How Can You Treat Morning Depression?
Even though morning depression can be extremely hard to deal with, the good news is there are certain things that can help make things better. Some of the best ways to tackle this are as follows:
1. Talk therapy.
Talk therapy is one of the best ways to deal with morning depression. Talk therapy consists of different approaches such as cognitive-behavioral therapy (CBT), interpersonal therapy, and psychotherapy, and all these methods have been found to be very effective against morning depression. Another approach that also works wonders is combining talk therapy with medication.
Talk therapy aims at unraveling all the issues that keep on bothering you and leads to you feeling depressed; knowing the real reasons behind you feeling this way will give you a lot of clarity and can help you fight this better. Some of the common reasons are unhappiness in romantic relationships, excessive stress at the workplace, family problems, or negative thoughts and emotional patterns.
Regular exercise can help you a lot when it comes to dealing with it’s symptoms. Working out for 30 minutes every day, or 150 minutes per week, can tremendously help in reducing and controlling the symptoms of depression. Exercising releases the feel-good hormone, endorphins which help you feel happier and better.
It can also help in reducing insomnia and stressful thoughts, so that you feel more relaxed throughout the day, and have proper, deep, and uninterrupted sleep at night. Regular exercise is not just beneficial for you physically, it can be amazing for you mentally, emotionally, and psychologically.
3. Light therapy.
Light therapy or phototherapy is another one of the most effective ways of treating the symptoms of this mental condition. In this type of therapy, you sit near a light therapy box, and this box produces the kind of light that is almost similar to the natural light outside. Natural light has always been believed to put people in a good mood and this is exactly what light therapy seeks to achieve.
Being exposed to light like this not only elevates and boosts your mood, it also makes you feel optimistic about tackling this. Even though light therapy is mostly considered to be the ideal treatment plan for people suffering from seasonal affective disorder, it can also be immensely helpful for people with depression.
4. Incorporate a morning routine.
Whenever you find it hard to get up in the morning, or absolutely dread it, then build a morning routine that will help you stop seeing mornings as a scary thing. Get up slowly in the morning, and try not to rush yourself or stress yourself out too much. Try not to look at your phone or check emails the moment you get up; take some time to sort out your mind and emotions, and then slowly prepare yourself for the day ahead.
You can do a little stretching and morning yoga to feel rejuvenated and energized, or you can start your day by putting on some calming music while having your tea or coffee by the window. You can also meditate for a few minutes after waking up and start the day in a more mindful and peaceful manner. Build a routine that you will enjoy doing every day, and which will make you look forward to the day ahead.
5. Look to your loved ones for help.
When things seem too bleak and you feel extremely discouraged, turn towards your loved ones for help, and don’t think that it makes you any less strong; rather it takes a lot of strength and courage to ask for help. If you live with someone, you can ask them to sit with you for some time if after waking up you feel depressed and miserable; a loved one’s physical presence and their company can give you the strength and motivation to get out of bed.