How to force yourself to get out of bed if you have depression? – Likar.Info
Depression causes a lot of problems. Some people live so long in aromastone that you experience all the possible symptoms of depression hopelessness, fatigue, insomnia, increase and, conversely, potaroos and further down the list.
To live in a state of depression is hard, no matter what symptoms you are experiencing. Sometimes, even getting out of bed seems seems to be a real feat. If this sounds like you, below you will find tips that will help you get out of deep depression.
Think of your morning ritual, motoryzacja you awake
Each day as Denisenko? Edinstvennyiy to get out of bed was the work?Constant running even forget to eat Breakfast? You need to come up with activities that will make you look at the morning differently.
Start the day with a small take
Start simple , just try to sit down. Raise your pillow and, if necessary, use an extra pillow to prop up the back. Sometimes even such simple actions can bring you to get up and start your day.
What’s for Breakfast? Start thinking about food
Thoughts about food or the first Cup of coffee can also batistella. If the appetite returns at the thought of toast with bacon, the probability to quickly get up and start cooking increases. However, this does not always work, especially if the depression has robbed you of appetite. However, a detailed view of the Breakfast ponochevny sometimes able to experience a forgotten sense of hunger. In addition, if you are taking medication in the morning, this is another reason not to ignore Breakfast.
The classic method alarm clock
Set the alarm clock, or a series of annoying signals, and place your phone or clock out of range. You have to get up to turn off the alarm. Yes, there is a temptation to be back after that to bed, but if you have multiple alarms, on the third you most likely will decide to change their location.
Focus on what is around you
Paper and pen may seem old-fashioned, but they can be useful. Think about how to record on paper what you are thankful for each day. Or better yet, do it before bed and re-read your gratitude in the morning. Reminding yourself of the positive moments of life, we make ourselves more happy.
Another option is to focus on your Pets, which are known to improve the psychological state. They can be a great motivation to Wake up in the morning, whether it be feeding, walking or just a cute hug. Just a few minutes in the company of your furry friend can significantly affect your mood.
Create your very own ritual
Try to use other forms of motivation for getting out of bed, like a phone. Get to prefecturelevel email or watch cute animal videos in the morning. To make sure that you do not spend all morning in bed with phone in hand, set a timer, for example, for 15 minutes. Another option, again, put your phone out of reach.
Not in a hurry
Give yourself time to form a new morning habit. If you will begin to perceive the morning more easily and positively gradually your life will begin to change.
A little sweetness
- Make a Cup of coffee or tea and go for a walk with her at least 10 minutes.
- Enjoy easy yoga.
- Make morning meditation to the day passed more calmly and consciously.
- Enjoy Breakfast while listening to music that makes you feel more positive, cheerful spokoino.
Light therapy depression
Everyone is different, but light is what really helps many to cope with depression. This type of therapy is often recommended for people with severe seasonal depressive disorder, or sleep disorders.
The data show that its effect can be compared with antidepressants. Try to sit by the window for light to get your dose of therapy. Or use an artificial light source. At first, the eyes can resist, but try to open them. Take breaks on a phone or a Cup of hot tea, and then again back to the source for 20 minutes. After a while you will notice that your energy level increases.
According to the Mayo clinic, the typical recommendation for the treatment of seasonal depression is the use of lightbox with a capacity of 10 000-Lux at a distance of 40-60 cm from the face. Use it daily for about 20-30 minutes, preferably early in the morning after waking up. Buy a lightbox on the Internet.
Don’t be afraid to ask for help
If your depression is accompanied by serious symptoms, you can’t get out of bed, despite all efforts, or the problem has become chronic, don’t be afraid to ask for help.
You live alone or with someone? Do you have a friend or colleague with whom you have the same schedules? Don’t hesitate to ask people to become a part of your plan for recovery. If you have a roommate, ask him to come in and Wake you, or sit next to in the morning. Please, actually, can be any of: to prepare komeili to make sure you got out of bed before he goes to work.
At work also you can contact the person with whom you maintain a friendly relationship. Ask a colleague with whom you have the same work schedules to call you in the morning. Five minutes a simple talk after you Wake up will help lift your mood for the day.
Most people are compassionate and open to help. You do not need to share the entire history of your mental health to ask for a small favor. Just recognizing that you are experiencing difficult times, is sufficient. Take the first step and ask for help is difficult, so remember the following: you will not become a burden for the concerned people, because those who loves and cares about you, most likely, will be happy to help.
Adjust current treatment plan
Another form of help may come from specialist mental health. It can help in the choice of drugs or alternative therapies. If you can’t get out of bed and carry out routine work, then probably it is time to adjust or change the treatment plan.
Even if you know that your medications cause sleepy (or not associated with sleep) side effects, do not take it for granted. It is absolutely normal to tell your doctor about Topobase effects cause you severe discomfort. He can adjust the dosage or time of medication. For example, if the medication makes you more active, your doctor may recommend to take it in the morning. So, morning will be more energetic, and the night calm. But the drugs with a sedative effect, on the contrary, it is better to take before bed. Often it happens that people take the medicine in the morning and feel sluggish, not realizing that it has a calming effect.
To be weak is this normal
There will be days when you want to roll about longer in bed. It’s OK if doesn’t happen too often. Let it be your mental health.
Your mental health is just as important as physical. If you feel extremely depressed, take a day off, because you would have done the same if wasposted or flu. And don’t beat yourself up for it: you’re not bad, you just need to rest. In addition, there are people-owls, which are harder to Wake up and be active in the morning. That’s okay too.
Most of the problems with depression is associated with a negative cycle of thinking. The feeling that you can’t get up in the morning makes it worse. You blame yourself for laziness, irresponsibility and futility.But this is not the way. Be dobreak others, and themselves.If you reserveratrol destructive thoughts, your life will change.