On Monday mornings, how many times have you declared to yourself, “OK, that’s enough sleep. I’m really excited to get out of bed!” They’re surely few and far between. Even if it’s just a second of internal grumbling, most of us will fight getting out of bed. However, if you suffer from depression, getting out of bed may not be so much a nuisance as a seemingly impossible task. The first thing to remember if this describes you is that you are not alone. More than 16 million people in the United States are thought to be suffering from major depressive disorder.
Severe signs of depression can include trouble getting out of bed in the morning. That’s because depression is linked to changes in the neurotransmitters serotonin and norepinephrine, which control mood, sleep, appetite, energy, memory, and attentiveness.
You may feel tired for the most of the day if your serotonin and norepinephrine levels are out of balance.
While facing a new day may seem near-impossible while dealing with depression, there are techniques that might assist persons with depression in taking a few steps ahead.
Setting a daily goal can help you overcome major depressive disorder.
Having a seemingly endless to-do list can be a depressive trigger, as well as one of the main reasons you don’t want to start your day.
You may believe, “There’s no way it’ll all get done,” and then conclude, “There’s no use in even trying.”
Attempt to change your perspective. Give yourself freedom to select only ONE goal for the day, rather than thinking about a huge list of activities, which can be daunting.
The freedom that comes with knowing that if you can achieve one thing today, it’s a good day, might just motivate you to get out of bed and try.
It’s a good idea to set goals that you know you’ll be able to achieve. Don’t set a goal of going to spin class four times that week. Instead, try to squeeze in one spin class. Alternatively, try walking around the block once a day. From there, you can work your way up.
Keep in mind that the schedule is not set in stone. Allow flexibility to achieve your goal as needed to reduce any deadline-induced worry.
Make plans with a friend for the morning.
Isolation, detachment, and shut-off can all be symptoms of major depressive disorder. The chance to ‘connect’ once more could be the key to getting the day started.
Making morning plans with someone else is a terrific method to make yourself accountable because you’re also considering someone else’s schedule.
Deciding to meet someone for breakfast can help you get out of bed, but also helps to cultivate your connection to another human.
However, having someone else to report to can be detrimental for certain people. In that situation, devise a technique to track your progress in order to stay motivated. To hold yourself accountable, write it down, utilize a reward system, or do whatever works for you.
Solicit assistance from your network of friends and family.
The most important thing to remember when dealing with depression is that you don’t have to go through it alone.
Other therapies that regulate mood, such as yoga, meditation, and acupuncture, can help to keep depression symptoms at bay.
It’s also important to stay away from alcohol and other central nervous system depressants, as these substances can mimic or worsen depression symptoms.
Forgive yourself for the bad days.
People who suffer from depression are sometimes their own harshest critics. The reality is that there will be good and bad days.
Some days you’ll be able to get out of bed, while others you won’t.
It’s entirely fair to forgive yourself and start over the next day if giving your best on a terrible day isn’t enough to keep moving. You’re only human, and depression is a disease.
You can always try a new approach the next day to assist you in landing both feet on the ground. Over time, you’ll discover a tool that allows you to get out of bed on most days.
Contact Me For Help With Major Depressive Disorder
If you are seeking professional help with major depressive disorder, contact me today. We can schedule an initial consultation to formulate a treatment plan that works for you.