width=\"400\" height=\"274\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/6174834354_74681830dc-400x274.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/6174834354_74681830dc.jpg 500w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-121422\" class=\"wp-caption-text\">By: <a href=\"https:\/\/www.flickr.com\/photos\/eljayemm\/6174834354\/\" target=\"_blank\" rel=\"nofollow noreferrer\" \">J m<\/a><\/p><\/div>\n<p><span style=\"color: #333399;\">by Rob Stanley <\/span><\/p>\n<p>Recently had a <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/life-changing-events.htm\">life change<\/a> or <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/made-redundant-covid-19.htm\">been made redundant<\/a> and wondering where your <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/no-motivation.htm\">motivation<\/a> went? Learning about your personal rest cycle and reward system can be essential.<\/p>\n<h2>Your reward system<\/h2>\n<p><strong>We all know what rest is and why it is important.<\/strong> <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/sleep-problems-mental-health-issue.htm\">Good sleep<\/a> is essential to mental and <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/how-to-exercise-more.htm\">physical wellbeing<\/a>.<\/p>\n<p><strong>But what about our reward system? It&#8217;s the <\/strong>brain circuitry that keeps us motivated. Even just expecting a reward activates neurons that release the <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/being-happy-why-is-it-so-hard.htm\">feel-good<\/a> neurotransmitter dopamine.<\/p>\n<blockquote><p><span style=\"color: #800080;\">&#8220;Any object, event, or activity can be a reward if it motivates us, causes us to learn, or elicits pleasurable feelings&#8221;. <a style=\"color: #800080;\" href=\"https:\/\/www.brainfacts.org\/thinking-sensing-and-behaving\/learning-and-memory\/2018\/motivation-why-you-do-the-things-you-do-082818\">Brain Facts Organisation<\/a><\/span><\/p><\/blockquote>\n<h2>The rest and reward cycle<\/h2>\n<blockquote><p><span style=\"color: #333399;\">So when we talk about a rest and reward cycle, we are talking about identifying the rhythms and the <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/no-motivation.htm\"><span style=\"text-decoration: underline;\">motivators<\/span><\/a> that typically drive our daily lives.<\/span><\/p><\/blockquote>\n<p><strong>For instance, we might \u2018live for the weekend\u2019 when it comes to our orientation toward rest and reward.<\/strong> Saturdays and Sundays can be our only times to have moments of active rest, or do things that feel a reward from work, so they became precious to us.<\/p>\n<h2>Rest and life change<\/h2>\n<div id=\"attachment_121423\" style=\"width: 410px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-121423\" class=\"size-medium wp-image-121423\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/jason-mowry-VIFxXLOQ63Q-unsplash-400x285.jpg\" alt=\"reward system\" width=\"400\" height=\"285\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/jason-mowry-VIFxXLOQ63Q-unsplash-400x285.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/jason-mowry-VIFxXLOQ63Q-unsplash-500x357.jpg 500w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/jason-mowry-VIFxXLOQ63Q-unsplash.jpg 709w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><p id=\"caption-attachment-121423\" class=\"wp-caption-text\">photo by: Jason Mowry<\/p><\/div>\n<p><strong>Sometimes, unexpected life change happens. <\/strong>We might find ourselves with far more rest time if we have a <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/chronic-fatigue-syndrome-and-depression.htm\">long-term illness<\/a>\u00a0to navigate, or we end up redundant or reduced to part-time hours.\u00a0 The result?<\/p>\n<ul>\n<li>our usual rhythms of <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/second-lockdown-stress.htm\">stress management<\/a> are disrupted<\/li>\n<li>the brain chemistry which we develop by <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/cant-focus-might-one-psychological-health-conditions.htm\">focusing<\/a>, <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/how-to-set-goals-that-work.htm\">setting goals<\/a> and exerting ourselves is altered<\/li>\n<li><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/no-motivation.htm\">decreasing motivation<\/a> and making us more prone to dangerous ruts (Gremel et. al, 2016)<\/li>\n<li>activities which were once \u2018rest-oriented\u2019 only (lazing on the couch, living schedule-free, <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/drinking-too-much-alcohol.htm\">drinking alcohol<\/a>, etc) have the potential to become daily occurrences.<\/li>\n<\/ul>\n<h2>The reward system and less busy times of life<\/h2>\n<p><strong>Before we found ourselves with time on our hands, we might have used<\/strong> <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/money-stress.htm\">money<\/a>, status, or feelings of personal satisfaction as motivators of our daily actions.<\/p>\n<blockquote><p><span style=\"color: #800080;\">Now we might find our lives completely upended, and we could be living without our typical motivators for the first time in our adult lives. We are broke, and we don&#8217;t want to<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/drinking-too-much-alcohol.htm\"> go round the pub<\/a> and let everyone feel sorry for us.\u00a0<\/span><\/p><\/blockquote>\n<h3>The result?<\/h3>\n<ul>\n<li>our dopamine production (the neural flow associated with <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/achieving-goals.htm\">setting goals and achieving them<\/a>) gets thrown out of whack<\/li>\n<li>the <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/life-goals.htm\">goals<\/a>, dreams, and life principles which we once relied upon for grounding evaporate<\/li>\n<li>the answers to big questions about things like our <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/values-and-beliefs.htm\">ethics<\/a> and our <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/finding-your-purpose-anxiety.htm\">purpose in life<\/a> suddenly get a lot cloudier.<\/li>\n<\/ul>\n<blockquote><p><span style=\"color: #800080;\">As you can see, just a few simple changes to our lifestyle can have a dramatic effect on our rest and reward system and motivation.\u00a0<\/span><\/p><\/blockquote>\n<h2>How do we combat these changes to our rest and reward cycles?<\/h2>\n<p>So then what can we do to stay ourselves and keep motivated?<\/p>\n<h3><span style=\"color: #800080;\">1. Look for ways to challenge yourself to help reset your reward mechanisms.<\/span><\/h3>\n<blockquote><p><span style=\"color: #666699;\">Decorate a room using a new DIY technique. Tackle a building project in the garage. Challenge yourself to walk a certain distance everyday.<\/span><\/p><\/blockquote>\n<p>These may be challenges that we wouldn\u2019t have found very exhilarating pre your recent life change.<\/p>\n<p><strong>But the longer we do nothing, waiting for our reward cycles to recalibrate,<\/strong> the more prone we are to <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/anxiety-vs-depression.htm\">anxiety, depression<\/a>, and other mental health issues. (<a href=\"https:\/\/psycnet.apa.org\/record\/2019-66266-001\">Gautam, Polizzi &amp; Mattson, 2019<\/a>).<\/p>\n<h3><span style=\"color: #800080;\">2. Consider rest time activities as sacred.<\/span><\/h3>\n<blockquote><p><span style=\"color: #333399;\">Whenever the activities we once associated with our rest cycles\u2014not setting an alarm, watching TV all day, scrolling social media in bed\u2014become the norm for our lives, we are placing our mental health in peril.<\/span><\/p><\/blockquote>\n<p><strong>To combat this, it is imperative to guard the times and the places we normally<\/strong> associate with rest so that those precious moments do not lose their impact.<\/p>\n<ul>\n<li>get out of your bedroom to start the day<\/li>\n<li><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/seasonal-affective-disorder.htm\">make sure you\u2019re in sunlight for an extended period each day<\/a> (Lee, 2020)<\/li>\n<li>don\u2019t allow yourself to rest when your brain is crying out for challenge and exertion<\/li>\n<li>stand up and <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/dance-movement-psychotherapy.htm\">move more<\/a>.<\/li>\n<\/ul>\n<h3><span style=\"color: #993366;\">3. Find, and cherish, your new weekend time.<\/span><\/h3>\n<p><strong>Because of changes to your work schedule, lifestyle, or budget, you might<\/strong> have lost the option of having a normal weekend to look forward to. That doesn\u2019t mean that the elements of our weekends which used to be so life-giving can\u2019t be found elsewhere.<\/p>\n<p><strong>Just think of the things that used to bring you joy on the weekend<\/strong> and seek to find them in new and intriguing ways.<\/p>\n<ul>\n<li><span style=\"color: #800080;\"><strong>explore new places even if you are no longer mobile<\/strong><\/span> \u2014 take a virtual tour of a museum, spend a few hours on Google earth or Geoguesser<\/li>\n<li><span style=\"color: #800080;\"><strong>socialise even if you can&#8217;t get out<\/strong><\/span>\u00a0\u2014 Host a Zoom or online cooking or game night, use the \u2018watch with friends\u2019 feature on your streaming service and catch a movie together<\/li>\n<li><span style=\"color: #800080;\"><strong>have fun even if you are on a budget<\/strong><\/span>\u2014 do free dance classes on Youtube, play board games with your kids, go to free museum nights, or just take a long walk in nature with friends.<\/li>\n<\/ul>\n<h3>Feel yourself again despite life changes<\/h3>\n<blockquote><p><span style=\"color: #333399;\">Every now and then, ask yourself \u2018What would I like to do right now?\u2019. Then give yourself permission to do it.<\/span><\/p><\/blockquote>\n<p><strong>While seemingly small in nature, each of these incremental steps can<\/strong> have a lasting impact not only on your rest and reward system, but also on your overall mental health.<\/p>\n<p><strong><span style=\"color: #800080;\">Can&#8217;t get motivated? Or never feel you can relax since losing a job? Now is the time to seek support. We connect you with <a href=\"https:\/\/www.harleytherapy.co.uk\/work-and-career-counselling-london.htm\" target=\"_blank\" rel=\"noopener\">top London-based talk therapist<\/a>s, or find <a href=\"https:\/\/harleytherapy.com\/we-can-help-with\/workplace-stress\" target=\"_blank\" rel=\"noopener\">affordable UK-wide registered therapists<\/a> or online counsellor on our booking platform.\u00a0<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-120972 alignleft\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/Screenshot-2020-11-12-at-07.39.42-400x280.png\" alt=\"Rob Stanley Whitboard Counselling\" width=\"207\" height=\"145\" \/><span style=\"color: #333399;\"><strong>Rob Stanley<\/strong> is a Canadian Registered Psychotherapist and founder of <a href=\"https:\/\/www.whiteboardcounselling.com\/our-approach\">Whiteboard Counselling<\/a><a style=\"color: #333399;\" href=\"https:\/\/www.whiteboardcounselling.com\/\">,<\/a>\u00a0proudly founded upon the dual principles of empathy and evidence.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"color: #808080; text-decoration: underline;\">FOOTNOTES\u00a0<\/span><\/span><\/p>\n<p><span style=\"color: #808080;\">Berridge, K. C., &amp; Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646-664.<\/span><\/p>\n<p><span style=\"color: #808080;\">Bogacz, R. (2020). Dopamine role in learning and action inference. Elife, 9, e53262.<\/span><\/p>\n<p><span style=\"color: #808080;\">Charlton, S. G., &amp; Baas, P. H. (2006). Fatigue, work-rest cycles, and psychomotor performance of New Zealand truck drivers.<\/span><\/p>\n<p><span style=\"color: #808080;\">Gautam, A., Polizzi, C. P., &amp; Mattson, R. E. (2019). Mindfulness, procrastination, and anxiety: Assessing their interrelationships. Psychology of Consciousness: Theory, Research, and Practice.<\/span><\/p>\n<p><span style=\"color: #808080;\">Gremel, C. M., Chancey, J. H., Atwood, B. K., Luo, G., Neve, R., Ramakrishnan, C., &#8230; &amp; Costa, R. M. (2016). Endocannabinoid modulation of orbitostriatal circuits gates habit formation. Neuron, 90(6), 1312-1324.<\/span><\/p>\n<p><span style=\"color: #808080;\">Lee, H. J. (2020). Human Circadian Rhythm and Social Distancing in the COVID-19 Crisis. Chronobiology in Medicine, 2(2), 45-46.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>by Rob Stanley Recently had a life change or been made redundant and wondering where your motivation went? Learning about your personal rest cycle and reward system can be essential. Your reward system We all know what rest is and why it is important. Good sleep is essential to mental and physical wellbeing. But what [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":121422,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_lmt_disableupdate":"yes","_lmt_disable":"no","footnotes":""},"categories":[21],"tags":[224,1669,2038,1800],"class_list":["post-121420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety-and-stress","tag-anxiety-stress","tag-covid-19","tag-lockdown","tag-pandemic","has_thumb"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Your Rest and Reward System: Why Life Change Can Leave You Unmotivated - Harley Therapy\u2122 Blog<\/title>\n<meta name=\"description\" content=\"Has a recent illness, redundancy, or change to work hours left you with more down time? 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Learning about your personal rest cycle and reward system can be essential. Your reward system We all know what rest is and why it is important. Good sleep is essential to mental and physical wellbeing. But what&hellip;","_links":{"self":[{"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/posts\/121420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/comments?post=121420"}],"version-history":[{"count":8,"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/posts\/121420\/revisions"}],"predecessor-version":[{"id":138244,"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/posts\/121420\/revisions\/138244"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/media\/121422"}],"wp:attachment":[{"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/media?parent=121420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/categories?post=121420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-json\/wp\/v2\/tags?post=121420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}