Do you wake up every morning feeling exhausted, even though you got enough sleep? You may be suffering from morning depression. Learn more about this condition and how to defeat it.
If you’re struggling with morning depression, you’re not alone. Learn more about what causes morning depression and how to deal with it. Do you wake up every morning feeling exhausted, even though you got enough sleep? or Do you feel groggy in the morning?
Many people suffer from this early morning phenomenon and are often unable to function correctly throughout the day. They may even find themselves in a state of despair or guilt. This condition has become increasingly prevalent as we have become busier and busier.
Most people have experienced this at one time or another. It seems as though you wake up, and nothing is going right. You feel tired, drained, and exhausted. And it doesn’t seem like you’re getting anywhere. This is known as morning depression.
Morning depression happens when you wake up and feel like crap. You can’t figure out why you’re so depressed and feel hopeless and empty.
You might even say you do no know what to do with your life. Most likely, you haven’t done anything different from the day before.
Morning depression is a mental health condition that affects millions of adults, with symptoms ranging from mild to severe. It is characterized by pre-dawn, persistent anxiety, and losing interest in daily activities.
Several factors can trigger morning depression, and medications do not always relieve it. Many treatments are available, and several have been approved in the US.
However, most experts believe this disorder to be a brain chemical imbalance.
The word “depression” is used in two ways: to describe moods and emotions such as sadness, anger, or fear; and (more specifically) to describe a range of neurological conditions such as major depressive disorder, schizophrenia, or bipolar disorder.
People with morning depression may feel worse in the mornings and may find it difficult to perform tasks that require concentration, such as reading or writing; performing calculations; walking or driving, or completing simple tasks like taking out the trash or changing clothes.
You may also become irritable at work and unable to relax even when alone.
Just like any other mental condition, morning depression will vary from person-to-person depending on their genetics, stress level, and any other health issues they may be dealing with.
So how does one deal with morning depression? How can it be overcome? How could I make my life better?
In this article, you will learn what morning depression is, what causes it, its long-term effects, and 16 ways to best cope with it.
What Is Morning Depression?
Depression is a serious mental illness that can negatively impact every aspect of an individual’s life. While depression can occur at any time of day, some people experience a type of depression specifically related to the morning hours. This form of depression is sometimes called “morning depression.” This usually gets better as the day progresses.
Common Symptoms of Morning Depression
Morning depression is a common but poorly understood condition that can affect anyone. There is no single cause, and it varies from person to person. It is not contagious. It is not a disease.
Morning depression is characterized by sadness, hopelessness, and low energy levels upon waking up.
These symptoms may be most severe in the first few hours after waking up and may improve as the day goes on or may even return at later times of the day.
For some people, morning depression can be so severe that it makes it difficult to get out of bed in the morning and start their day.
What Causes Morning Depression?
Though the specific cause of morning depression is not known, several possible causes of morning depression are:
- A Change in Sleep Patterns: If you are used to sleeping eight hours a night and suddenly start sleeping less, this can cause morning depression.
- A Change in Routine: If your daily routine changes, such as starting a new job or moving to a new house, this can also lead to morning depression.
- Disrupted Circadian Rhythms: Sleep problems. If you’re not getting enough sleep or waking up frequently during the night, it can lead to morning depression.
- Hormonal Changes: Women may experience morning depression during hormonal changes, such as before their period or during menopause.
- Medications: Some medications, such as those used to treat high blood pressure or depression, can cause morning depression.
- Health Problems: Morning depression may be a symptom of an underlying health problem, such as an autoimmune disorder or thyroid condition.
- Stress: Stressful life events, such as a family death or job loss, can trigger morning depression.
- Grief: If you’re grieving the loss of a loved one, you may find yourself feeling depressed in the morning.
- Seasonal Changes: Seasonal affective disorder (SAD) is a type of depression that occurs simultaneously each year, usually in the winter, and can trigger morning depression.
- Financial Problems: Money troubles can lead to a lot of stress and anxiety, which can, in turn, cause morning depression.
Living with Morning Depression
It’s not easy living with morning depression. For many people, the first thing they think about when they wake up is how depressed they feel. It’s hard to get out of bed and face the day. Everything feels like such a struggle.
Morning depression can make it hard to get going with your day. You may feel like you can’t do anything right. It may feel like there’s no point in even trying.
Depression can make it hard to concentrate or focus on anything. Everything feels like such a fog. It can be hard to eat or sleep. You may feel like you’re just existing, not living.
If you’re struggling with morning depression, know you’re not alone. Millions of people deal with severe depression daily but know help is available. Don’t hesitate to reach out to a mental health professional for assistance.
Related: Emotional Baggage Definition
Long-Term Effects of Morning Depression
Too often, morning depression is left untreated – and the effects can be debilitating and can lead to several problems, including:
1. Difficulty Concentrating
If you’re dealing with morning depression, one of the most common effects is difficulty concentrating. This can make it hard to get through the day and may even lead to problems at work or school.
2. Reduced Energy
Morning depression can make it challenging to get through the day and may lead to fatigue and exhaustion.
3. Feelings of Fatigue
Morning depression can lead to increased feelings of fatigue. This can make it challenging to get through the day and may lead to exhaustion.
4. Negative Moods throughout the Day
Morning depression can lead to negative mood changes throughout the day, impacting your ability to function and enjoy activities.
5. Poor Sleep
A new study has found that morning depression may lead to poor sleep. The study, conducted by researchers at the University of Pennsylvania, examined data from over 4,000 adults.
The findings showed that those who reported feeling depressed in the morning were more likely to have difficulty falling and staying asleep. They were also more likely to report feeling tired during the day.
6. Increased Stress Levels
A new study has found that morning depression can increase stress levels throughout the day. The study, conducted by researchers at the University of Toronto, is the first to link morning depression with increased stress levels.
The study found that people who suffer from morning depression are more likely to experience higher stress levels throughout the day.
This is because morning depression can disrupt a person’s daily routine and make it difficult to get out of bed and start the day.
7. Reduced Motivation
Morning depression can lead to reduced motivation and decreased productivity throughout the day.
8. Risk of Heart Disease and Other Health Problems
Researchers say that morning depression, also known as diurnal variation in mood, predicts future cardiovascular events. The study followed 2,000 adults over eight years.
Those with morning depression were likelier to have high blood pressure, diabetes, and unhealthy cholesterol levels. They were also more likely to smoke and be obese.
While the study did not directly prove that morning depression causes heart disease, the findings suggest a strong link between the two. Morning depression is a treatable condition; treatment may help reduce the risk of heart disease and other health problems.
How to Deal with Your Morning Depression?
If you’re someone who suffers from morning depression, know that you’re not alone. Many people wake up feeling down, anxious, or irritable.
While it can be tough to cope with these symptoms, there are several ways to deal with morning depression, and each person will respond differently to different treatments.
Some common treatment options include:
One standard treatment for morning depression is medication. Various medications can be used to treat the symptoms of depression, and your doctor can work with you to find the best option for you.
2. Talk Therapy
Another common treatment for morning depression is talk therapy. This can be a great way to help you understand your depression and find ways to manage your symptoms.
Exercise is another excellent way to deal with morning depression. Getting regular exercise can help improve your mood and ease your symptoms.
Psychotherapy is one of the most common treatments for morning depression. This therapy can help you understand your depressive symptoms in the morning and find ways to manage your symptoms.
Psychotherapy can be done in individual or group sessions. Group therapy can effectively treat morning depression because it allows you to share your experiences with others dealing with similar issues.
This can help you feel less alone and give you new perspectives on depression. Group therapy can also provide support and accountability, which can help manage your symptoms.
5. Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is a type of talk therapy that can effectively treat morning depression. CBT can help you understand your depression and find ways to manage your symptoms.
CBT usually involves meeting with a therapist for weekly sessions. During these sessions, you will work on identifying negative thoughts and behaviors contributing to your depression.
You will then learn new ways of thinking and behaving that can help improve your mood. CBT can be an effective treatment for morning depression, but it may take several weeks or months to see results.
6. Self-Help Books
If you’re looking for ways to deal with morning depression, self-help books can be a great resource. A variety of books available can help you understand your depression and find ways to manage your symptoms.
Some self-help books focus on specific topics, such as exercise or diet, while others provide general information on depression.
You may ask your doctor or therapist for recommendations on which self-help books would be most helpful for you. Reading self-help books can be a great way to learn new techniques for managing depression and start feeling better.
7. Social Activities
Some social activities can help you cope with morning depression. Spending time with friends and family can help you feel connected and supported.
Getting involved in activities you enjoy can help you take your mind off your depression and give you a sense of accomplishment. Volunteering or participating in community events can also help you feel connected to others and give you a sense of purpose.
If you’re struggling with morning depression, consider contacting friends, family, or your community for support.
8. Personal Finance Tips
Some personal finance tips can help you deal with morning depression. One tip is to create a budget and stick to it. This can help you stay on track with your finances and avoid overspending.
Another tip is to save money by setting aside a certain amount each month. This can help you build up a financial cushion for unexpected expenses.
Finally, consider talking to a financial advisor if you struggle to manage your finances. A financial advisor can help you develop a plan to get your finances back on track.
9. Relaxation Techniques
Relaxation techniques can be a helpful way to deal with morning depression. Some common relaxation techniques include yoga, meditation, and deep breathing exercises.
These techniques can help to reduce stress levels and increase feelings of calmness and well-being. Finding a relaxation technique that works for you and practicing it regularly is vital.
Lifestyle Changes to Help Cope with Morning Depression
1. Rule Out Other Causes
Some other potential causes of morning depression should be ruled out before beginning any treatment.
For example, medical conditions such as thyroid problems or vitamin deficiencies can sometimes cause symptoms of depression. Sometimes, morning depression may be caused by a traumatic event or loss.
If this is the case, therapy may be recommended to help you deal with the underlying issues.
2. Check Your Medications
If you take any medications, you must check with your doctor to see if they could cause your depression. In some cases, morning depression may be caused by a side effect of a medication.
If this is the case, your doctor may be able to adjust your dosage or switch you to a different medication. In other instances, morning depression may be caused by a lack of a particular medication.
For example, if you’re not taking an antidepressant, you may be more likely to experience depression.
3. Get Active, Ideally outside
One of the best things you can do to deal with morning depression is to get active, ideally outdoors. Exercise is an effective treatment for depression, and being in nature has also been shown to boost mood and well-being.
So go for a walk, run, or hike in the morning, and you may find that your depression symptoms start to improve.
4. Be Mindful of Your Influences
It’s essential to be mindful of your life’s influences when dealing with morning depression.
For example, regularly exposing yourself to negative news stories or social media posts can impact your mood and make you more likely to experience depression.
Limit your exposure to negative influences and focus on positive things instead.
You may also want to consider talking to a therapist who can help you identify and manage negative thought patterns.
5. Write down Your Concerns Before You Sleep
If you find yourself struggling with depression in the morning, there are a few things you can do to ease your symptoms. One way to cope with morning depression is to write down your concerns before you sleep.
This will help you release some of your anxiety and get a good night’s rest. In the morning, take a few minutes to review your list and address each issue individually.
This will help you to feel more in control of your day and less overwhelmed by your thoughts.
If writing down your concerns does not help, or if your depression worsens in the morning, please consult a mental health professional for additional support.
6. Plan One Thing to Do upon Waking up
One way to deal with morning depression is to plan what to do upon waking up. This can help you to focus on something positive and avoid getting bogged down in negative thoughts.
It can be anything from walking to reading a good book. The important thing is that you enjoy it and make time for it every day.
7. Limited Light Exposure
If you’re dealing with morning depression, one thing you can do is limit your exposure to light. This means avoiding bright lights in the morning and opting for softer, dimmer ones.
This can help to improve your mood and make it easier to start your day. Try opening curtains or blinds in your bedroom to let in some natural light, or invest in a lamp with a soft, warm bulb for light that mimics natural outdoor light.
This will help to keep your melatonin levels at a healthier level.
8. Change Your Eating Habits
One way to deal with morning depression is to change your eating habits. Eating breakfast within an hour of waking up and avoiding sugary or processed foods is a good idea.
Instead, opt for complex carbohydrates and protein-rich foods that sustain energy throughout the day. You should also drink plenty of water, as dehydration can contribute to feelings of fatigue and low mood, and you will wake up depressed.
9. Medications & Supplements
Several medications and supplements can help to improve mood and alleviate symptoms of depression.
For example, omega-3 fatty acids are beneficial for mental health. Antidepressants can also effectively treat depression, though they may take several weeks to work.
Many natural supplements can help to improve moods, such as St. John’s Wort and SAM-e. Finding the right medication and dosage is vital, and professional help from a medical practitioner may be warranted for an effective treatment plan.
10. Avoid Mood-Altering Substances
One way to deal with morning depression is to avoid mood-altering substances. This means avoiding caffeine, alcohol, and cigarettes.
These substances can all contribute to feelings of depression and make it harder to cope with symptoms.
If you’re struggling with morning depression, you must ensure you’re not self-medicating with these substances, which will sometimes worsen the symptoms.
Instead, focus on healthy coping mechanisms like exercise, relaxation techniques, and speaking to a therapist.
11. Relax before Bedtime
If you’re struggling with morning depression, one thing you can do is relax before bedtime. This means avoiding bright lights and screens in the evening and instead opting for relaxing activities like reading or bathing.
This can help to improve your mood and make it easier to start your day. Try opening curtains or blinds in your bedroom to let in some natural light, or invest in a lamp with a soft, warm bulb.
12. Create a Bedtime Routine
One way to deal with morning depression is to create a bedtime routine. Going to bed and getting up daily simultaneously is a good starting point. This can help to improve your mood and make it easier to start your day.
13. Create Comfortable Sleeping Conditions
Creating comfortable sleeping conditions can help to improve your mood and make it easier to start your day. You may also consider using a noise machine or earplugs to block out disruptive sounds.
Creating a comfortable and inviting space to sleep in can make a big difference in how you feel in the morning.
14. Create a Morning Routine
One way to deal with morning depression is to create a morning routine. This means setting aside time each day to do something that you enjoy or that helps you relax.
This can be as simple as reading a book, walking, or listening to music. Having a set routine can help to improve your mood and make it easier to start your day. Also, these daily rhythms help you keep depression at bay.
15. Gratitude on the Go
Gratitude can help to shift your focus from negative thoughts and feelings to positive ones. It can also help to boost your mood and make it easier to cope with symptoms.
One way to practice gratitude is to keep a gratitude journal. You can also try expressing gratitude to others through acts of kindness or words of thanks. If you’re struggling with morning depression, focusing on gratitude can be a helpful way to cope.
16. Speak with Your Doctor
Your doctor can help to assess your symptoms and develop a treatment plan. If you’re struggling with morning depression, medication may be an option.
Your doctor can also provide referrals to therapists or counselors to help you manage your symptoms. If you’re struggling with morning depression, speaking with your doctor is vital in getting help.
With the advent of the modern lifestyle, people are always busy. They hardly have time to think about their health. But when it comes to your mental health, you should put in as much effort as possible.
Take care, and keep enjoying life! In case you notice any of these signs in yourself, do not hesitate to get help from a medical professional in no time. Also, follow all the tips above to combat morning depression at its first sign!
FAQs | 16 Ways to Cope with Morning Depression
Is morning walk good for depression?
Yes, a morning walk is beneficial for depression. It improves mood and decreases stress.
Can morning depression be cured?
There is no one-size-fits-all response to this topic, as the optimal treatment for morning depression may differ from person to person. Nevertheless, potential therapies for morning depression include psychotherapy, medication, and lifestyle modifications.
How to cure morning depression naturally?
There are a few natural remedies you may try for morning depression:
First thing in the morning, expose yourself to natural light. The sun’s rays improve your mood and offer you an energy boost. Consume a nutritious breakfast. A nourishing supper will enhance your mood and provide continuous energy throughout the day.
Can morning sickness cause depression?
This question has no precise answer because morning sickness affects each individual differently.
Some women report experiencing depression during pregnancy due to physical changes and the extra burden of caring for a new life.
However, morning sickness is often not seen as a cause of sadness. It is essential to consult your physician if you are experiencing classic depression so that they can assist you in managing your symptoms.
How long does morning depression last?
Morning depression might last a few hours or the entire day.
Is morning depression a thing?
Yes, morning depression is a natural phenomenon. Morning is the most challenging time of day for many individuals.
They may experience fatigue, lethargy, and trouble getting out of bed and beginning their day. Morning depression can be brought on by various circumstances, including sleep disturbances, stress, and hormone fluctuations and it can get worse at certain times.
Consult your doctor or a mental health expert if you battle morning depression.
- WebMD: What Is Morning Depression?
- Talk Space: Morning Depression: Waking Up Feeling Depressed
- Care Counseling: Do You Dread Having to Wake up in the Mornings and Face the Day? 3 Ways to Beat Morning Depression
- PsychCentral: Why Your Depression May Feel Worse in the Morning
- Verywellmind: An Overview of Diurnal Mood Variation (Morning Depression)
- MedicalNewsToday: Why do I wake up depressed?
- Healthline: Morning Depression: What It Is and How to Treat It
Featured Photo by Andrea Piacquadio
Editor’s Note: This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided in this article is solely at your own risk.