She Strengthens

The Unpredictable Nature of Depression

Living with depression can be a daily struggle. Just when you think you’ve got it under control, a new symptom emerges, making it difficult to cope. One of the most common and frustrating symptoms is the inability to get out of bed in the morning. Even with a treatment plan in place, this feeling can be overwhelming, especially when paired with sleep issues.

Finding the Motivation to Get Moving

So, what can you do on those days when depression and your bed seem like an unbeatable duo? Be gentle with yourself and try these strategies:

Let in the Light

Depression can disrupt your natural sleep-wake cycle. Research suggests that bright light therapy may help. If you don’t have a light box, open your blinds in the morning to let in some sunshine. Even if you’re not ready to face the day, those first rays of light might be enough to motivate you to get out of bed.

Take It One Step at a Time

When you’re cozy in bed, the thought of getting to work or taking care of daily tasks can feel impossible. Break down the day into smaller, manageable tasks. Focus on one task at a time, like putting your feet on the floor, then going to the bathroom, and so on. This approach can help you avoid feeling overwhelmed.

Treat Yourself

Self-care is essential for making tough mornings more manageable. If you need to bribe yourself, do it! Buy yourself coffee, wear an outfit that makes you feel great, or eat your favorite breakfast. Positive reinforcement can help you overcome procrastination and get out of bed.

Get Uncomfortable

Sometimes, you need to make your bed feel less enticing. Kick off those covers, turn on the lights, or set a loud alarm. When your bed is no longer comfortable, it’s easier to leave it behind.

Hit Snooze ( Strategically )

If you have some flexibility in your schedule, go back to bed for a little while. Give yourself a “do-over.” When you wake up again, give yourself credit for getting up and facing the day.

Stick to a Schedule

Depression can impact your decision-making abilities. Sticking to a routine can help conserve energy for bigger decisions later in the day. Get ready in roughly the same order, eat the same breakfast, and take the same route to work. This autopilot mode can help you conserve energy.

Set Multiple Alarms

Set multiple alarms in different locations around your room. This can help you avoid hitting the snooze button and get out of bed.

Let Your Hunger Be Your Guide

Think about breakfast or your favorite morning drink. Fantasizing about what you’ll eat or drink can give you something to look forward to, making it easier to get out of bed.

Be Kind to Yourself

Remember, you’re doing the best you can. Don’t tear yourself down if you’re struggling. Remind yourself that you’re just having negative thoughts, and you don’t have to act on them. Say something nice to yourself, even if you don’t believe it at the moment.

Plan for Tough Days

Bad days will happen. Make a plan for those rough days when you’re feeling better. Keep something special in reserve, like a favorite cereal or a new shampoo, to help push you through tough times.

Reach Out for Help

Depression likes to make us feel alone, but that’s not true. Reach out to a friend or partner for support. Text a friend that you’re struggling to get out of bed, or ask your loved one to help motivate you.

Remember, It’s OK to Stay in Bed

Sometimes, the best course of action is staying in bed. Take a mental health day if you need it. Your emotional well-being is important, and taking care of yourself is brave and vital.

When to Ask for Help

If you’re struggling to get out of bed frequently, or it’s negatively impacting your life, it may be time to ask for help. Talk to a friend, partner, therapist, or doctor about how you’re feeling. They can help you find new ways to manage your symptoms. If you’re considering suicide or have attempted it, contact a crisis line such as the National Suicide Prevention Lifeline at 800-273-8255.