Living with depression is tough, no matter what symptoms you’re experiencing.
If you live with depression, sometimes just the act of getting out of bed can seem like such a major hurdle that you’re not sure how everyone does it every day.
Although I’m using medication, working with a therapist, and practicing other techniques that get me through the day right now, sometimes the biggest task is starting the day.
Here are some tips I’ve collected over the years to pull myself out of bed (and out of deep depression).
Many people — myself included — get stuck in a routine of dragging themselves out of bed to get to work, barely giving themselves time for breakfast.
But if you create a morning routine worth waking up for, you may have a different outlook on the day.
1. Start slow: Sit up
Start with the basics: Just try to sit up. Push your pillows up, and maybe have an extra pillow stashed nearby to prop yourself up.
Sometimes, just sitting up can help you get closer to getting up, getting ready, and starting your day.
2. What’s for breakfast? Start thinking about food
Thinking about eggs, bacon, or your first cup of coffee can be great motivation. If your stomach starts grumbling, you’ll be more likely to pull yourself up.
This may not always work, especially if you’re experiencing a loss of appetite from depression. Eating something, even just a slice of bread, may help.
Plus, if you take medications in the morning, it’s usually a good idea to have something in your stomach.
3. Don’t disregard the classics — try an alarm
Set an alarm — or a whole slurry of annoying alarms — and put your phone or clock out of reach.
You’ll have to get up to shut it off. While it’s easy to just climb into bed again, if you have multiple alarms set, by the third one, you’ll probably just be like, “FINE! I’M UP!”
4. Focus on what’s around you
Paper and pens may seem old-fashioned, but the effect they have definitely isn’t. Consider writing down something you’re grateful for every day, such as your pets.
Or even better, do this at night and reread your gratitude in the morning. Reminding yourself about the positives in your life can start your day a little better.
5. Get yourself motivated with a routine
Don’t rush yourself to get up and get ready, and take all the pleasure out of the morning. You can also try using other forms of motivation to get up, like your phone.
Let yourself check your email or watch a cute animal video to start your day. Just to ensure that you’re not staying on your phone all morning in bed, set a timer. Keep it around 15 minutes for phone time. Another option is to place your phone out of reach so you have to get up to use it.
If you start to look at your morning in a more gentle and positive way, you may not just think of it as having to get up and do this or that.
Small enjoyable acts
- Make a cup of coffee or tea and sit outside for even just 10 minutes.
- Try some gentle stretches.
- Use a morning meditation to start your day in a more peaceful and mindful way.
- Eat your breakfast while listening to music that makes you feel more positive, awake, or calm.
Everyone’s different. But the thing that really turned me around from someone curled into a ball of depression and hopelessness to sitting up in bed was light therapy.
Bright light therapy (aka white light therapy) is often recommended for people with major depressive disorder with a seasonal pattern (aka SAD) or sleep disorders.
More research is still needed, but a
Sitting in front of the light for a few moments is necessary to get your “dose,” meaning there’s no need to jump out of bed immediately. As my eyes fight to even open, I usually lean over, turn on the little box of sunshine in my room … and it’s sort of impossible to close them again.
I can check my phone or grab a cup of warm tea and come back to face the light for 20 minutes while still in bed. By the time that’s over, I’ve found I’m ready to get up and start moving. My boyfriend (who I live with and who doesn’t enjoy 12 alarms in a row) also sits with me and says he feels more awake when he does.
Try light box therapy
Check out our list of the top SAD lamps.
If your depression is more severe or not being able to get out of bed is becoming a chronic problem, don’t be afraid to ask for help.
It can be hard to ask for help initially, so remember this: You are not a burden, and those who love or care for you will likely be happy to help.
Another form of help can come from a mental health professional. They can assist with medications, techniques, or alternative therapies. If you’re unable to get out of bed and do your day-to-day activities, then it’s probably time to adjust or switch your treatment plan.
Even if you know your medications are causing your sleepy (or not-sleepy) side effects, you don’t have to persevere just because it’s mentioned on the label. Don’t feel like it’s silly to tell your healthcare professional that the effects are bothering you. They can discuss adjusting the dosage or the timing of when you take them.
Pro tip: Water yourself!Since I need water to help the medication go down, I like to keep a glass of water by my bed. This helps me get rid of any excuse to not take meds, especially when I don’t want to get up. Plus, a sip of water will really help wake the body up.
There’ll be days when you just don’t think you can get up. And that’s OK to have every once in a while. Take a mental health day. Take time for yourself.
Sometimes, I’m just so exhausted, overworked, and overwhelmed by my depression and day-to-day activities that I just can’t get up. And as long as I know when to seek help for a crisis, I know my job won’t explode while I’m away.
I’ve learned that my mental health is just as important as my physical health.
If I’m feeling especially depressed, I can take the day off as if I had a fever or the flu. Don’t beat yourself up. Be gentle with yourself. Allow yourself to take the day off if you need to.
Some people just aren’t morning people — and that’s OK. Maybe you’re just someone who takes a lot longer to get up and get moving than others. That’s OK, too.
Be kind to yourself, and take care.
Jamie is a copy editor who hails from Southern California. She has a love for words and mental health awareness and is always looking for ways to combine the two. She’s also an avid enthusiast for the three P’s: puppies, pillows, and potatoes. Find her on Instagram.
