My Daughter Cant Get Out Of Bed
For people who live with bipolar disorder, depression and oversleeping go hand in hand. The cause and effect go in both directions. Depression often leads to sleeping more and to a delayed sleep pattern sleeping longer and later can cause or worsen depression. Fortunately, the downward cycle of depression and oversleeping can run in the opposite direction. Reducing hours of sleep and waking early in the morning can have a very strong antidepressant effect.
As you point out, sleeping less and waking earlier is easier said than done. It is important to realize that oversleeping is not just laziness. Depression creates a strong pressure to sleep more and sleep later. But there are a few specific things that can help.
Setting a regular waking time is the most important step. People who are struggling with a delayed sleep pattern often feel, I could wake up earlier if only I could get to sleep earlier. But we know that biology actually goes in the other direction: I could get to sleep earlier if only I could get up earlier.
When people spend many hours in bed, their sleep is often interruptedwith short periods of sleep and lots of time lying in bed awake. That type of sleep is not at all restful. Its natural to think, I need to spend more time in bed to feel rested. Once again, the biology of sleep goes in the other direction: spending fewer hours in bed will lead to less interruptedand more restfulsleep.
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George Minton is the community manager at Trusted Alkaline. He has a background in web design and marketing and works day to day on improving user experience and website functionality. When not working, George enjoys rugby and swimming.
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Tip #6 Take Your Time
Its a common saying that bread dough rises when it rests.
As a result, you should take as long as you need to prepare.
The purpose of life is to be relished and savored.
Rather than rushing yourself, enjoy the process of getting ready.
You can stay in bed for a long and watch kitten videos while surfing the internet.
Even if you check your emails or do the most odd things in bed, its acceptable.
As long as you dont plan on spending the entire day there.
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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.
Encourage Yourself To Be Uncomfortable
While the idea of going against what makes you comfortable can provoke anxiety, sometimes doing the exact opposite of what feels right can relieve some of the negative effects. Think of it this way, if you continue to lay in bed, nothing will change.
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If you want to change, you have to get moving. Go against the routine. Seek out new things to try, whether it is a new hobby, a new cereal, or even buying new clothes. Then when you do try something adventurous, congratulate yourself for it.
To open your eyes and tell yourself you have a life to live is not simple when depression is looming overhead or clinging to you like a wet sheet.
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What Do I Need To Know About What To Do Before All Transfers
- Place the chair or wheelchair beside the bed. Angle the chair or wheelchair parallel or at a 45-degree angle to the bed. The foot of the wheelchair or chair should face the same direction as the foot of the bed. If you are using a wheelchair, move or remove its footrests and lock the wheels.
- If the bed is adjustable, change the height of the bed so the person’s feet can touch the floor. If the bed has side rails, lower them before the transfer. If the bed has wheels, lock them.
- Help the person sit up on the side of the bed. Help the person lie on his or her side facing the chair. Then slowly raise the head of the bed as high as his or her condition allows. As the person places his or her hand on your shoulder, slide your hand under his or her arm and around his or her back. Place your other hand under his or her opposite thigh. Help lift the person’s chest and shoulders. Then help the person move his or her legs so he or she sits up, feet on the floor.
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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How To Help Someone With Depression
Feeling down or depressed from time to time is normal. But if these feelings last 2 weeks or more, or start to affect everyday life, this can be a sign of depression.
Depression can develop slowly. Someone who’s depressed does not always realise or acknowledge that they’re not feeling or behaving as they usually do.
Often it’s a partner, family member or carer who first realises that help’s needed. They may encourage their friend or relative to see a GP, or find some other source of support.
When To See A Doctor
Nearly everyone will have days when they do not want to get out of bed or do much of anything.
Potential causes include stress, anxiety, or feeling ill. In these cases, the feeling typically passes quickly or lasts for a day or so before the person is ready to get going as usual.
However, if these feelings persist or occur alongside other symptoms of depression, people should consider seeking help from a counselor, therapist, or another healthcare professional. These professionals may be able to recommend additional strategies to help a person start to feel better.
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To Get Out Of Bed With Depression Use This Checklist
Clinical depression is an illness that interferes with thinking, planning, and energy levels. It can be hard to do even basic things like getting out of bed or off the couch . When you have depression, using a checklist can make getting up and staying up possible.
Keep the checklist by your bed and use it every day to make getting up and staying up a habit. Hint: prepare what you need ahead of time to make the steps easier.
- Get your blood flowing. Stretch arms, legs, and torso. Roll your wrists, ankles, and neck.
- Breathe slowly, deeply.
- Continue to stretch and breathe while you drink the glass of water you placed beside your bed.
- In the notebook beside your bed, write one reason you have for getting up. Repeat it out loud.
- Stand up and make your bed immediately.
- Reward yourself with tea or coffee from a favorite mug or something else you enjoy.
In using this checklist for getting out of bed with depression, you can take action without thinking and planning, showing depression that you can function well no matter how it tries to interfere.
Stop Taking Criticism So Strongly
Someone being mean to you or critiquing your work or personality can become an easy excuse for staying in bed. Instead of thinking he or she was rude to you and using that as another example of a world out to get you, ask yourself this: did the person have a point?
Often, yes. If someone was just being mean and you cannot see a reason for the criticism, then why let it get you down?
However, if that person did have a point, consider listening to the critique and taking the steps needed to force a positive change. Trust me, its much better than just moping around and waiting for the worst to come!
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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.
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.
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How Do I Transfer A Person Using A Slide Board
Slide boards are stiff, smooth, and slippery. They act like a bridge between the bed and chair or wheelchair. The person being transferred must be able to sit up when using this method. Use a gait belt with the slide board.
- Move the bed so it is no more than 2 inches higher than the chair or wheelchair.
- Position the slide board between the transfer points. Slide one end of the board under the person’s buttocks. Place the other end of the slide board on the chair or wheelchair seat.
- When you move the person to a chair on your right, place your left knee between his or her knees. Position your right knee near the right front leg or wheel of the chair or wheelchair. Change legs when you transfer the person to a chair or wheelchair on your left side.
- Grasp the gait belt near the person’s hips, with your palms toward you. Slowly slide him or her on the slide board toward the chair or wheelchair.
- Keep your back and body in a straight line, and pivot your feet as you move.
- Remove the slide board. You can leave the belt on after the transfer to help the person return to bed.
Let Your Hunger Be Your Guide
On the days when youre struggling, think about breakfast or coffee, if youre not hungry in the mornings.
Fantasizing about what youll eat first thing can give you something to anticipate, and youll have to leave bed to go get it. Eventually, your growling belly might be enough motivation to get you moving.
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How To Get A Depressed Person Out Of Bed
Tip #2 Think About Breakfast
One can brighten ones day by having a cup of coffee or a plate of bacon and eggs
When youre feeling low, think of your morning meal.
When you see things like ham and bacon or even waffles, you start to become hungry and your stomach starts grumbling.
On the other hand, it can serve as motivation to get you out of bed in the morning.
Its important to remember that this strategy may not work for everyone, especially if youre dealing with depression-induced weight loss.
Eat something in the morning, but keep in mind that it can stimulate your brain.
Even if its only a slice of bread, itll help you get out of bed in the morning.
Also, keep in mind that taking drugs first thing in the morning should not be done with an empty stomach.
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Do You Feel Depressed
If you live with someone with depression, such as a romantic partner or a family member, youll encounter your own hurdles. These might include:
- Feeling angry about the disorder
- Perceiving the depressed person as ungrateful or too needy
- Fear or anxiety in expressing your frustrations
- Feeling your relationship needs are not met
- Feeling frustrated by lack of participation in chores
The temptation is there to tell your loved one to look on the bright side or snap out of it. But would you say that to a physically injured person? Mental illness can be difficult to understand what it is like unless youve experienced it yourself. We live in a world where 5 Easy Steps is touted as the solution to all problems. But the reality is that getting out of bed and going to work when youre depressed isnt about following a simple lifehack, summoning the right amount of willpower, or bribing yourself. Motivating catch phrases are never helpful, and will probably be met with hostility and irritability.
Dont be discouraged. Overcoming depression is possible and probably for many people, but its no simple task. So what can you do for your loved one?
If youre not where sure to start, remind yourself not to lose hope. The majority of people with depression will improve with treatment, but the process will take time, patience, setbacks, and love. Encourage your loved one to get help today and seek ways to support yourself as well.
Plan For Days Like This
Bad days happen. If you know that mornings can be a struggle, make a plan for those rough days when youre feeling better. That might look like keeping a special cereal in the pantry, saving a favorite shirt to wear on a down day, or buying a new shampoo that smells irresistibly good.
Always have something youre excited about and looking forward to, which will help push you through those times you cant get moving, says Saranga.
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