Finding Our Way Back to Inspiration: A Psychotherapist’s Perspective
Finding Our Way Back to Inspiration: A Psychotherapist’s Perspective
With research insights and real-world examples
In everyday conversation, we often talk about feeling “uninspired” as though it’s a personal failure, something we should be able to snap out of with enough willpower or a motivational quote. But in therapy, I see inspiration in a much more compassionate way: as a psychological process that naturally fluctuates with our emotional wellbeing, environment, and nervous system state.
What Inspiration Really Is
In psychological research, inspiration is described as a combination of two processes:
Being evoked by something meaningful
Being motivated to act on it
(Richardson & Emerson, 2018; Thrash & Elliot, 2003)
It’s less like a lightning bolt and more like a gentle internal shift: a widening of perspective, a softening, a sense of movement. Inspiration often shows up quietly before it shows up loudly.
Lucy, a teacher, told me she “hadn’t felt inspired in years.” What actually happened was that she had been living in a constant state of stress. One afternoon during a walk, she noticed a child drawing chalk shapes on the pavement. She felt a tiny spark; “I used to love doing creative things.” That small spark, not a dramatic moment, was the beginning of her reconnecting with herself.
Why We Lose Inspiration
Periods of low inspiration are almost always linked to emotional, psychological, or physiological strain, not personal weakness.
Research highlights:
Chronic stress reduces cognitive flexibility, making creativity and expansive thinking harder (Arnsten, 2009).
Emotional exhaustion is strongly linked to reduced motivation and creativity (Maslach, Schaufeli, & Leiter, 2001).
Fear of failure and perfectionism inhibit idea generation (Flett & Hewitt, 2002).
James, a new parent, believed he’d “lost his creative edge.” In reality, he was sleep-deprived and overwhelmed. His mind was in survival mode, naturally prioritising efficiency over creativity. Once he understood this, self-blame eased and inspiration slowly returned as rest and support increased.
Reclaiming Inspiration Gently
1. Reconnect With Values
Research shows that values-based action increases motivation and wellbeing (Hayes et al., 2012).
When we reconnect with what matters, inspiration tends to follow.
Maria realised she wasn’t uninspired, she was disconnected from her value of learning. She signed up for a short online workshop and felt her energy return.
2. Create Psychological Space
Periods of quiet support the shift from a threat state to a more open and curious one.
Mindfulness practices have been shown to improve creativity and insight (Colzato et al., 2012).
After weeks of feeling flat, Daniel started taking five-minute pauses between work tasks. In that stillness, small ideas began resurfacing.
3. Notice “Micro-Sparks”
Inspiration often starts with subtle cues.
Research on “micro-moments of positivity” shows that repeated small positive experiences can gently expand perspective (Fredrickson, 2001).
Ella kept a note on her phone where she wrote down anything she felt curious about, even for a second. After a month, she realised she had a list of 20 tiny sparks to explore.
4. Soften the Inner Critic
Self-criticism is strongly associated with reduced creative thinking and emotional openness (Gilbert, 2010).
By cultivating self-compassion, we create an environment in which ideas can surface without being immediately shut down. Anxiety lessens.
Whenever an idea popped into his head, Tom’s inner critic would say, “That’s stupid.” Practising self-compassion, “It’s okay to explore ideas”,allowed him to engage creatively again.
5. Nourish the System
Inspiration thrives when the nervous system feels safe and supported.
Research supports the link between social connection, rest, and emotional vitality (Porges, 2011).
After reconnecting with old friends and improving her sleep routine, Aisha didn’t force inspiration, yet suddenly felt more energised and motivated.
A Final Thought
Inspiration is not a constant state, nor is it a measure of worth. It ebbs and flows with our emotional landscape. When we approach it with compassion rather than pressure, we allow the conditions for inspiration to return naturally.
You don’t have to chase inspiration. You can simply create room for it.
References
Arnsten, A. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience.
Colzato, L., Ozturk, A., & Hommel, B. (2012). Meditate to create: The impact of focused-attention and open-monitoring training on creativity. Creativity Research Journal.
Flett, G., & Hewitt, P. (2002). Perfectionism and maladjustment. American Psychologist.
Fredrickson, B. (2001). The role of positive emotions in positive psychology. American Psychologist.
Gilbert, P. (2010). Compassion Focused Therapy.
Hayes, S., Strosahl, K., & Wilson, K. (2012). Acceptance and Commitment Therapy.
Maslach, C., Schaufeli, W., & Leiter, M. (2001). Job burnout. Annual Review of Psychology.
Porges, S. (2011). The Polyvagal Theory.
Richardson, A., & Emerson, M. (2018). Inspiration and psychological processes. Journal of Personality.
Thrash, T., & Elliot, A. (2003). Inspiration as a psychological construct. Journal of Personality and Social Psychology.
