There’s something about getting those negative thoughts out of your head and onto paper that makes them easier to manage. Sometimes when we see our thoughts written out on paper they become less powerful because we can see them more clearly.
If you don’t have an official journal, that’s okay. You can just get a notebook and write things down or, if you want to, you can use your computer. I find that using a pen and paper is the most effective for me.
#4 – Know that the morning will come.
An important part of how to stop feeling depressed at night is to keep in mind that, no matter what, the morning and the sunshine will come.
Sometimes, that nighttime depression makes us think that we will never get through the night, that we will never see the light of day. That our depression will overwhelm us and the night will never end.
But night has never not turned to day. And with day, comes work and friends and activities and sunshine. Even if it continues, depression can seem not so heavy during the light of day.
What to do if you wake up in the middle of the night:
#1 – Don’t lay there ruminating.
If you wake up in the middle of the night and find that your depression comes roaring back because all of your negative thoughts wake up with you, a really important thing to do is to not lie there, ruminating.
Instead, pick up your book or a magazine, but not your phone, to distract your mind from those thoughts. They say that reading for 20 minutes if you wake up increases your chances of falling back asleep than if you just lie there working yourself up, thinking about things.
So, keep some reading material next to your bed so if you wake up at night you don’t spend those precious sleep hours in your head.
You’ll be much better able to face the next day if you get enough sleep and that will in turn will help you manage your depression.
#2 – Use a calming app.
There are lots of calming apps out there now that can help ease your anxiety and depression during the nighttime. They use meditation, music, words of affirmation and other means to help your body and mind stay calm at night.
My favorite is Calm but I know there are others. Do some looking and see what works for you.
#3 – Know that the morning will come.
Again, when we are lying awake at night it’s often hard to believe that the long night hours will ever end. But if there’s one thing you can believe, always, it’s that the sun will rise.
So, don’t sink into the darkness of the night. Have hope that tomorrow will come and, with it, another day.
Good for you for getting ahead of your depression and trying to figure out how to stop feeling depressed at night.
Nighttime depression can be completely debilitating but managing it is not impossible.