5 Ways to Get over Morning Depression

 

Are you wondering why do I wake up depressed? If you are having a hard time getting out of bed or experience intense mood variations and fatigue in the morning, the chances are that you are dealing with a case of morning depression. 

People with morning depression experience diurnal mood fluctuations in the morning. However, these feelings tend to fade as the day goes by. Recognizing the signs of morning depression and the best way to get over them is crucial.

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What Is Morning Depression?

Also known as diurnal mood variation or diurnal variation of depressive symptoms, morning depression is mostly experienced by people with severe depressive disorder. The symptoms are more severe in the morning and include frustration, fatigue, extreme sadness, and anger.  

Medical experts consider it as a clinical diagnosis and also a symptom of depression. It is important to note that morning depression is very different from seasonal affective disorder, mainly related to changes in seasons.

Though the main causes of morning depression are yet to be known, several things contribute to it. It can result from irregular sleep cycles, the body clock, disrupted circadian rhythms, and the sleep-wake cycle, which is mainly affected by the rhythms of melatonin and cortisol hormones. 

Other factors contributing to the major depressive disorder include a recent change in your life, such as dealing with a recent death, a break-up, medical conditions like anxiety, chronic pain, substance addiction, a history of depression, and attention deficit hyperactivity disorder (ADHD). 

 

 

How to Deal with Morning Depression?

Regardless of the cause, it is crucial to know how best to get over the depression to enjoy your morning. If you are asking yourself why do I cry in the morning? Consider these strategies when dealing with morning depression:

• Sleep Well

Poor sleep cycles are one of the causes of morning depression. To avoid this, you should work on your sleep cycles. You can establish a routine that best suits your lifestyle and helps you feel relaxed. For example, you can:

• Avoid taking any alcohol or coffee before you go to bed
• Maintain a sleeping schedule
• Read a book, try meditation or take a warm bath
• Make your bed and room as comfortable as possible with the right beddings and lighting

Doing these and more can help you improve your sleeping pattern and ensure that you get enough comfortable sleep.

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• Start Slow

Getting out of bed can be an uphill task if you are dealing with this form of depression. To get over that feeling, you should start slow and take one step at a time. When you wake up, sit up on your bed and use an extra pillow to prop yourself up. 

Try not to think about the list of chores, errands, or work. Instead, use the time to focus on the little things that make you have, such as feeding your pet, making a cup of tea, watering your blooming indoor flower, or taking a shower. Keep it as simple as possible.

Doing such little tasks can motivate you to take the next step, like opening your curtains, making breakfast, going to the gym, or heading to work. When you break down your morning into easy-to-manage and straightforward steps, you will not be overwhelmed. 

• Think About Food

This is a great motivation that can help you get over morning depression. When you think about your breakfast which may include some crunchy bacon, egg, french toast, a nice cup of coffee, or juice, your stomach will start grumbling and give you an exceptional reason to get out of bed. 

However, if you are also experiencing a loss of appetite due to depression, this trick may not work. Remember, it is important to have breakfast regardless of how little, especially if you are on any medication.

It is also important to consume a well-balanced diet that includes natural food throughout the day because it can help decrease the symptoms of depression. 

 

 

• Get up in Time for an Interesting Routine

Getting up with just enough time to rush out of the house is challenging when dealing with morning depression. Rushing out to start your day can intensify the feelings of sadness, fatigue, anxiety, and you will take a lot of time to overcome these feelings. This can affect your job performance or relationships.

It can be ideal to engage in some interesting activity before you head out. This can be as simple as checking out your social media pages, playing with your pet, stretching, or listening to morning birds. Allow yourself at least 10 to 15 minutes of some fun activity that takes less energy.

To ensure you have enough time for an exciting routine, you can use an alarm or handle all your morning preparations before you go to bed. 

• Talk to the Right Professionals

Are you still wondering why do I feel worse in the morning? What causes morning mood?  It may be time to get professional help or support for depression. Morning depression is treatable. Even if you had been diagnosed with another form of depression, it is crucial that you also seek help for it. Several kinds of therapy and treatment are used to treat morning depression. They include online therapy, one on one therapy, light therapy, electroconvulsive therapy (ECT), medication, dialectical behavior therapy (DBT), and cognitive-behavioral therapy (CBT).

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Final Word

Though dealing with morning depression can be completely exhausting, there are several things that you can do to manage it. Regardless of the trigger or cause, consider using these strategies to over it.

Contact us at Mango Clinic for morning depression treatment or click the banner below to book your appointment.