Are you dealing with morning depression? While everybody is different, depression is something very serious that can feel worse at different times of the day. The good news is that there are some steps you can take to improve your overall mental health.
Also known as “diurnal mood variation”, morning depression is something that affects more and more people each year. Some individuals who experience this condition feel sad, sleepier, and have low energy, even if they just got out of bed. Others simply can’t get out of bed or are upset and angry when nobody is around.
If you used to enjoy drinking coffee and now not even the magic liquor can seem to wake you up, it’s time to explore the reasons why this is happening and what you can do, besides getting professional help to make you feel better.
Seek professional help!
Seeking professional help is the first step. If you are worried that you might have morning depression, regardless of whether you have an official diagnosis of depression or not, it is advised that you seek an evaluation and professional help. And this is advisable, especially if the feeling persists every day. In this situation, cognitive-behavioral treatment—either alone or in a group setting with others who share your issue—can be quite beneficial.
Remember there is no shame in asking for help if you need it!
Allow yourself to have a slow morning
If you suffer from morning depression, the idea of a busy morning full of tasks to accomplish seems like a struggle. Before going deeper into the subject, let’s take a moment to breathe and try to focus on the present. The time is now, so there is no need to think about what will happen during the day.
Concentrate on the first task at hand, which may be taking a shower, feeding your pet, or preparing a cup of tea. Keep it simple, whatever it is, or else you risk feeling overwhelmed and discouraged from taking any action at all.
Open the curtains
Getting plenty of natural light into your bedroom first thing in the morning can help combat brain fog and all that lack of motivation you’re facing. Numerous studies have shown that exposure to dawn light improves alertness. One of the natural components of your circadian rhythm that signals to your brain when it’s time to wake up is morning light.
Create a morning routine that you like
Take your time getting dressed, don’t rush yourself, and enjoy every minute of the morning. Experiment with different ways to wake up at your own pace. If you’re feeling down, consider viewing a funny animal video on YouTube to lift your spirits. Just make sure you don’t stay in bed all morning.
If you are dealing with morning depression and you have trouble getting out of bed, you may also try putting your phone somewhere out of sight so you have to get out of bed to use it. Consider that if you begin to view your morning in a more empathetic and optimistic manner, you might not limit it to simply getting out of bed and doing this or that.
…But also change the routine before bedtime
Unbelievably, how you sleep also matters a great deal. However, the way you sleep matters just as much. Your inability to sleep might be caused by an uncomfortable pillow or a hard bed.
Examine your belongings and determine whether changing them whole or just making a transition will improve your comfort level and quality of sleep. Make an effort to sleep in a comfortable environment.
If this is still not helpful, you may also speak with your physician, therapist, or even a pharmacologist about the safety of using melatonin supplements. These tablets have the potential to eventually improve your quality of sleep at night.
Psst! If you’re having trouble sleeping and suspect your pillow is to blame, you might want to consider the DreamyBlue premium pillow. It’s available on Amazon for only $36.97 and has received rave reviews from customers as one of the best pillows on the market.
If you are dealing with morning depression, it is also crucial to find methods to relax before bedtime. Indulge yourself with a warm and tasty cup of tea, write down your thoughts (journaling is a 100% effective method to treat depression recommended by most therapists), and listen to your favorite playlist. Avoid using your gadgets two hours before bedtime, and try to go to bed mostly at the same hour every night.
Include light exercises in your daily routine
Morning depression can be ameliorated by a bit of movement or a light type of exercise. Depending on what you can do or what you are allowed to do (this is the case for people who have mobility issues), exercises can also improve the quality of your sleep, shorten the time it takes to fall asleep and lower the amount of time spent awake in bed throughout the night.
It could additionally decrease the chance of gaining too much weight, which lowers the likelihood of developing obstructive sleep apnea (OSA) symptoms.
Before bedtime, write down your concerns on a piece of paper
Morning depression is a serious thing, so instead of worrying about the day that just passed, why don’t you focus on what’s happening now and today? In order to remove the bad thoughts from your mind, before going to bed, make a list of all of your worries and anxieties on paper. Then, store the paper somewhere out of sight.
Take action against your negative ideas and emotions, record them on paper, and then store or even discard them. Nothing serious can indeed be solved from one day to another, but it’s important to focus on what you can do in the present. Otherwise, the anxiety and bad feelings will start kicking again.
Change your diet plan
Another thing that might help you improve your mental health if you suffer from morning depression is changing your eating habits, or the entire diet if it’s possible. First, start slowly with the most important meal of the day, which is breakfast. With so many healthy dishes to choose from, it’s impossible not to find something savory that you’ll like.
A wealth of evidence indicates that food adjustments can have a significant influence on sleep cycles, especially morning depression. Reach for nutritious breakfasts that are rich in protein, healthy carbs, and fiber to help you feel satiated for more hours. Opt for a balanced meal that can give you the boost of energy you lack so much in the morning!
There is always something that you can do to help yourself, regardless of whether you are suffering from morning depression or another deeper problem. These might range from prescription drugs to assistance or small lifestyle adjustments.
While it may sound like a cliche, this feeling won’t last forever, and you won’t have to live like this for the rest of your life.
There are strategies to help start your day on a positive note, even if you are prone to depression. You just need a tad of effort and commitment. Remember that changes won’t happen overnight; have patience and don’t freak out because along the way there will also be bad days.
If you are struggling with depression and everything seems lost and you don’t know what to do anymore, it’s better to seek out a therapist. They’ll know how to identify the signs and give you the right diagnosis, as well as the proper medication to treat them.
For this, you may find this article helpful: The Best Therapist Near Me: 5 Expert Tips to Find the Right One.