I am glad you reached out for support at this time. I am sorry you are struggling in this moment. I would encourage you to start to work with a therapist to help you learn skills to help you overcome your struggles. If we were to meet I would first talk to you about the counseling process through our site and how together we could help you obtain your goals going forward, how I work as a counselor and how I would try to help you through the counseling process. I would also take the first session to get to know you by asking you a few questions to get a better understanding of your struggles, so that I am able to focus on a plan and goals to work on going forward. I want you to know that you are not alone during this time even through you may feel like you are alone at this time. During the therapy process you can have support 100% of the time as you are able to reach out and talk to a therapist 24 hours a day 7 days a week. A few of the questions I would ask would include the following:Can you tell me more about your past history?How long have you been feeling struggling with these feelings?I am going to send you some skills and tools to help you at first with some of your depression, however, after reading your questions, it seems you maybe struggling with other things like self-esteem and finding happiness. If we were to work together we would be going over these and more tools to help you through your struggles and be able to ask for support from others.
How To Get Out Of Bed When Depressed? 12 Effective Ways To Tackle Morning DepressionDepression and mental health is that topic of discussion that majority of the people tend to shy away from and why? This constant stigma of not being vocal about mental health is often the main reason why people fail to get the help they need to get better. Morning depression is one of the most common forms of depression and if you are constantly wondering how to get out of bed when depressed, you have come to the right place.It is time we break the stigma and talk about the struggles and how to overcome them.How To Get Out Of Bed When Depressed?As boring as it might sound, bringing a routine to the life is often times an easy way to get over the morning depression. And let me remind you that the process is anything but easy, nothing you imagine or even think of will come easy and just as a cakewalk. Even making an effort to waking up in the morning does take time and it is important that you first acknowledge that.1. Start SlowThe very first thing to do when it comes to how to get out of bed when depressed is to understand that you are suffering from a problem. When you acknowledge the problem, curing it becomes quite easier.If you have a set morning routine and you have been suffering from morning depression, the best way to combat is to start off slow with the process. Don’t rush into things because that is what often ends up making it feel like a chore. Instead of jumping over the activities, tackle one after the other.Start by opening your eyes and just roll around the bed for a few minutes, prop yourself against the bed and finally when you feel better, rip the band-aid off and get up from the bed and get ready to get on with the day.2. Let Your Pet Be Your MotivationHaving a pet is possibly one of the best ways to tackle depression and even science backs up the claim. If you have been consistently suffering from having the will to simply get up, it is time that you let your pet motivate you in that aspect.When you have an animal like a dog or even a cat relying on you for their needs, it becomes a wakeup call in itself because you know that if you don’t wake up, chances are that they will stay hungry till they are finally fed.Let that be a motivation and get up to feed your dog in the morning. Many people often get that extra push thinking that even if they are not capable of taking care of themselves because of their mental health, they just can’t abandon their pet and not take care of them.3. Sometimes, Be A little HarshSometimes, all you need to do is be a little harsh on yourself and even if you can’t wake up in the morning, all you need to do is force yourself up and start with sitting up on the bed.Assure yourself consistently that waking up is important and something you just can’t afford missing out on even if the day ahead is scaring the hell out of you. Once you are awake and ready to get on with the day, remove the blinds of the room and let the sunlight seep into the room and let yourself have that little dose of Vitamin D.Brew yourself a coffee and just let the day come along as it wants to.4. Sometimes, Music HelpsMusic has therapeutic abilities and that is definitely not something that is a bluff but in reality, it is an actual fact. Many people who suffer from morning depression have found their solace in music.Majority of the people tend to state saying that listening to an upbeat music or song first thing in the morning is actually quite amazing to lift their mood up and get them going along with their day and that is what you need to adhere to as well.Put the speakers on or even just plug in some earphones and that should do the trick to get you going with the day. Once you have the burst of motivation you need to get on with the day, wake up and roll out of the bed.5. Think About FoodIf you are here wondering about how to get out of bed when depressed, the best way to motivate yourself is by thinking about food and the breakfast you are going to make for the day.This is especially fruitful for people who have to take medicines with their or after their breakfast. If you are here wondering what or how you can get yourself out of bed, think of the obligation you have to feed yourself and then take the medicine and that should actually get the job done.But, that being said, this method is not always applicable, mainly because situational or morning depression often times bring about loss of appetite that is hard to boost back. So, just think about the necessity of the meds and let that be the speck of motivation you need.6. Think About The PositivesAs hard and cliché it might sound, this actually does make the changes that everyone needs to get on with their life when they can’t wake up in the morning. Often times, being stuck in a place, be it your bed or even your house can ignite a trail of negative thoughts in your mind which is why it is necessary to ensure that you think of what kind of thoughts you can avoid by keeping yourself engaged.Often times, this is the kind of kick-start that many people need to get on with their day and trust me, it does actually work and work quite effectively. Once you have everything sketched out of what your entire day is going to look like, it becomes quite easier to handle the day and waking up might not seem like a chore anymore.7. Try An Alarm And Keep It AwayOften times, one of the easiest things to do when depressed in the morning and when you have no will to get on with the day, the best way to change that for good is by setting an alarm.And before you revolt saying that it is the same old thing which you have tried but hasn’t worked out, have you ever tried to set an alarm and keep it out of your reach? That is where the trick is. If you are suffering from morning depression stuck in bed, the best way to get over the problem is by setting an alarm and keeping it away from your reach.When you keep it away from your reach, it becomes mandatory for you to walk over to the place where you have kept the alarm to finally switch it off. And once you get up from the bed, it becomes quite easier for you to overcome the unwillingness to get up and get along with what the day has in store for you.8. Think Of TodayWe are all so caught in thinking about the future as well as repenting over what has happened in the past that we forget to live the present moment that we are in and sometimes that is one of the biggest contributions to morning depression.If you keep procrastinating the situation and try to get yourself out of it, chances are that you won’t be able to get out of bed when depressed and that is exactly what you need to change. Instead of thinking about the overwhelming feeling of the negatives that are adhering to your mind, try and give yourself a quick pep talk in the morning and try to think to assess and think about the things you need to get done for the day and let that drive you to get up and get going.9. Include Some CheatsSometimes, promising yourself some cheats can actually do you good and help you combat the morning depression and help you get out of bed when depressed.If the routine of the day is making you burrow back into the bed, it is best to lure the mind with some tricks and cheats if everything around the day goes well. One of the best ways to achieve that is by promising yourself an afternoon nap and an hour of chilling time later in the day when everything gets ways too overwhelming.10. Talk Yourself Through Each StepAll that being said, at the end of the day, it is your degree of motivation and your enthusiasm that helps instil the changes that you want to witness. When you are hit with a bout of morning depression and the simple act of getting out of bed seems like a lot, it is necessary that you don’t rush into anything and rather take it slow and let the activities take its normal course.Start by talking yourself to open up your eyes and simply sitting up on the bed. The next thing to do is get out of the bed and assess the situation of what needs to be done today and talk yourself into doing just that. Get up in micro moments, sit up on the bed, roll over to the edge, wear your slippers, get up from the bed and so on and so forth.Think of the goal you need to achieve in the day and be adamant in achieving it and that’s when you will be able to get the same done effectively.12. Sometimes, It’s Okay To Not Get UpYou will have those days when even the burst of every form of motivation and pep talk won’t be enough to get you up from the bed and that are when you need to understand the severity of the situation and let it go. It is sometimes okay to not worry too much about the consequences and just let it be the way it is.Every once in a while, it is okay to have one of those days when the depression consumes you to the point that waking up starts feeling like a chore and in those days, all you need to do is just let go of the course and let it be and just sleep in.Remember this, your mental health is just as important as your physical health, if not more. If you are constantly assembling the thoughts of how to get out of bed when depressed, it is best to start with the small steps and let the bigger picture fall into place and by that, I mean the routine that you have set for the rest of the day. Sometimes, it is actually okay to not be okay and that is what you need to understand before anything else.
Small steps, big impactDepression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment. However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.1. Meet yourself where you areDepression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.2. If you need to wallow, wallow — but do so constructivelySuppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy. If you’re having a down day, have it. Let yourself feel the emotions — but don’t stay there. Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too. Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.3. Know that today isn’t indicative of tomorrowToday’s mood, emotions, or thoughts don’t belong to tomorrow. If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again. Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrow’s fresh start.4. Assess the parts instead of generalizing the wholeDepression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right. Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong. Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive.5. Do the opposite of what the ‘depression voice’ suggestsThe negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs. If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night.” You may soon see the negative isn’t always realistic.6. Set attainable goalsA lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.For example:Don’t clean the house; take the trash out. Don’t do all the laundry that’s piled up; just sort the piles by color. Don’t clear out your entire email inbox; just address any time-sensitive messages.When you’ve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.7. Reward your efforts All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it. You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight. The memory of a job well-done may be especially powerful against negative talk and overgeneralization.8. You may find it helpful to create a routineIf depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. But these plans don’t have to map out an entire day. Your schedule could focus on the time before work or right before bed. Perhaps it’s only for the weekends. Focus on creating a loose, but structured, routine that can help you keep your daily pace going.9. Do something you enjoy…Depression can push you to give into your fatigue. It may feel more powerful than happy emotions. Try to push back and do something you love — something that’s relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking. These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.10. …like listening to musicMusic can be a great way to boost your mood and improve symptoms of depression. It may also help your reception of positive emotions. Music may be especially beneficial when performed in group settings, such as a musical ensemble or band. You can also reap some of the same rewards simply by listening.11. Or spend time in natureMother Nature can have a powerful influence on depression. People who spend time in nature have improved mental health. Exposure to sunlight may offer some of the same benefits. It can increase your serotonin levels. Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.12. Or spend time with loved onesDepression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies. If you’re unable to spend time together in person, phone calls or video chats can also be helpful. Try to remind yourself these people care about you. Resist the temptation to feel like you’re a burden. You need the interaction — and they likely do, too.13. Try something new entirelyWhen you do the same thing day after day, you use the same parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different. Doing new things can improve your overall well-being and strengthen your social relationships. To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.14. Volunteering can be a great way to do bothKnock out a few birds with one stone — spending time with other people and doing something new — by volunteering and giving your time to someone or something else. You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.15. You can also use this as a way to practice gratitudeWhen you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it. Gratitude can have lasting positive effects on your overall mental health. What’s more, writing down your gratitude — including writing notes to others — can be particularly meaningful.16. Incorporating meditation may help ground your thoughtsStress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day. Activities like meditation, yoga, deep breathing, and even journaling may help you improve your sense of well-being and feel more connected to what’s happening around you.17. What you eat and drink can also affect how you feelThere’s no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel. Some people also have more energy when they avoid sugar, preservatives, and processed foods. If you have the means, consider meeting with a doctor or registered dietitian for guidance.18. If you’re up for exercise, consider a walk around the blockOn days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d want to do. However, exercise and physical activity can be powerful depression fighters. For some people, exercise can be as effective as medication at relieving depression symptoms. It may also help prevent future depressive episodes. If you’re able to, take a walk around the block. Start with a five-minute walk and work your way up from there.19. Getting enough sleep can also have a noticeable effectSleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse. Aim for eight hours of sleep per night. Try to get into a healthy sleeping routine. Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.10 Natural Depression TreatmentsBeing depressed can make you feel helpless. You're not. Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments.These tips can help you feel better -- starting right now.1. Get in a routine. If you’re depressed, a daily routine is helpful for you to set up and try to manage your thoughts and feelings.Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.2.Set goals. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.Start very small, Make your goal something that you can succeed at, like doing the dishes every other day.As you start to feel better, you can add more challenging daily goals.3. Exercise. It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways.How much exercise do you need? You don’t need to run marathons to get a benefit. Just walking a few times a week can help.4. Eat healthy. There is no magic diet that fixes depression. It's a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.Although nothing is definitive, There's evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.5. Get enough sleep. Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.6. Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.If you're not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.7. Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions.The next time you're feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.8. Check with your doctor before using supplements. There's promising evidence for certain supplements for depression. Those include fish oil, folic acid, and SAMe. But more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.9. Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.When we challenge ourselves to do something different, there are chemical changes in the brain. Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning.10. Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? That's just a symptom of depression, You have to keep trying anyway. 6 BRAIN-BOOSTING REASONS TO EXERCISEWe know that exercise is great for our bodies, but what about our brains? Does going for a run or picking up some weights really affect the health or strength of our brains? The answer is a resounding yes! 1) Improved MoodBelieve it or not, exercise can help to reduce the feelings and symptoms associated with both short- and long-term depression! In studies done with people currently suffering from depression, physical activity was show to increase feelings of hopefulness and decrease depressive symptoms. It's also been found that people with anxiety tend to suffer less panic attacks when they begin a regime of exercising regularly. So if you tend to suffer from anxiety or depression, or just have had a stressful day and are looking for a boost, look no further than your gym shoes!2) More Resilient To StressExercising regularly can also help you're brain better adapt to stress! We talked about the negative effect stress has on the brain here, but exercise can not only help you better deal with present stress, but it can make you more resilient when it comes to both physical and emotional stressors in the future as well.3) Memory BenefitsExercise has incredible benefits when it comes to improving and preserving your memory. One particular study found that moderate, aerobic exercise significantly improved people's spatial memory (the kind of memory you would use for directions or finding your way through a maze), as well as increased the overall size of the hippocampus (an vital brain structure when it comes to learning and memory). So forget playing those 'brain boosting' games on your phone and just head to the gym! 4) Improved Social SkillsResearch from the University of Michigan suggests that exercise can help improve overall social function, especially in adolescents. Team sports specifically can help to build a sense of self-esteem, leadership and even empathy. To get the most out of your exercise, try joining a basketball or volleyball or softball team! 5) Better SleepWhen it comes to getting a better night's sleep, scientific studies have yet to find a better activity then exercise! Exercise raises your core body temperature and then, after exercise, that temperature falls again which can help promote a better nights sleep. Weight lifting has been shown to be an especially effective form of exercise when it comes to falling and staying asleep.6) New Brain CellsExercise, especially cardio exercises like vigorous walking, running or dancing have been shown to actually help your brain to create new neurons (neurogenesis) in areas like the hippocampus, which is a vital brain structure when it comes to learning and memory. So the next time you head out for that walk or run or bike ride, just think about all the new brain cells you'll be getting! So what's the best form of exercise for our brains?The answer is everything! The best exercise routine for our brains will involve at least 20 minutes of physical activity (elevated heart rate) 4+ times a week. The key is to it up. Our brains are more challenged when we step outside of our routine, and that includes our exercise routine! If you walk everyday, try alternating walking with light weight training or even core and stretching. A balanced exercise program will include elements of cardio, weight training, balance, stretching and core. At Faithful Workouts, we try to incorporate all of those elements into our faith based exercise videos.
How To Deal With Anxiety And Depression When You Don't Have Energy
I wanted to give you more information and strategies on coping and managing stress, anxiety, and depression because it can be quite draining. The process in therapy helps you to recognize what is causing your challenges. Learning how to recognize the symptoms can be one of the first steps in getting help and ultimately feeling better. I know we have been talking about triggers and different things you can do to feel better. I know these feel like redundant strategies and techniques, but they are helpful, and I want to ensure I am supporting you in every way. Anyway, take care and enjoy the rest of your day, and I hope these are helpful.
Thoughts and Anxiety
Part of managing anxiety and depression is decatastrophizing catastrophic thoughts and the habit of ruminating. This causes you to overthink and feel overwhelmed about different things and create irrational beliefs about yourself. However, in the moment, they are so real, and you can physically feel it in your body. In sessions, we are working on your thought process and what leads to the anxiety.
Some of the common symptoms of anxiety and depression include:
Feelings of hopelessness or negativity
Loss of interest in hobbies and activities
Changes in eating or sleeping habits
Decreased energy level or feeling exhausted
Lack of motivation and decreased productivity
Physical symptoms such as headaches, chronic pain, or digestive issues
Anxiety in the Body
You can also experience and feel anxiety and the impacts of depression on your body. Here are physiological strategies to practice. Even though they may seem redundant, with effective practice, it can work. If you need help, we can practice this together in our next session. With that being said, here are ways to manage feelings of stress, anxiety, and depression.
Practice Deep Breathing
Deep breathing is an effective form of treatment for both anxiety and depression. It can help lower your heart rate, lower your blood pressure, and regain your focus. Deep breathing also helps increase the amount of oxygen you're taking in, improving circulation in your body. This can help to increase your energy levels. While there are several different types of deep breathing techniques, you don't need a specific strategy to benefit from this. You can focus on taking slow deep breaths through your nose, holding it for a few seconds, and then slowly breathing out through your mouth.
Develop A Sleep Schedule
Anxiety and depression can harm your sleep schedule. You may find that you're sleeping more than usual and still feeling exhausted. Or, you may find that you struggle to get any sleep at night. Either way, you may end up feeling tired and not having the energy you need to make other improvements in your life. Working to get on a sleep schedule may be able to help address this problem. Most adults should be getting between seven and nine hours of sleep a night. Focus on trying to go to sleep at the same time each night and waking up at the same time each morning. This can help your body adjust to the new routine. You may also find it helpful to create a good environment for sleeping. This could include keeping the temperature cool, keeping the room dark, and using white noise like a fan to block out any other sounds. If you struggle with falling asleep, you may benefit from trying a meditation app that can help you relax as you fall asleep. Make sure this is discussed with a doctor so you are well informed of the potential side effects.
Set Goals For The Day
Struggling with anxiety and depression impacts your self-esteem and confidence. If you lack the energy to get the things done that you want to do each day, it can get frustrating quickly. You may find it helpful to begin by setting small goals that you can focus on each day. Depending on the impact that depression and anxiety are having on you, these goals can be straightforward, such as making your bed when you wake up in the morning or eating lunch at a certain time of the day. Doing this can help set you up for success, and when you start to have these small victories, it can help you feel more energized to tackle slightly larger tasks.
Pay Attention To What You're Eating
The food you eat can have a big impact on the way you feel and your energy levels. Many people turn to caffeine or sugary drinks and snacks if they start to feel their energy dip. However, this can have the opposite impact than what you're looking for. You may find that this type of eating puts you on a sugar roller coaster. It can be beneficial to maintain a nutritious diet. Focusing on clean eating and avoiding processed foods can help increase your energy levels.
Turn To Your Support System
If you're struggling with energy levels because of your anxiety or depression, it can help build a strong support system around yourself. This could be made up of family and friends, or you could join a support group of others going through similar experiences. It can help people who care about you who can check in on you to see how you're doing.
If you feel like you don't have a lot of energy, exercising may be the last thing on your mind. However, it can boost your mood and help you to feel more energized. When you engage in physical activity, it can release your brain chemicals that help boost your mood. It also helps prepare your body for taking action, and you don't have to be engaged in a rigorous exercise regimen to benefit from this. So, if you feel like you don't have the energy to do the things you need to, going for a simple walk may help turn things around for you. Once you're done exercising, you may find that you feel just a little bit better and have the energy to tackle the next thing on your list.
You may not have the energy to tackle your to-do list for the day or jump into a workout, but even just going outside can help improve your energy levels. You may even notice that you have a decrease in stress and lower blood pressure when you start spending more time outdoors.
You may find that you experience an increase in energy levels through journaling. Taking time to write down your thoughts and concerns in a journal may help you relieve some of the anxious thoughts that you usually have running through your mind. When you spend most of your time and energy worrying about things, you may find that you have more energy to do the other things in your life that you desire to do.
I hope that these skills have been helpful for you in your struggles you have been facing at this time. I am going to give you my information if you are wanting to start to process through and work on your struggles going forward, please reach out to Betterhelp and ask to be matched with Crystal Westman. If we were to work together we would work on more skills and tools to help you when you are struggling and get back to a positive space. I encourage you to reach out for support at this time to help you get to the best version of yourself.