It can feel especially hard to beat depression in the mornings. After a long night’s rest, you still wake up feeling depressed and tired. No matter how much sleep you get, you still feel fatigued when you wake up. You find it hard to gather motivation. It seems overwhelming to get out of bed.
The mornings can be the hardest point of the day for people struggling with depression. Mornings can set the tone for the rest of the day – and if you are already feeling lethargic, it’s possible that you won’t see any positivity coming up for you.
Depression can leave us feeling exhausted, unmotivated, and blue. We can feel like some things aren’t worth trying anymore, or just have a lack of general interest. You may be feeling like, “what’s the point?”, and want to stay curled up in bed.
How you start your day can be a defining factor for you, and you can incorporate some skills to begin to enjoy and find purpose in your mornings again.
In depression therapy in Simi Valley, Ca, therapists can help curate an individual routine based on your needs.
How to Beat Depression in the Mornings: Stretch it out and practice mindfulness
When you wake up in the morning, set some time aside to get your body moving. This can look like sitting upright in bed to stretch, or find an area on the floor that would be comfortable.
Research some good yoga poses, like a downward facing dog, child’s pose, baby cobra, or sitting cross legged. Yoga is a great exercise to incorporate into your morning routine! You may wonder what the mental health benefits of yoga are.
You could also do some simple stretches to move your arms, leg, and back around. Stretching is important and lets our bodies feel loose and less tensed up.
Mindfulness can look like taking some time to take deep breaths and focus on your feelings. Focus on what’s going through your head. Your insecurities, your anxieties, your fears. Try to identify the cause for these thoughts. You can learn how to be the boss of your anxiety by practicing this on a regular basis.
Being able to understand and process some of these hard feelings is key in being able to move past them. It’s always important to take a step back and be able to better understand yourself in this way.
In online depression therapy in Thousand Oaks, Ca, you can develop new, different perspectives in your life.
How to Beat Depression in the Mornings: Immediately journal your intentions
Journaling is a coping mechanism that may work better for others, but it’s worth a try. You can personalize your experience in journaling by picking out a fun design and getting a proper pen.
As part of your morning routine, take some time to journal your intentions for the day. This can look like actions you plan to take, or the idea that you will plan to be kinder to yourself.
Journaling can look like writing 5 things about yourself that you like. This could be your witty sense of humor, your attention to detail, your compassion for others, your knowledge of a topic of interest, or your sense of style.
Consider writing a few positive things about yourself as well as your intentions. You can write them with boxes meant to be checked. This can look like:
-Taking a relaxing shower
-Brushing and flossing my teeth
-Making a cup of tea with honey
-Starting some homework
You don’t want to make the list too long or unrealistic, as that can actually demotivate you if you feel overwhelmed or pressured. Start with a small list of tasks that you are comfortable starting the day with, and incorporate them into your daily routine.
How to Beat Depression in the Mornings: Hydrate as soon as you wake up
Our brain needs to be hydrated and well nourished to function properly. This doesn’t have to look like going out for an overpriced breakfast everyday. There are easy recipes that can be made at home within a matter of minutes.
Although iced coffee is my go-to, I know that my brain will function better if I consume water prior to my coffee. This doesn’t mean cutting out your favorite morning beverage, but just ensuring that you are keeping yourself hydrated.
This can look like having a single glass of water as soon as you wake up to start the day and activate your body systems. Other good ways to hydrate yourself could be eating fruits and vegetables or making a juice or smoothie.
Now, it isn’t always applicable for people to have an appetite or want to consume something as soon as they wake up. Some people don’t develop an appetite until later in the day, and prefer to go without a morning snack or meal.
Nevertheless, it’s important to at least drink 16oz as soon as you wake up to start the day. This will help with digestion, brain fog, and giving your body some energy. After you drink your cup of water or other form of hydration, enjoy your iced coffee!
For example, a small breakfast such as eggs, cereal, or a bagel can also be good to give you some energy. A light breakfast is better than no breakfast.
How to Beat Depression in the Mornings: Monitor phone usage
Honestly, it’s tempting to roll over and open your phone applications up as soon as you wake up. It’s a common habit that most people have. However, it can be damaging to your mindset for the day.
If the first thing we touch in the morning is our phone to turn the alarm off, the temptation makes sense. It’s already in your grasp, why not just unlock it and check what’s new this morning?
It’s important to remember that social media apps are constantly being flooded with content. This content usually contains videos or pictures of individuals, such as women in bikinis or with makeup on, that may lead to insecurities. The same goes for videos or pictures of men shirtless or dancing. Social media can be damaging to your health if you are comparing yourself and using the content in front of you to feel bad about yourself.
Other social media apps get flooded with news, stories, and other information that can be unconsciously overwhelming. You start the day with all this new information, and oftentimes it can lead to a negative mindset.
Consider not checking your phone until you are finished with your morning routine, or when you have a chance to take a break from your day. It is much more beneficial for you to be moving around, hydrating yourself, and practicing self care than staring at a screen.
Once you do have free time, be mindful of what you consume. Social media usually does not come with trigger warnings, and it can be more hurtful than helpful to be scrolling through content.
Designate a positive source of content that brings you joy, such as an animal rescue account, a cooking account, or a Youtube comedy channel. Detox your following list from individuals who do not contribute to your well being.
Depression is not easy to conquer in the mornings, but you have the power to do so.
Be gentle with yourself during this process and don’t expect too much out of yourself. You want to take incorporating this into your daily routine step by step. Do not feel discouraged if you feel unmotivated to do something, you can try again tomorrow. But hold yourself accountable.
You have the power to make real change in your life and take steps to finding your happiness and passion again. Consider connecting with loved ones for additional support or joining a local support group of individuals struggling as well.
Depression counseling in Ventura County, Ca, is always a great option for when you are needing some additional support in creating your morning routine or being able to have an outlet.
Learn more about Simi Psychological Group:
Now Offering Online Therapy in Los Angeles and Online Counseling Ventura County
At our therapy practice in Simi Valley, Ca we offer Child therapy and family counseling, Teen therapy, Anxiety Treatment, Depression Therapy, Marriage Counseling, and Neuropsychological Testing.