Things To Do When You’re Too Depressed To Get Out Of Bed
Depression can be a challenging mental illness, often causing sadness, fatigue, and a lack of motivation. At times, these feelings can be so strong that it may be hard to go places, be active, or even get out of bed. This may lead to a conundrum often presented by depression: The disorder can prevent you from doing the things that might help you feel better.
When symptoms are severe, it may be hard for you to exercise, practice self-care, or do other activities that are frequently suggested for those living with depression. It can help to try techniques that may be less daunting but still effective at improving symptoms. These can include watching a sitcom, listening to a podcast, stretching, coloring, and more. You may also find it helpful to connect with a therapist virtually through an online therapy platform.
Tips for managing depression at home
The following strategies can be beneficial if you’re experiencing debilitating depressive symptoms.
Watch your favorite sitcom
Some days, you may just need to watch something comforting, warm, and funny. Watching your favorite characters can be like seeing an old friend but without the added pressure of being social when you don't feel up to it. Plus, research shows that laughing can have positive impacts on your mental and physical health.
Read a book
Reading consistently has been linked to reduced depression and increased longevity. Some people find it useful to read self-help books when they are feeling down, while others enjoy sticking to fiction. If depression symptoms are making it hard to focus, consider listening to an audiobook.
Listen to podcasts
Podcasts can be an engaging way of learning more about topics that interest you. There are often podcasts available on just about every subject, whether you like fashion, true crime, tech, sports, or art. There can even be podcasts about mental health challenges.
Play brain games
Brain games can be a great way to stimulate your mind when depression makes it hard to get out of bed or focus. There can be many types of brain games to try. You can search for optical illusions, logic puzzles, or visual workouts. When in doubt, you might try classics like Sudoku or crossword puzzles.
Call a friend
On days when depression symptoms are more severe, meeting up with friends can feel daunting, but a call may be more achievable. If it's someone you’re comfortable with, you can discuss how you’re feeling. Or, if you aren't ready to talk about depression’s impacts on your life, you may simply chat about current events or ask your friends how they’ve been doing.
Journal
Research shows that writing about your emotions can decrease symptoms of depression. Journaling can allow you to work through your feelings, understand your thought patterns, and reflect. If you aren't sure what to write about, you can find journal prompts related to depression online.
Stretch
Physical activity can be a proven strategy for reducing depressive symptoms, but strenuous exercise may be too difficult when you’re living with depression. Stretching can be a healthy way of getting some movement into your day. There are even several yoga poses you can do while in bed.
Plan a trip
When you are experiencing depression, the future can seem hard to face. If this is the case for you, consider taking some time to plan future activities like travel. Research shows that the excitement surrounding an enjoyable experience can improve mental health. Think about a vacation you would like to take, and do some online exploration of hotels, restaurants, and activities in the area. Even if traveling isn’t currently in your budget, planning a trip without booking it can be a fun activity that may lift your spirits.
Listen to music
There is evidence that music can improve symptoms of depression, particularly in those who may find traditional treatment daunting. Music can be an invigorating way to boost your mood. Consider making a playlist of your favorite tunes or finding new songs that help you process the emotions you are feeling.
Color
Adult coloring books are a growing trend that may have positive impacts on your mental health. One study had participants either color or solve puzzles every day for a week and then report on the state of their mental health. The people who colored typically experienced significantly decreased symptoms of depression compared to the other group. You can order adult coloring books online or use digital versions.
Make your morning routine fun
Many people struggle to get out of bed in the morning because they either do not have a morning routine or don’t get the most out of the routine they do have. To make your morning routine more enjoyable, consider incorporating music, a fun activity, or something else that brings you joy. You may find that you are less resistant to starting your morning and better able to address challenges presented by depression when you have something to look forward to.
Let in natural light
Exposure to light can not only reduce depression symptoms, but it can also be a great natural way to wake yourself up. Our bodies are generally designed to sleep when it's dark and wake up when it's bright outside, so consider keeping your blinds open to allow natural light in the morning. Light can be particularly important for those living with seasonal affective disorder.
Do a digital clean
When depression makes it hard to get motivated, cleaning your space may be difficult. Digital cleaning often requires less effort, but it can still help you feel organized and productive. Grab your phone, laptop, or tablet and get rid of old apps you no longer use. You may be surprised by just how refreshing this process can be.
Travel with Google Earth
Google Earth may be one of the most incredible tools on the internet. In seconds, you can see just about any location in the world. Feel like dropping into Rome? How about Japan? You can travel the globe without leaving the comfort of your bed. You might make the experience more entertaining by seeing if you can find any interesting or unusual sights.
Be kind to yourself
If you’d like help with self-compassion, a therapist can give you tips for reframing negative thoughts and engaging in positive self-talk.
Benefits of online therapy
If you’re experiencing depression, a lack of motivation, or similar mental health-related concerns, consider utilizing an online therapy platform like BetterHelp. With online therapy, you can connect with a licensed mental health professional remotely, which can help if you’re having trouble leaving home. Your therapist can also provide you with at-home exercises so that you can reinforce important concepts and learn more about depression on your own time.
Effectiveness of online therapy
A growing body of evidence generally points to online therapy as an effective form of mental health care for those experiencing depression. For example, in one study on the efficacy of online therapy for depression, participants reported significant reductions in depressive symptoms that were typically sustained for a year after treatment. The study also noted the flexibility that online therapy can provide compared to in-person modalities.
Read below for reviews of BetterHelp therapists from those who have sought help for depression in the past.
Therapist reviews
“Carolynn is an angel! She has helped me immensely over the past few months with many aspects of my depression and anxiety. She comes from a place of love and understanding which is very comforting. Thank you for everything, Carolynn!!”
“Dianne has helped me deal with my depression, trauma, and anxiety in a natural way. She really listens and helps you see the other side you might not consider. She’s helped me bring back aspects of my confidence and make me realize the choices I have made are down to me nonetheless. The therapy sessions have really given me the strength that I’ve needed to cope and become better as a person.”
Takeaway
Is staying in bed a symptom of depression?
While it can be normal to want to stay in bed for short periods of time, finding it difficult or impossible to leave the bed may be a symptom of depression. Being unable to leave the bed may relate to extreme fatigue or a lack of energy. In addition, depression can result in sleep disturbances, which may affect how much time a person spends in their bed. These disturbances can vary but often involve excessive sleeping or difficulty sleeping (referred to as insomnia.)
Why can't I mentally get out of bed?
Not being able to get out of bed mentally can be a normal behavior if it occurs on occasion or for short periods of time. However, consistently struggling to get out of bed may be indicative of mental and physical health conditions. While just what causes some conditions to make getting up more difficult can vary, determining which condition you are experiencing may help you to address these challenges. Possible conditions that could cause this effect may include:
- Depression: The symptoms of depression may cause a person to struggle to get out of bed in the morning or at all. While everyone’s experience with depression is different, individuals living with the disorder may struggle due to low energy, insomnia, feelings of emptiness or hopelessness, and a loss of interest in other activities.
- Anxiety: Much like depression, the symptoms of anxiety disorders can also make leaving one’s bed challenging. Depending on which anxiety disorder a person is experiencing, a person may struggle to leave their bed due to feelings of dread, fear of entering public places, and physical symptoms like nausea, headache, and lightheadedness.
- Chronic Fatigue Syndrome: Chronic fatigue syndrome, or CFS, is a physical and mental condition that may stop someone from leaving their bed. The symptoms of this syndrome can vary but may include poor sleep quality, dizziness when moving from a lying down position, muscle pain, and extreme exhaustion.
What is it called when you can't get out of bed?
Several terms may be used to refer to an inability to get out of bed, including dysania (difficulty rising or leaving one’s bed), clinophilia (the tendency to stay in a reclined position, often in bed, without sleeping), and clinomania (an obsessive desire to stay in bed). However, the use of dysania and other related terms is not universal in the medical community. In most cases, the behaviors surrounding dysania are more likely to be referred to as fatigue or sleep inertia.
How do I fix my struggle to get out of bed?
Various behaviors may help a person more easily leave their bed, including:
- Let in Sunlight: Getting sunlight early in the morning can have several benefits, including modulating your circadian rhythms, causing your pituitary gland to release hormones, suppressing melatonin, and increasing healthy cortisol production. These can all help you to feel more energized in the morning and get out of bed.
- Create Incentive: Having something pleasurable or rewarding waiting for you when you get out of bed can help to incentivize you and ease the waking process. One example of this type of positive reinforcement would be a cup of high-quality coffee. By setting your coffee maker on a timer, you can make it so the cup of coffee will be hot and ready right when your morning alarm goes off.
- Get a Better Alarm: An inefficient alarm clock may also make it harder to get out of bed. By getting an alarm that is more difficult to disable or further from your bed, you may be encouraged to get up to turn it off. If you live with family, it may also be helpful to ask a person who gets up earlier to ensure you are woken up. While this may not be a long-term solution, it could help to kickstart a habit and get you out of bed consistently in the future.
Is it normal to want to stay in bed all day?
While some contexts, like being temporarily sick or tired, may create a desire to stay in bed all day, constantly wanting to stay in bed may be a sign of depression or other mental health conditions. These conditions can involve a variety of symptoms that may cause a person to want to stay in bed for long periods, including changes in weight, shifting sleep habits, lower quality sleep, decreased desire to see loved ones, reduced interest in previously enjoyable activities, and significant feelings of fatigue.
Is it OK to stay in bed all day once in a while?
While staying in bed all day frequently can be problematic and may indicate an underlying medical condition, there is typically nothing wrong with spending a day in bed every once in a while. These occasions may happen due to a significant amount of physical exertion, like after a particularly strenuous day of exercise or activity. In other cases, a person may want to stay in bed all day because they are feeling sick or need a ‘mental health day.’ The want to stay in bed on a particular bed may be due to something as simple as “my bed feels extra good today” or “my first alarm didn’t go off, I might as well sleep in.” No matter which of these are the cause, occasionally engaging in this behavior is typically not harmful and won’t have an effect on your daily life.
How can I stop lying in bed all day?
There are a variety of ways you can motivate yourself to get out of bed, including:
- Create a Goals List: Figuring out what you hope to get done during the day can make it a bit easier to get out of bed. This list may also include longer-term goals, as well as potential rewards for completing certain objectives within a specific amount of time.
- Try Light Therapy: The use of light boxes and other light therapy methods has been shown to ease different forms of depression including seasonal affectiveness disorder or SAD. By easing the symptoms of these disorders, a person may be able to get out of bed more easily.
- Accomplish Something Small: Even if you create a goals list, it may be difficult to find the energy to start to work toward completing a large task. However, moving forward with a small task can help to build momentum, which may propel you toward a more productive day.
- Exercise: Getting exercise when you first wake up can be an effective addition to a morning routine and could result in several health benefits. These benefits can vary but may include a significant boost in energy, better mood, increased focus, and more alertness early in the day.
Why do I have no motivation to do anything anymore?
There are several reasons that a person may feel overwhelmed or unmotivated to do anything, including being distracted, having low self-confidence, and having mental or physical health conditions.
- Distractions: Being distracted by quick sources of dopamine like smartphones, social media, and television may make it more difficult to find motivation. By constantly scrolling or posting, a person may find it challenging to focus on more productive activities like school assignments or projects at work.
- Low Self-confidence: Someone who does not believe in their ability to complete a task may find it challenging to find motivation. In addition, individuals struggling with low self-confidence may not appreciate the results of the work they do complete, which can further negatively affect their motivation.
- Health Conditions: Physical and mental health conditions may also create motivational challenges. These conditions may vary but can include depression, anxiety, chronic fatigue syndrome, schizophrenia, and Alzheimer’s disease. Seeking the assistance of a medical provider can help to address these symptoms, typically through the establishment of a treatment plan.
How do I motivate myself to get out of bed?
Motivating yourself and getting out of your bed can be challenging. However, there are several behaviors that may help to ease the process.
- Improve Sleep Hygiene: Being unable to get out of bed could be a result of not getting enough high-quality sleep. One way to fix this is by improving your sleep hygiene, which can involve avoiding the use of electronic devices before sleeping, not eating large meals near bedtime, and creating a dark sleeping environment.
- Get a Pet: Having a pet can be an excellent motivator to get up in the morning for a variety of reasons. Your pet will likely require care early in the day, like exercise or food, that will necessitate you leaving the bed. In addition, having a pet may have other benefits, including lower levels of loneliness and stress.
- Eat a Healthy Diet: A poorly maintained diet or one that includes high quantities of sugar may disrupt energy levels and make it more difficult to leave your bed in the morning. By maintaining a healthy diet, you may be able to attain more stable levels of blood sugar throughout the day and boost your energy when you wake up.
How long should it take to get out of bed?
The exact amount of time it should take for a person to get out of bed can vary, and there may not be a precise time limit that is considered healthy or normal. However, being unable to get out of bed for hours, or at all, may indicate that a person is experiencing a physical or mental health condition. For example, if you can’t get out of bed, depression or anxiety may be two possible explanations.
While it can be normal to sleep in late or turn off multiple alarms from time to time, the behavior is more concerning if it becomes a pattern. In these cases, it may be beneficial to talk to a physician or mental health professional in order to determine whether there is a medical reason for these morning challenges.
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