Think About Trying Some Yoga
“I either look up videos on YouTube or just Google ‘relaxing yoga.’ There’s so many videos that range from five minutes to an hour, and it really helps take my mind off of everything. It’s relaxing and gets your endorphins going without full on exercising. It’s really good for your health, too. So it’s a win-win to help you both emotionally and physically.”
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.
How To Help Someone Who May Be Experiencing Depression
If you are currently experiencing one or more of these symptoms, its okay to seek support. If you are having thoughts of suicide, call 303-492-2277 to access 24/7 crisis support from Counseling and Psychiatric Services .
If you notice a roommate, friend or classmate experiencing any of these symptoms, here are a few things you can do to help:
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How Can I Take Care Of Myself
Once you begin treatment, you should gradually start to feel better. Go easy on yourself during this time. Try to do things you used to enjoy. Even if you dont feel like doing them, they can improve your mood. Other things that may help:
- Try to get some physical activity. Just 30 minutes a day of walking can boost mood.
- Try to maintain a regular bedtime and wake-up time.
- Eat regular, healthy meals.
- Do what you can as you can. Decide what must get done and what can wait.
- Try to connect with other people, and talk with people you trust about how you are feeling.
- Postpone important life decisions until you feel better.
- Avoid using alcohol, nicotine, or drugs, including medications not prescribed for you.
How Can You Get Yourself Out Of A Funk
Although depression can become a very clinical subject, many of the ways to help yourself through this mood disorder are very simple and practical. Self-care is a key component to living a happy, healthy life and between your diet, exercise, daily routines, and social interactions there are plenty of steps you can take to influence your mood. As you move through your depression, be open to trying new approaches and understand that it might take a combination of these self-care practices before you notice a change in your mood.
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What Is Seasonal Affective Disorder
Seasonal affective disorder is depression that gets triggered by a change in seasons, usually when fall starts. This seasonal depression gets worse in the winter before ending in the spring.
Some people may get a mild version of SAD known as the winter blues. Its normal to feel a little down during colder months. You may be stuck inside, and it gets dark early.
But full SAD goes beyond that its a form of depression. Unlike the winter blues, SAD affects your daily life, including how you feel and think. Fortunately, treatment can help you get through this challenging time.
Allow Yourself A Moment To Cry And Let It All Out
“I cry until I can’t cry anymore. It releases muscle tension and allows me to relax enough to get some much needed rest.”
“During my first bout of depression, I got my first bunny. It’s really hard to be sad with silly little animals like bunnies running around. Now, in grad school, I’ve had a resurgence because of the stress levels. I went and got a new one, and she’s already made days so much easier to get through.”
“I like to just sit and cuddle with my dog for a few minutes. He knows when I’m depressed, and usually lays down either on my bed or the ground next to me. Sometimes he’ll lick my hand to let me know that he’s there for me. It lifts me up enough to get me through each day.”
“I had a hard time taking care of myself during my worst depression so I was really worried about caring for another living being, aka a pet. So I watched happy pet videos on repeat and shared with literally anyone who would listen. Watching those videos and watching others’ reactions to said videos made my day.”
“I try to keep a diary where I write all the nice things that happen throughout the day. When I’m not feeling myself, I can reread these and it can sometimes brighten my day.”
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Build A Support Network
One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.
For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.
For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.
Assess The Parts Instead Of Generalizing The Whole
Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right.
Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong.
Seeing the weight youre giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive.
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Start Your Day With Baby Steps
If just the thought of swinging your legs over the edge of the bed feels overwhelming, keep in mind that you dont have to take on the whole world at once. Take baby steps.
Be kind to yourself and have a plan with small, attainable, achievable tasks that are easy for you to take on, one at a time. Think in terms of 1-foot-in-front-of-the-other. This can be a great mindset if youre trying to overcome feeling depressed in bed.
Start with something as small as getting a glass of water. Know that youll have a light breakfast just after that. Then move on to brushing your hair and teeth. Getting dressed might be after that. Keep moving forward with these small, isolated tasks, one after the other, until your morning routine is complete and youre ready to take on your day.
Even the smallest of acts can be a massive struggle but trying to do something you would already do is starting the day. It may not be precisely in the morning but doing something is starting down the path. Including our basic needs into the small steps counts.
How Does Light Therapy Work
To use light therapy, or phototherapy, you get a special lamp. It has white fluorescent light tubes covered with a plastic screen to block ultraviolet rays. The light is about 20 times brighter than regular indoor light. The intensity of light emitted should be 10,000 lux.
To use phototherapy, dont look directly into the light. Place the lamp about 2 or 3 feet away while you read, eat or do other activities.
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Start Each Morning With A Thankfulness Mantra
When youâre grappling with depression, it can be difficult to find joy in anything.
Lack of interest and an inability to find pleasure in things you used to is one of the symptoms of depression. Trying to remember â as difficult as it might be â that there are things in your life to be thankful for can actually motivate you to get moving in the morning.
âWhen you wake, begin with the thought, âWhat am I thankful for today?ââ recommends Dr. Beatrice Tauber Prior, a clinical psychologist, author, speaker, and owner of Harborside Wellbeing in North Carolina.
âThen ask yourself to get up for the thing you are grateful for,â says Dr. Prior.
You may be grateful that you have a job. You may be grateful for your pets or your children. You may be grateful that you have a roof over your head. It doesnât matter how big or small.
Find one thing that youâre deeply grateful for and use it to power you up and outta bed.
Getting Through A Day Paralyzed By Anxiety And Depression
Living with mental health issues means there will be days where you feel paralyzed by anxiety and depression. Because comorbid depression and anxiety are so common with different mental illnesses, nearly everyone who struggles with mental health will have to get through a day feeling paralyzed by anxiety and depression. I had one today, and man, it was rough. But, the good news is, I got through it.
I’m pretty good at planning my day with anxiety disorder, but today was exceptionally hard. I felt utterly paralyzed, like I couldn’t even move. I felt wired and tired. The combination of being wired from anxiety, and tired because I just wanted to crawl into a hole and disappear created an awful push-pull feeling throughout mind and body. I wanted to move, but I couldn’t. I didn’t want to move, but I had to.
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Accept That Youll Have Bad Days
Recovering from depression is often a marathon, not a sprint. Many people with depression go through bad days, even when theyre making steady, consistent progress toward feeling better and functioning properly.
If you wake up and notice that your depression symptoms feel particularly intense, dont feel like you have to have a perfect morning. Instead, accept that youre going through one of those days and let yourself make a few simple, comfort-inducing compromises.
This could mean treating yourself to something indulgent in the morning, letting yourself spend a little more time in bed or just taking it slow in the morning.
Recognize Issues But Dont Dwell On Them
Attempt to pinpoint any circumstances that could have led to your depression. When youve figured out whats making you sad and why, talk to a supportive friend about it. Talking is a good way to let go of emotions and gain some understanding.
Once youve had these thoughts and emotions out of your system, focus on something constructive. Take steps to address issues. If you need assistance, ask for it. Depression may be alleviated by feeling close to friends and family. It can also give them the feeling that there is something they can do other than just watching you suffer.
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Tip : Get A Daily Dose Of Sunlight
Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses and use sunscreen as needed.
- Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
- Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
- Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
- If you live somewhere with little winter sunshine, try using a light therapy box.
How Common Is Seasonal Affective Disorder
About 5% of adults in the United States experience SAD. It tends to start in young adulthood. SAD affects women more than men, though researchers arent sure why. About 75% of people who get seasonal affective disorder are women.
About 10% to 20% of people in America may get a milder form of the winter blues.
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Try To Eat A Healthy Diet
Some people don’t feel like eating when they’re depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.
Antidepressants can also affect your appetite.
If you’re concerned about weight loss, weight gain or how antidepressants are affecting your appetite, talk to your GP.
See tips on how to eat more healthily.
Spending More Time With Loved Ones Can Help
If youre having a bad day and you live with depression, you may not find pleasure in some of the activities you typically enjoy.
But not engaging in these activities may contribute to a vicious cycle where you feel lonely and hopeless because you dont share moments with others or do the things you like.
Consider connecting with a trusted friend or relative, particularly during bad days and when you feel lonely.
If stepping out to a public place or joining a social gathering feels overwhelming, try to start with a video call. You may then move to a cup of coffee at home or a walk around the neighborhood.
Any step helps, and you might find that connecting with those who care about you helps you get through a bad depression day.
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If Youre Up For Exercise Consider A Walk Around The Block
On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can be powerful depression fighters.
Research suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help prevent future depressive episodes.
If youre able to, take a walk around the block. Start with a five-minute walk and work your way up from there.
Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for eight hours of sleep per night. Try to get into ahealthy sleeping routine.
Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.
Make It Harder To Switch Off Your Alarm
Sometimes, the simplest techniques are the most effective. One way to make getting out of bed easier is to move your alarm just out of reach of your bed, forcing you to get out of the covers to turn it off.
This way, even if you want to hit snooze, youre forced to at least complete the first step in your morning routine.
If youre prone to getting up, hitting the snooze button and going back to bed , try putting your alarm on the other side of the room, or in another room. Or set one alarm inside your bedroom, then set the alarm on your phone and put it in the kitchen.
Once youve switched off the first alarm, walked to the kitchen and switched off the second, its much easier to just brew some coffee and make breakfast than to go back to bed.
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How Is Seasonal Affective Disorder Diagnosed
If you have symptoms of SAD, dont try to diagnose yourself. See a healthcare provider for a thorough evaluation. You may have a physical issue thats causing depression. But many times, seasonal affective disorder is part of a more complex mental health issue.
Your provider may refer you to a psychiatrist or psychologist. These mental health professionals talk to you about your symptoms. They consider the pattern of symptoms and decide if you have seasonal depression or another mood disorder. You may need to fill out a questionnaire to determine if you have SAD.
What To Do If Youre Too Depressed To Get Out Of Bed
Medically reviewed by Katelyn Hagerty, FNP
Depression is a common mental illness that can have a serious impact on the way you think and feel. It can make you tired, sad, anxious and irritable. It can cause your hobbies and passions to stop being enjoyable. Sometimes, it can even make getting out of bed feel almost impossible.
When youre in the middle of a depressive episode, its normal to experience difficulty waking up and starting your day.
In fact, many people with major depression have whats called diurnal variation of their depressive symptoms, or rather, symptoms that are worse in the morning.
The good news is that with the right mindset, habits and treatment, its possible to deal with the tiredness and lack of motivation that often defines early mornings when youre going through a depressive episode.
Feeling too depressed to get out of bed? Below, weve shared nine tips to help make starting your day an easier process, even when youre going through a tough morning.
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