Make Getting Up Worthwhile
Part of the reason why you might not get up is that you have no real reason to move in the first place. If you feel like this, then make a morning schedule worth moving for. Simply jot down some things you could do in the morning: a coffee/tea, some breakfast, a light workout and then a shower sounds a lot better than moping around in front of the TV, does it not?
If you want to start working towards a happier sense of self, then you should make getting up a more worthwhile experience. Give yourself something to do every morning to start your day.
Whats The Difference Between Sadness And Depression
Whether youve lost a loved one, moved to a new place, or missed out on a job opportunity, there are plenty of stressful and upsetting events that can get you down. However, the difference between sadness and depression is that sadness usually passes with a little time, while depression is a mood disorder that can appear without any specific cause and last for two weeks or more.
Depression impacts almost every part of your life, interfering with how you think, feel, and go about your daily activities like sleeping, working, and socializing. Some common symptoms of depression include:
- Feeling empty
- Difficulty sleeping or sleeping more than normal
- Changes in appetite or weight
- Feelings of hopelessness
- Loss of interest in hobbies or activities
- Irritability or restlessness
- Aches and pains without clear physical causes
- Thoughts of death or suicide
To be diagnosed with depression, these symptoms must be present nearly all day, every day for at least two weeks.
The Dreams Of The Depressed Are Never Happy
Depression, of course, is a very powerful emotion, and incessant worrying about things that the person believes can’t immediately be solved generates a huge number of unfulfilled negative expectations, every one of which gets added to the list and has to be deactivated in order to complete the autonomic nervous system’s arousal/dearousal circuit. This puts enormous pressure on the brain’s dreaming process as it furiously fires off the orientation response, causing excessive autonomic arousal discharge in REM sleep, burning up energy and reducing the amount of recuperative slow wave sleep, leading, in turn, to physical exhaustion, loss of motivation to do things and subsequent depression.
So waking unrefreshed, and with no motivation, occurs because one’s sleep pattern is unbalanced, which is physically exhausting due to the decreased amount of restorative slow-wave sleep, and mentally draining due to the increased firing of the orientation response during dreaming. Motivation drains away, as if the brain’s battery is flat when our orientation response is overused.
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A Note On Too Much Sleep In Depression
About 15 percent of people with depression sleep 10 to 12 hours a day or more, Preston said. Yet theyre still profoundly worn out, he said. He cautioned that about four out of five people with hypersomnia and severe depression have a form of bipolar disorder. Its important to get evaluated for bipolar disorder.
To stabilize sleep, Preston suggested the same tips: Reduce or eliminate your caffeine and alcohol intake, and exercise. For about a month, youll still feel fatigued, he explained. But you can make these changes to boost energy, he said:
- Instead of drinking a cup of coffee, go for a brisk 10-minute walk. You can simply walk for five minutes and walk back, he said. This gives you the same energy burst as a cup of coffee, he said. Just be sure its a brisk walk, and not a stroll.
- Expose yourself to bright light. Unless you have eye disease or bipolar disorder, take your sunglasses off when youre outside. When light hits your retina, it activates the hypothalamus, which activates serotonin and other neurotransmitters, Preston said. This leads to positive mood-altering effects, he said.
- Eat protein. Eat a snack thats mostly protein , which helps to boost energy within five minutes, Preston said. Examples include nuts, eggs and tofu. He noted that this works really well for about half of the people who try it.
Last medically reviewed on August 1, 2012
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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What Are The Symptoms Of Depression
The symptoms of depression can include physical changes as well as changes in moods and thoughts that interfere with normal daily activities. Symptoms may include:
- Persistent sad, low, or irritable mood
- Feelings of hopelessness, worthlessness, or guilt
- Loss of interest or pleasure in activities
- Insomnia, waking up too early, or oversleeping
- Low appetite or overeating
- Thoughts of death or suicide
Depression is more common in women and there may be differences in the symptoms of depression based on sex and age. Men often experience symptoms such as irritability and anger, whereas women more frequently experience sadness and guilt. Adolescents with depression may be irritable and have trouble in school, and younger children may pretend to be sick or worry that a parent may die.
The Environment Is Sick And Unable To Provide It Properly
Crops don’t grow in a drought. Fish die when the water dries up, as do people when there is nothing to eat and drink. Equally, anything that prevents us from matching up our innate emotional needs in the world threatens our mental health. For many people, some aspects of modern living in the family, the workplace and wider culture are disrupting their ability to use their internal guidance systems effectively. The working practices of some large government or corporate institutions, for example, create high levels of stress that are palpable and affect huge swathes of the population. Clearly, we can no longer take for granted, as past generations did, that our existing family, neighborhood, religious, educational or government institutions can ensure social stability those days are over. Things will only improve when more flexible responses become available to these institutions so they can adjust their procedures to work in harmony with a shared understanding of the human givens. Only then might we reduce the damage being done to people.
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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:
Coping With Sleep Disturbances During Depression
Dealing with sleep disturbances when youre feeling depressed can seem like a vicious circle. The more depressed you feel, the harder it is to sleep. And the more exhausted you feel, the harder it is to fight depression.
It can feel like theres no way to break the cycle. And its frustrating to feel tired yet be unable to fall or stay asleep. Here’s what you should know about the relationship between sleep disturbances and depression.
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Risk Factors For Suicide
Not all people with risk factors will be suicidal. In addition to depression or other mental illness, risk factors for suicide include:
- Current or past history of substance abuse
- Past history of suicide attempt
- Family history of suicide
- Family history of mental illness or substance abuse
- Firearms in the home
- Feelings of hopelessness
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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When Youre Depressed You Cant Just Will Yourself To Snap Out Of It But This Guide To Depression Help Can Put You On The Road To Recovery
Coronavirus update
As the COVID-19 pandemic continues, many of us are dealing with social distancing, isolation, and lockdowns that make it even harder to cope with symptoms of depression. Whatever your circumstances, though, there are ways to overcome feelings of sadness and despair, improve your mood, and regain a sense of hope. In addition to the tips in this article, you can also find help for depression in our Coronavirus Mental Health Toolkit.
Why Is Dealing With Depression So Difficult
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.
Its the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something thats difficult and something thats impossible. While recovering from depression isnt quick or easy, you do have more control than you realizeeven if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hourslong enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, youll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
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Symptoms May Vary Based On Vaccination Status
Experts say that Omicron produces milder symptoms than previous variantsif you’re vaccinated.
“Every patient I’ve seen with Covid that’s had a 3rd ‘booster’ dose has had mild symptoms. By mild I mean mostly sore throat. Lots of sore throat. Also some fatigue, maybe some muscle pain. No difficulty breathing. No shortness of breath. All a little uncomfortable, but fine,”tweeted New York City emergency room physician Craig Spencer recently.
“And almost every single patient that I’ve taken care of that needed to be admitted for Covid has been unvaccinated,” he added. “Every one with profound shortness of breath. Every one whose oxygen dropped when they walked. Every one needing oxygen to breathe regularly.”
Coping With Depression Tip : Reach Out And Stay Connected
Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When youre depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it wont mean youre a burden to others. Your loved ones care about you and want to help. And if you dont feel that you have anyone to turn to, its never too late to build new friendships and improve your support network.
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Command Technology Dont Let It Rule You
Instead of allowing your social media accounts to keep you awake until 4AM, use social media to your advantage. Network. Communicate with others. Open up new avenues of potential business or opportunity. Instead of just refreshing your Twitter feed for the 50th time this morning, send that tweet or direct message to the person you want to make a positive impression on.
You never know, reaching out across technology might just open an opportunity to you that you did not think was possible.
Seeking Help For Depression
Get help if you’re still feeling down or depressed after a couple of weeks.
Treatments for depression include psychological therapies and antidepressants.
You can refer yourself for psychological therapies like cognitive behavioural therapy or counselling on the NHS. You don’t need a referral from your GP.
You can talk it through with your GP first if you prefer. Your GP can also tell you about antidepressants.
If you start to feel that your life isn’t worth living or about harming yourself, get help straight away.
You can:
- contact Samaritans on 116 123 for 24-hour confidential, non-judgemental emotional support
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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.
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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Depression Also Affects Your Ability To Sleep
Adults should sleep seven hours a day or more, per the Centers for Disease Control and Prevention. For people with depression, that task may be challenging.
“People with depression often have trouble falling asleep or difficulty staying asleep, or both,” says Dimitriu. People with depression may experience less slow wave or deep sleep, according to a September 2014 review in the journal Sleep Science. The end result? Sleep feels “less restful and restorative,” says Ricke.
Plus, people who are depressed can engage in “maladaptive behaviors that contribute to poor sleep,” says Ricke. For instance, depression-related fatigue can lead to someone taking a nap, which will only make falling asleep in the evening harder, she says.
Dimitriu and Ricke note that staying active may be hard for someone with depression, but resisting the temptation to stay on the couch can go a long way in fact, getting some physical activity each day may even help you sleep better at night.
Understanding The Genetic Link
Researchers gathered genetic information from almost 840,000 adults of European ancestry through the U.K. Biobank and 23andMe.
More than 340 genetic variants are known to influence a persons chronotype. Scientists also believe that genes can account for anywhere between 12% and 42% of our sleep-wake patterns.
Researchers collected sleep-preference questionnaires from about 250,000 participants. They also collected data from 85,000 people who had worn wearable sleep trackers for seven days.
Those who had filled out questionnaires self-identified their chronotype. About a third said they were early birds, 9% reported being night owls, and everyone else was in the middle. On average, people fell asleep at 11 p.m. and woke up at 6 a.m.
Finally, researchers paired genetic information with medical and prescription records and surveys about diagnoses of major depressive disorder .
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