How To Use This Tool To Stop Morning Depression
1. Listen day and night.2. Allow the recording to play in the background at a comfortable volume.3. Headphones are not a must.4. Never listen in a moving vehicle and/or when doing activities that might put you or others at risk.
The affirmations of this session are:
I love waking up in the mornings.I feel vibrant, vital and happy to wake up in the mornings.Life is wonderful I enjoy my life.I feel complete Im a whole.It feels great to wake up in the morning and start my day.My life is great, I appreciate every bit in it.I am grateful for my life and for who I am.My subconscious mind is wired to feel good.Thinking positive is a natural part of who I am.I look at the positive side of everything in this world.My frequency level is high because I feel great during day and night.Everything always works out for me.Senses of joy and happiness wrap my heart, mind, and soul.I attract amazing opportunities, people, and circumstances on a regular basis.Every day, in every way, I feel more and more happy.When I wake up in the morning, I feel highly motivated to start my day.
Or Try To Avoid People Altogether
, a psychoanalyst and social worker in New York, says that having someone listen to you and validate your feelings can be uplifting, but sometimes being alone can also be good for your mental healthespecially if you have well-meaning family or friends who may not understand what youre going through. Often, Jo says, those people may attempt to force you into changing what feels unchangeablethat is, the depression itself.
Although isolating is usually not recommendedas most humans are social creatures sometimes it can be more restorative to be alone than to be fighting with well-meaning friends or family members who don’t get it, Jo explains. During depression, energy levels are low, and having to explain repeatedly or fend off chirpy messages like You’ll be fine, or hostile messages Get over it may be better avoided rather than expend the precious little energy you have on people who may never understand what you are going through.
Waking Up Feeling Unmotivated
Many people live with this type of depression every day. I did. I really hated the mornings. Its not because Im a night person or because I was tired or didnt get enough sleep. I just couldnt find a good enough reason to wake and drag myself out of bed.
I didnt realize it back then, but I was depressed. I suffered from morning depression. You know whats weird? This depressing feeling disappeared shortly after I started my day like it was never there.
Today I wake up happy, excited and charged with energy. Ill tell you exactly how this happened, but first, lets talk about what causes early rise sadness.
Morning depression applies only to the early hours of the day. And the depression fades away later on like it never existed.
People who usually cope with morning melancholy feel energetic with an elevated mood a few hours after waking up they are inspired mainly in the evening and night time.
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How To Get Out Of Bed When You’re Depressed
If you’re struggling with depression, you know how it can affect your every day life. When the black cloud of depression descends on you and becomes too much to handle, it’s hard to find motivation for anything. The simplest tasks seem too overwhelming to even consider. It can feel like everything in the world is too much, and you don’t know how you will ever be able to get out of bed again. We’ve put up a list of five strategies that I have used to overcome the fog of depression.
Dont Disregard The Classics Try An Alarm
Go back to the classics. Set an alarm or a whole slurry of annoying alarms and put your phone or clock out of your reach.
Youll have to get up to shut it off. While its easy to just climb into bed again, if you have multiple alarms set, by the third one youll probably just be like, FINE! IM UP!
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Take A Stroll Around The Block
Getting outside is so important for depression and low energy. There’s nothing better than taking a walk to clear your head and help you re-focus on what matters most. The air and the sun will revive you in ways that sitting inside can’t. A simple walk around your neighborhood can help get your heart rate up as well as releasing endorphins in the brain which create feelings of happiness.
Depression is not something you can just get over. It’s a serious health condition that affects your entire body and brain, which means it will take time to heal. If you’re currently dealing with depression, I hope these tips will help you on your journey. It is important to remember that there are many ways for you to take care of yourself and your mental health. You can start by talking with a therapist or doctor about what treatments may be best suited for your needs.
There’s No Rush Start Slow
Don’t push yourself hard. The first thing you can do is to try and sit up on the bed. This is the most difficult part – the idea of getting up every morning to start your day. Health experts and therapists point out that the act of sitting up in your bed can help you get started, as it tricks your brain into thinking that you are ready to begin your day .
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Morning Depression While Vacationing
Here is an interesting point that illustrates my view on morning depression. Almost everyone I talked to who suffers from depression upon waking gave the same reply to the question I asked.
The question was simple: While on vacation, are you also that depressed when waking up? The answer was no among all of them. What happened to all the causes listed above? Do they just go away on vacation?
The answer is simple. When you step out of your stressful reality and travel somewhere relaxing, all the trouble goes away. You become so laid back and at ease, so the depression you usually have during the morning time disappears.
Dont Be Afraid To Turn To Someone Else For Help
If your depression is more severe or not being able to get out of bed is becoming a chronic problem, dont be afraid to ask for help.
Do you live with someone? Do you have a friend or co-worker on the same work schedule as you? Dont be afraid to ask them to be a part of your routine.
If you live with someone, ask them to come in and wake you or maybe sit with you. It can be anything from making coffee in the morning or making sure youre out of bed before they leave for work.
Or reach out to a co-worker, if youre comfortable with that. Someone on the same work schedule may be able to call you when you need to get out of bed in the morning. Five minutes of encouraging wake-up chatter can put you in a better mood for the day ahead.
Most people are compassionate and open to helping. You dont have to share your entire mental health history for them to understand something is going on. Just acknowledging its a difficult time can be enough.
It can be hard to ask for help initially, so remember this: You are not a burden and those who love or care for you will likely be happy to help.
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Getting Back On Track
If oversleeping is a symptom of depression, its most important to see a healthcare provider for treatment of that depression. And even if someone is being treated for depression, the sleep difficulties can be residual. Sleep can remain a struggle because its developed a life of its own and become very habitual, she says.
Dr. Drerup does have a few suggestions on how you can avoid falling into bad sleep habits that could exacerbate the sleep situation. These techniques can make a huge difference for people when they implement behavioral changes like this because the mood symptoms arent impairing them.
If people can get out of bed and get a more consistent start to their day, it can make their day better, Dr. Drerup says. They feel like they can be more productive and get more accomplished. And it can help improve their mood and allow them to make other changes over time that helps increase more pleasurable activities and engaging with people instead of the oversleeping and avoidance of interactions.
Hands off the snooze button
This may not be a popular idea given how much its a ritual for so many of us. But Dr. Drerup points out that repeatedly hitting the snooze button doesnt really help you. When you hit the snooze button and you doze for those short seven or eight minute increments, youre getting brief, fragmented sleep periods. You may think youre gradually becoming more alert but really youre developing sleep inertia and your body wants to stay asleep.
Set One And Only One Goal For The Day
Having a seemingly infinite to-do list can often be a trigger for people who have depression, and one of the main reasons you dont want to start your day.
You may think, Theres no way it can all get done, and that thinking turns into, Theres no point in even trying.
Try to shift the perspective. Rather than thinking about a long list of tasks, which can be overwhelming, give yourself the permission to set only ONE goal for the day. Just one.
The freedom that comes from knowing that its a good day if you can accomplish one thing might just help you get out of bed to try.
Its a good idea to choose goals that youll likely reach. Dont shoot for hitting spin class 4 times that week. Instead, maybe shoot for one spin class. Or even shoot to walk around the block once a day. You can work up from there.
Sometimes depression is tied to a situation partly in our control, like a dead-end job or tough roommate situation. If you find that a difficult life situation is partly fueling your depression, set a goal with a timeline to make a change, Dr. Prior recommends.
Be mindful that the timeline isnt set in stone. To minimize any deadline-induced anxiety, allow flexibility to accomplish your goal as needed.
Tip #2 Think About Breakfast
A cup of coffee or a platter of bacon and eggs can brighten ones day.
When you feel like not feeling anything, think about breakfast.
The sight of ham, bacon, eggs, and even waffles can stimulate hunger and make your stomach grumble.
But, on the other hand, it can motivate you to try to get yourself out of bed.
Keep in mind that this tip might not work for everyone as some of you might be going through a loss of appetite due to depression.
However, take note that eating something in the morning can stimulate your brain.
Also, it helps you wake up, even if it is just a slice of bread.
Also, take note that your stomach should not be empty when taking medications in the morning.
Think About The Positives
As hard and cliché it might sound, this actually does make the changes that everyone needs to get on with their life when they cant wake up in the morning. Often times, being stuck in a place, be it your bed or even your house can ignite a trail of negative thoughts in your mind which is why it is necessary to ensure that you think of what kind of thoughts you can avoid by keeping yourself engaged.
Often times, this is the kind of kick-start that many people need to get on with their day and trust me, it does actually work and work quite effectively. Once you have everything sketched out of what your entire day is going to look like, it becomes quite easier to handle the day and waking up might not seem like a chore anymore.
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Dealing With The Winter Blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
Getting Out Of A Funk: How To Help Yourself Through Depression
Everyone has off days where they feel tired, irritable, and sad. Its normal to feel sadness as a response to challenging life events, loss, or changes, but sometimes these feelings can stick around for a while if left unaddressed and make it difficult for you to get through each day.
Heres how you can tell when youre in a funk or maybe even experiencing a mild depression as well as what you can do to help yourself feel better.
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Tip : Eat A Healthy Depression
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .
Dont skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.
Tips To Get Out Of Bed With Depression
You are meant to conquer the world every day.
And your first step is opening your eyes and seeing the beauty of the world.
But depression could be brutal as it would force you to close your eyes and dive into the deepest depths of sleep.
However, there are still several things that you can do to wake up.
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Ask Your Support Circle For Help
The number one thing to remember when battling depression is that you dont have to do it on your own.
Those who struggle to get out of bed can find several other long-term solutions, says Dr. Dwenger. Antidepressants can be helpful on their own, but combining medication and therapy is much more effective for managing depression in the long run.
Avoiding alcohol and other central nervous system depressants is also crucial, because these substances can mimic or worsen depressive symptoms.
Put Your Alarm Clock Out Of Arms Reach
Youâve probably heard this one before, but itâs worked for many people. The farther away from your alarm clock, the greater chances of you getting out of bed to turn it off! Having an annoying siren or chiming bell motivates many people to put their feet on the floor and silence the alarm. Youâll notice that since youâre already up, you might as well stay out of bed.
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Do Not Stress About Daily Tasks
Breaking from the fog of not wanting to get out of bed can take some time.
To-do lists can sometimes be overwhelming, especially first thing in the morning. Instead of letting the stress of lots of tasks become overwhelming, a person struggling to get out of bed should try not to worry about getting it all done.
Instead, the person should do what they can and remember that tomorrow is a new day to accomplish things. It might be helpful for them to prioritize a few tasks on the list that they know are possible to complete. Ticking these tasks off the list may motivate a person to do more.
How Is Depression Treated
While depression can have dramatic effects on a persons sleep and overall quality of life, it can be treated. After working with a doctor or mental health provider to understand the type and severity of depression, treatment may include:
- Counseling: Depression can be treated effectively with several types of counseling, including cognitive-behavioral therapy and interpersonal therapy . CBT for insomnia is a type of CBT that focuses on managing chronic insomnia.
- Medications: Antidepressants are an effective treatment for depression. These prescription medications usually take time before they begin to improve symptoms and patients may need to try several antidepressants before finding the right fit. A doctor or psychiatrist can discuss the appropriateness of these medications and recommend a specific type.
- Brain stimulation therapies: When medications and other approaches are not effective, some people with depression consider electroconvulsive therapy or other, more recent types of brain stimulation like repetitive transcranial magnetic stimulation and vagus nerve stimulation . These treatments can be effective but are only provided under the guidance of a trained professional.
Treatment often isnt limited to just one of these approaches in fact, combining medication and psychotherapy has shown higher rates of improvement than one approach alone.
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