Whats For Breakfast Start Thinking Food
Thinking about food or your first cup of coffee can be great motivation. If your stomach starts grumbling enough while youre forcing yourself to think about eggs, bacon, and French toast, youll be more likely to pull yourself up.
This doesnt always work, though, especially if youre experiencing a loss of appetite from depression. Still, know that eating something in the morning even if its just a slice of bread will help you get up.
Plus, if you take medications in the morning, its usually a good idea to have something in your stomach.
Avoid Feeding Your Depression
Feeding depression creates a snowball effect: For example, if you throw a few crumbs out on your balcony or sidewalk, a few pigeons will show up. If you keep throwing out crumbs, by the end of the week a multitude of pigeons will have flocked to the area. Similarly, depression thrives on doubts, fears, and negative thoughts which feeds more depression. Learn to identify the negative thoughts and worries that are fueling your depression so you can replace them with positive, more realistic thoughts.
Embrace Your Obsession With Fido
Any pet owner can tell you that having a pet comes with a world of benefits: constant companionship, unquestioning affection, and joy .
Pets can provide a positive sense of security and routine for people managing long-term mental health issues, a 2016 study found.
The Anxiety and Depression Association of America calls this âthe pet effect,â and the mental health boost may be very helpful for people battling depression.
A 2016 survey of pet owners showed that 74 percent of pet owners reported mental health improvements from pet ownership. Positive human-animal interaction includes the reduction of psychological stress like fear and anxiety, and an increase of oxytocin levels in the brain.
âPeople with depression often have pets in order to shift focus from their condition,â says Dr. Lina Velikova, PhD.
âOnce you are taking care of an animal, you must not allow yourself to stay in bed the entire day. Dogs or cats depend completely on you and keeping them alive will be enough of the motive for you to get out of bed,â Dr. Velikova explains.
Just try resisting that face at your bedside in the morning.
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Make Morning Plans With A Friend
Depression can lead to feeling isolated, disconnected, and shut-off. The opportunity to âconnectâ again may be the key to getting the day started.
Making morning plans with someone is a great way to hold yourself accountable, because youâre taking someone elseâs schedule into consideration, as well.
âPeople derive meaning from their relationships with others, their passions, or accomplishing tasks during the course of their day,â says Dr. Randall Dwenger, medical director at Mountainside Treatment Center in Connecticut.
âCommitting to meet someone for breakfast or coffee or a morning walk can not only help you get out of bed, but will also help foster your connection to another human, so you donât feel so alone in your depression,â Dwenger tells us.
Accountability and connection for the win.
For some people, however, having someone else to âreport toâ can be counterproductive. In that case, come up with a system to track your progress for motivation. Write it down, use a reward system â whatever works to hold yourself accountable.
Alcohol Tobacco And Other Drugs
The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. SAMHSAs 2020 National Survey on Drug Use and Health reports that approximately 19.3 million people aged 18 or older had a substance use disorder in the past year.
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Forgive Yourself For The Bad Days
People living with depression are often their own worst critics. The truth is, there will be good days and bad days.
Some days, youâll be able to get out of bed and, quite honestly, other days you might not.
If giving your best on a bad day still isnât enough to keep moving, itâs perfectly fine to forgive yourself and start fresh the next day. Depression is an illness and youâre only human.
Tomorrow, you can always try a new technique to help you put both feet on the ground. Over time, youâll find a tool that makes getting out of bed most days possible.
Article originally appeared on February 13, 2020 on Bezzyâs sister site, Healthline. Last medically reviewed on February 13, 2020.
Talk To A Mental Health Professional About Your Depression Treatment
Dont let your depression go on so long that it becomes debilitating. If youve tried all the tips weve given here today and youve talked to a friend or loved one about how youre feeling, you should be proud. However, if you still cant seem to shake your depression, and being depressed in bed is becoming something that interferes with your daily life, you should consider talking to a mental health professional.
A doctor or therapist can help you come up with a new depression treatment plan or adjust your current one to help you manage depression. Make sure that youre communicating with them so they know how severe your depression has become. They can help you better understand what type of depression youre dealing with or if other mental health conditions are affecting your energy levels.
It might be something as simple as adjusting the dosage or type of medication for depression youre on, or it could also be a matter of finding the right combination of therapy and medication.
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This Audiobook Will Put You To Sleep
Non-stimulating audiobooks can also be a great way to force some shuteye. We recommend This Audiobook will Put You to Sleepweve never lasted past chapter three.
Other quick hacks you can try using to force yourself to sleep include:
- Turning on a white noise machine
- Completing a 20-minute session of yoga or other forms of stretching in another room
- Using aromatherapy
- Doing some chores slowly. Opt for low effort chores like decluttering or mopping
- Playing a podcast in the background on low volume
- Listening to LoFi for sleep
And Not Being Able To Take That Advice Can Make You Feel Worse
The well-intentioned Brad Stulberg, a performance coach and author, has recently written some pieces on Behavioral Activation, a premise revolving around the idea that motivation and energy follow action. Dont wait until you feel like doing something, he says just do it. The old adage Move a muscle, change a thought is one of the hallmarks of Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and recovery. (The Behavioral
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Other Common Causes Of Depression Include:
- Loneliness and isolation a lack of social support.
- Family history of depression.
- Death of a loved one or other stressful life event that leaves you feeling useless, helpless, alone, or profoundly sad.
Compensating for biological and hormonal causes of depression
Because biology and hormone fluctuations can play such a prominent role in affecting a women’s depression, it may be helpful to make use of more coping strategies at hormonal low points during the month. Try keeping a log of where you are in your menstrual cycle and how you are feelingphysically and emotionally. This way you will be able to better anticipate when you need to compensate for the hormonal lows and reduce or avoid the resulting symptoms.
It is important to remember that depression, at any stage in life and for any reason, is serious and should be taken seriously. Just because you’ve been told that your symptoms are a normal part of being a woman does not mean you have to suffer in silence. There are many things you can do to treat your depression and feel better.
Foods That Help With Depression
When you are dealing with depression, it can be a real struggle to take good care of yourself and your diet. But its such an important thing for you to do.
Research has shown that certain foods can actually help to boost your mood. These include:
- Foods that contain the amino acid, tryptophan, including eggs, spinach and salmon
- Foods that are rich in folic acid, including avocado and spinach
- Foods that are rich in omega-3 acids, including salmon and tuna
- Foods that contain vitamin B12, including fish, lean meat, poultry and breakfast cereal
Below, we have also listed a few quick and easy steps to introduce into your weekly routine, so that you can start eating more and eating better:
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Let Your Appetite Draw You Out Of Bed
Our bodies have a way of telling us its time to move forward. If youre hungry, or if you really enjoy that 1st cup of coffee every morning, you might be tempted enough to actually get out of bed. The idea of a tasty breakfast might just spark your appetite. You might even discover that its a blueberry muffin and a glass of orange juice every morning that encourages you to get out of bed despite feeling depressed.
How To Prevent Sleep Procrastination
The best remedy for sleep procrastination is healthy sleep hygiene, which involves creating good sleep habits and an environment conducive to sleep. Remember that it will take more than one nights sleep to truly get into good sleep habits.
Having set routines can make behaviors feel almost automatic. For this reason, a nighttime routine can reduce the impulse to stay up later instead of going to bed. Examples of positive sleep habits include:
- Keeping a consistent bedtime and wake-up time, including on non-working days
- Avoiding alcohol or caffeine late in the afternoon or evening
- Stopping the use of electronic devices, including cell phones and tablets, for at least half-an-hour, and ideally longer, before bed
- Developing a stable routine to use every night to prepare for bed
Relaxation methods, such as reading a book, meditating, or gently stretching, can be part of your bedtime routine and help ease you into sleep. Relaxation techniques may also decrease the stress that can drive revenge bedtime procrastination.
Creating an inviting bedroom environment that is dark and quiet and has a comfortable mattress and bedding can also make going to sleep more appealing. An inviting sleep space may counteract the desire to sacrifice sleep for leisure activities.
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When To Seek Professional Help
Any level of depression should be taken seriously and the faster you address the symptoms, the less likely you are to develop a more severe type of depression. Seeking professional help is a sign of bravery and self-respect because it shows that you are dedicated to caring for your mind and body. A therapist can offer more clinical advice and guide you through treatment with approaches that are more tailored to your specific situation and needs. However, if you are experiencing suicidal thoughts, tell someone you trust and seek assistance immediately.
Everyone experiences low points in their life and their mental health, but depression is a treatable mental illness and you can recover. Whether you or a loved one is feeling depressed, every persons experience with mental illness is different but help is available. Visit our Key Services page to learn more about the treatment methods we offer and to explore our list of additional health and wellness classes to support your overall mental health.
If you are in a crisis, please call us at 303-425-0300 or by calling the crisis line at 844-493-8255. The 24/7 crisis walk-in center and withdrawal management program is open at 4643 Wadsworth Blvd, Wheat Ridge, CO 80033.
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Adjust Your Current Treatment Plan
Another form of help can come from a mental health professional. They can assist with medications, techniques, or alternative therapies. If youre unable to get out of bed and do your day-to-day activities, then its probably time to adjust or switch your treatment plan.
Even if you know your medications are causing your sleepy side effects, you dont have to persevere just because its mentioned on the label. Dont feel like its silly to tell your healthcare provider that the effects are bothering you. They can discuss adjusting the dosage or the timing of when you take them.
For example, if a medication is activating, your doctor may recommend taking it first thing in the morning. This can help you get up and help you avoid insomnia.
Pro tip: Water yourself!
Since I need water to help the medication go down, I like to keep a glass of water by my bed. This helps me get rid of any excuse to not take meds, especially when I dont want to get up. Plus, a sip of water will really help wake the body up.
However, for medications with sedating effects, make sure to only take them at night before bed. Many times, people may take a medication in the morning and find theyre exhausted, not realizing its having a sedating effect.
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Do I Need Health Insurance To Receive This Service
The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.
Tip : Get Up And Get Moving
When you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighterand one of the most important tools for depression recovery.
Studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue. You don’t even have to hit the gym. A 30-minute walk each day will give you a much-needed boost. And if you can’t manage 30 minutes, three 10-minute bursts of movement throughout the day are just as effective.
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Simone Biles Opens Up About How She Coped With Sexual Abuse
Dr. Natalie Azar, NBC news medical contributor, said the technical term for a depression nap is hypersomnia, “which means that youre sleeping too much.”
In fact, naps can be good for you. Recent evidence finds that one or two daytime naps a week may be linked to a lower risk of heart attack or stroke. And nap length, which can include anything from a quick, five-minute catnap to an hour or more snooze, doesn’t seem to make a difference. Still, when it comes to daytime naps, there’s seems to be a fine line between a healthy refresh and an indication of a problem.
Causes Of Depression In Women
Women report experiencing depression at much higher rates than men. This gender disparity may be explained by a number of social, biological, and hormonal factors that are specific to women.
Premenstrual problems. Hormonal fluctuations during the menstrual cycle can cause the familiar symptoms of premenstrual syndrome , such as bloating, irritability, fatigue, and emotional reactivity. For some women, symptoms are severe and disabling and may warrant a diagnosis of premenstrual dysphoric disorder . PMDD is characterized by severe depression, irritability, and other mood disturbances beginning about 10 to 14 days before your period and improving within a few days of its start.
Pregnancy and infertility. The many hormonal changes that occur during pregnancy can contribute to depression, particularly in women already at high risk. Other issues relating to pregnancy such as miscarriage, unwanted pregnancy, and infertility can also play a role in depression.
Postpartum depression. It’s not uncommon for new mothers to experience the baby blues. This is a normal reaction that tends to subside within a few weeks. However, some women experience severe, lasting depression. This condition is called postpartum depression and is thought to be influenced, at least in part, by hormonal fluctuations.
Body image issues which increase in girls during the sexual development of puberty may contribute to depression in adolescence.
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When To Seek Help
When do depression naps go from Twitter joke to crucial sign that you may need to seek medical help?
The key to a healthy nap is that its short, infrequent and energizing usually referred to as power naps, Farrell said.
When naps grow longer and start to feel draining rather than restorative, or when they cause someone to miss out on important work or life events, it may be time to seek professional attention, Farrell noted.
Also, if napping is accompanied by other symptoms of depression, like low energy, trouble concentrating, or low mood, then professional help can be extremely beneficial and even life-saving, she said.
Find A Reason To Get Out Of Bed
If routines you enjoy can help motivate you, finding a fun or exciting reason to get out of bed in the morning might help even more. Maybe its a special breakfast or treating yourself to a fancy cup of coffee on the way into the office.
Giving yourself a reason to get up is always a good motivator. Positive reinforcement can be a great influencer and help you break the hold that I cant get out of bed depression has on you.
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