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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryToo Depressed to Get Out of Bed? 13 Encouraging Tips to Motivate You
DepressionRead Time: 9 Minutes
Published On: January 6, 2022
Reviewed On: January 6, 2022
Updated On: May 13, 2024
OverviewIt’s normalto feel overwhelmed, stressed, and down occasionally.Everyonefeels blueand in a low mood to some extent at some point in their life. What’s not normal, however, is experiencing what feels like can’t get out of bed depression for a long period of time. This is amental healthconditionthat can affect your ability to take on the day. If you’re in that place right now and experiencing thistype of depressionor mood disorder, we’ve got some tips to help.Depressioncan make the most basic, everyday tasks feel virtually impossible. If yourmorning depressionis making everything from showering regularly to getting dressed in the mornings more difficult,you shouldknow thatyou don’t have to be depressed in bed today.Read on to learn more about how to get out of bed when depressed and miserable. These tips can be helpful in moving ahead and trying to manage yourdepression symptoms.
Overview
It’s normalto feel overwhelmed, stressed, and down occasionally.Everyonefeels blueand in a low mood to some extent at some point in their life. What’s not normal, however, is experiencing what feels like can’t get out of bed depression for a long period of time. This is amental healthconditionthat can affect your ability to take on the day. If you’re in that place right now and experiencing thistype of depressionor mood disorder, we’ve got some tips to help.
Depressioncan make the most basic, everyday tasks feel virtually impossible. If yourmorning depressionis making everything from showering regularly to getting dressed in the mornings more difficult,you shouldknow thatyou don’t have to be depressed in bed today.
Read on to learn more about how to get out of bed when depressed and miserable. These tips can be helpful in moving ahead and trying to manage yourdepression symptoms.
- Light TherapyResearchshows thatlight therapy for depressioncan actuallyhelp improve our mood. Light therapy has proven effective in treating sleep problems and depression symptoms, which is known toaffect circadian rhythmsand sleep cycles.
1. Light Therapy
Researchshows thatlight therapy for depressioncan actuallyhelp improve our mood. Light therapy has proven effective in treating sleep problems and depression symptoms, which is known toaffect circadian rhythmsand sleep cycles.
Expert Insight
Licensed Mental Health Counselor (LMHC), MSMinkyung Chung
You don’t even need a light box or any fancy, expensive equipment to see the positive effects light can have in helping you get out of bed every day. Even just opening the blinds to let natural light in might be just what you need to help you get up and out of bed today.You don’t even need a light box or any fancy, expensive equipment to see the positive effects light can have in helping you get out of bed every day. Even just opening the blinds to let natural light in might be just what you need to help you against morning depression and get up and out of bed today.
You don’t even need a light box or any fancy, expensive equipment to see the positive effects light can have in helping you get out of bed every day. Even just opening the blinds to let natural light in might be just what you need to help you get up and out of bed today.
You don’t even need a light box or any fancy, expensive equipment to see the positive effects light can have in helping you get out of bed every day. Even just opening the blinds to let natural light in might be just what you need to help you against morning depression and get up and out of bed today.
- Establish A Morning Routine You EnjoyFrom our sleep habits to work life, we naturally thrive on schedules. If you’re constantly having sleep problems and feeling like you must drag yourself out of bed every day, that mental mindset might be contributing to why it’s so hard to get up in the first place. These negative thoughts can hold you back immensely and, in some cases, make your depressive symptoms worse.Instead of focusing on those negative thoughts, which can ultimately lead to a stressed and rushed morning where you’re constantly feeling behind and in a low mood, try creating a routine that you can find joy in. Whether it’s meditating in the morning, doing a quick 10-minute stretch, making a fun breakfast, getting outside for a walk, or even getting a full 30-to-60 minute cardio workout in, giving yourself something you enjoy to look forward to might make it easier for you to begin your day.
2. Establish A Morning Routine You Enjoy
From our sleep habits to work life, we naturally thrive on schedules. If you’re constantly having sleep problems and feeling like you must drag yourself out of bed every day, that mental mindset might be contributing to why it’s so hard to get up in the first place. These negative thoughts can hold you back immensely and, in some cases, make your depressive symptoms worse.
Instead of focusing on those negative thoughts, which can ultimately lead to a stressed and rushed morning where you’re constantly feeling behind and in a low mood, try creating a routine that you can find joy in. Whether it’s meditating in the morning, doing a quick 10-minute stretch, making a fun breakfast, getting outside for a walk, or even getting a full 30-to-60 minute cardio workout in, giving yourself something you enjoy to look forward to might make it easier for you to begin your day.
- Find A Reason to Get Out of BedIf routines you enjoy can help motivate you, finding a fun or exciting reason to get out of bed in the morning might help even more. Maybe it’s a special breakfast or treating yourself to a fancy cup of coffee on the way into the office.Giving yourself a reason to get up is always a good motivator against clinical depression. Positive reinforcement can be a great influencer and help you break the hold that I can’t get out of bed depression has on you.
3. Find A Reason to Get Out of Bed
If routines you enjoy can help motivate you, finding a fun or exciting reason to get out of bed in the morning might help even more. Maybe it’s a special breakfast or treating yourself to a fancy cup of coffee on the way into the office.
Giving yourself a reason to get up is always a good motivator against clinical depression. Positive reinforcement can be a great influencer and help you break the hold that I can’t get out of bed depression has on you.
Be kind to yourself and have a plan with small, attainable, achievable tasks that are easy for you to take on, one at a time. Think in terms of 1-foot-in-front-of-the-other. This can be a great mindset if you’re trying to overcome your mood disorder and feeling depressed in bed. Start with something as small as getting a glass of water. Know that you’ll have a light breakfast just after that. Then move on to brushing your hair and teeth. Getting dressed might be after that.
Keep moving forward with these small, isolated tasks, one after the other, until your morning routine is complete and you’re ready to take on your day.
- Let Your Appetite Draw You Out of BedOur bodies have a way of telling us it’s time to move forward. If you’re hungry, or if you‘re apersonwhoreally enjoysthat 1st cup of coffee every morning, you might be tempted enough to actually get out of bed. The idea of a tasty breakfast might just spark your appetite. You might even discover that it’s a blueberry muffin and a glass of orange juice every morning that encourages you to get out of bed despite feeling depressed.The idea of a tasty breakfast might just spark your appetite. You might even discover that it’s a blueberry muffin and a glass of orange juice every morning that encourages you to get out of bed despite feeling depressed.
5. Let Your Appetite Draw You Out of Bed
Our bodies have a way of telling us it’s time to move forward. If you’re hungry, or if you‘re apersonwhoreally enjoysthat 1st cup of coffee every morning, you might be tempted enough to actually get out of bed. The idea of a tasty breakfast might just spark your appetite. You might even discover that it’s a blueberry muffin and a glass of orange juice every morning that encourages you to get out of bed despite feeling depressed.
The idea of a tasty breakfast might just spark your appetite. You might even discover that it’s a blueberry muffin and a glass of orange juice every morning that encourages you to get out of bed despite feeling depressed.
- Set More Than One AlarmIf the temptation to turn off your alarm and go back to sleep feels so strong that you can never get up the first time, consider setting more than one alarm, 5 to 10 minutes apart. You might need to set your first alarm earlier to allow for multiple alarms without you being late, but that can be easy to fix.
6. Set More Than One Alarm
If the temptation to turn off your alarm and go back to sleep feels so strong that you can never get up the first time, consider setting more than one alarm, 5 to 10 minutes apart. You might need to set your first alarm earlier to allow for multiple alarms without you being late, but that can be easy to fix.
- Make (and Stick To) A ScheduleWhen you don’t have a schedule in place, you might feel like you need to make constant decisions about every little thing. Creating and sticking to a schedulecan be a highly effectivestress management techniqueto implement intoyour mornings. Having set times to start and end tasks can be very helpful in reducing some of the morning dread you might be feeling.Additionally, depression isknownto have a significant impact on how well you can make decisions. Having that schedule set can help eliminate some of the decisions you need to make — from what to wear, to what to eat, and more.
7. Make (and Stick To) A Schedule
When you don’t have a schedule in place, you might feel like you need to make constant decisions about every little thing. Creating and sticking to a schedulecan be a highly effectivestress management techniqueto implement intoyour mornings. Having set times to start and end tasks can be very helpful in reducing some of the morning dread you might be feeling.
Additionally, depression isknownto have a significant impact on how well you can make decisions. Having that schedule set can help eliminate some of the decisions you need to make — from what to wear, to what to eat, and more.
- Plan for the Occasional Day in BedWe all have bad days from time to time. Some days can be worse than others. Plan ahead for the times you just can’t find it in yourself to jump out of bed and take on the world. It might be something as simple as throwing on some comfy clothes, having a special treat in the freezer for breakfast, or maybe even keeping face masks, lotions, or other at-home spa treatments readily available for those extra difficult times when you need amental health day.
8. Plan for the Occasional Day in Bed
We all have bad days from time to time. Some days can be worse than others. Plan ahead for the times you just can’t find it in yourself to jump out of bed and take on the world. It might be something as simple as throwing on some comfy clothes, having a special treat in the freezer for breakfast, or maybe even keeping face masks, lotions, or other at-home spa treatments readily available for those extra difficult times when you need amental health day.
- Call a FriendReaching out to connect with someone can significantly uplift your spirits. If you find yourself struggling to get out of bed due to depression, pick up the phone and call a friend. This doesn’t need to be a long conversation or a deep discussion about your feelings—sometimes, just a casual chat about everyday things can distract you from negative thoughts and lift your mood.It’s about feeling connected and remembered, which can make all the difference on a tough day. You could even make plans to meet up for coffee or a walk, adding a physical aspect to this connection, which can be even more beneficial.
9. Call a Friend
Reaching out to connect with someone can significantly uplift your spirits. If you find yourself struggling to get out of bed due to depression, pick up the phone and call a friend. This doesn’t need to be a long conversation or a deep discussion about your feelings—sometimes, just a casual chat about everyday things can distract you from negative thoughts and lift your mood.
It’s about feeling connected and remembered, which can make all the difference on a tough day. You could even make plans to meet up for coffee or a walk, adding a physical aspect to this connection, which can be even more beneficial.
10. Make Plans
Setting a plan for the day can act as a powerful motivator to get out of bed, especially when you’re struggling with depression. Planning goes beyond routine tasks; it involves setting intentions that excite and motivate you.
- Reach Out for HelpSometimes, despite your best efforts, you might just feel too depressed to get out of bed. You should know that it’s OK if this happens. Recognizing the fact that yourdepression is getting worse, or that you’re no longer able to manage it on your own, is a huge step. If you’re starting to feel like the number of days your depression is making it hard to get out of bed is increasing and each depression symptom adds up, it might be time for you to reach out for help.Not surewho to talk to about depression?You can talk to aloved one,a doctor oreven anonline therapistto ask for help. You might even find that just verbalizing how you’re feeling can be empowering. At the very least, you might be surprised to learn that you’re not the onlypersonwho feels like they can’t get out of bed because of depression. Sometimes knowing that you’re not alone in how you feel, and that others are experiencing something similar, can be helpful.
11. Reach Out for Help
Sometimes, despite your best efforts, you might just feel too depressed to get out of bed. You should know that it’s OK if this happens. Recognizing the fact that yourdepression is getting worse, or that you’re no longer able to manage it on your own, is a huge step. If you’re starting to feel like the number of days your depression is making it hard to get out of bed is increasing and each depression symptom adds up, it might be time for you to reach out for help.
Not surewho to talk to about depression?You can talk to aloved one,a doctor oreven anonline therapistto ask for help. You might even find that just verbalizing how you’re feeling can be empowering. At the very least, you might be surprised to learn that you’re not the onlypersonwho feels like they can’t get out of bed because of depression. Sometimes knowing that you’re not alone in how you feel, and that others are experiencing something similar, can be helpful.
- Talk to A Mental Health Professional About Your Depression TreatmentDon’t let yourmental health conditiongo on so long that it becomes debilitating. If you’ve tried all the tips we’ve given here today and you’ve talked to a friend or loved one about how you’re feeling, you should be proud. However, if you stillseem to be struggling to figure outhow to deal with depression, and being depressed in bed is becoming something that interferes with your daily life, you should consider talking to a mental health professional.A doctor or therapist can help you come up with a new depression treatment plan or adjust your current one to help youmanage depressionand anydepressivesymptomsyou’re dealing with. Make sure that you’re communicating with them so they know how severe yourclinicaldepressionhas become. They can help you better understand whattype of depressionyou’re dealing with or if other mental health conditions are affecting your energy levels.It might be something as simple as adjusting the dosage or type ofmedication for depressionyou’re on, or it could also be a matter of finding the right combination of medication andtherapy for depression.
12. Talk to A Mental Health Professional About Your Depression Treatment
Don’t let yourmental health conditiongo on so long that it becomes debilitating. If you’ve tried all the tips we’ve given here today and you’ve talked to a friend or loved one about how you’re feeling, you should be proud. However, if you stillseem to be struggling to figure outhow to deal with depression, and being depressed in bed is becoming something that interferes with your daily life, you should consider talking to a mental health professional.
A doctor or therapist can help you come up with a new depression treatment plan or adjust your current one to help youmanage depressionand anydepressivesymptomsyou’re dealing with. Make sure that you’re communicating with them so they know how severe yourclinicaldepressionhas become. They can help you better understand whattype of depressionyou’re dealing with or if other mental health conditions are affecting your energy levels.
It might be something as simple as adjusting the dosage or type ofmedication for depressionyou’re on, or it could also be a matter of finding the right combination of medication andtherapy for depression.
- Have a Mental Health Day & Stay In BedRemember that you don’t always have to be 100% on point. Maybe you‘re going through adepressive episodeandneed that mental health day today. Maybe staying in bed and watching amovie, reading,or catching up on emails and working from bed is exactly what your body and mind have been craving. Sometimes you just need to makeself carea priority, and that’s OK.We often convince ourselves that persevering is the most important thing, but sometimes it’s important to acknowledge the importance of taking care of our most basic needs, like rest and relaxation.
13. Have a Mental Health Day & Stay In Bed
Remember that you don’t always have to be 100% on point. Maybe you‘re going through adepressive episodeandneed that mental health day today. Maybe staying in bed and watching amovie, reading,or catching up on emails and working from bed is exactly what your body and mind have been craving. Sometimes you just need to makeself carea priority, and that’s OK.
We often convince ourselves that persevering is the most important thing, but sometimes it’s important to acknowledge the importance of taking care of our most basic needs, like rest and relaxation.
This essential part of self careandbehavioral healthis just as important as knowing how to get out of bed when depressed. In fact, it might be the best thing you can do, so tomorrow you can get out of bed just a little bit easier.
See ReferencesBright light therapy for depression: A review of its effects on chronobiology and the autonomic nervous system.Oldham M, Ciraulo D. Bright light therapy for depression: A review of its effects on chronobiology and the autonomic nervous system. Chronobiol Int. 2014;31(3):305-319. doi:10.3109/07420528.2013.833935.Circadian rhythm disturbances in depression.Germain A, Kupfer D. Circadian rhythm disturbances in depression. Human Psychopharmacology: Clinical and Experimental. 2008;23(7):571-585. doi:10.1002/hup.964.Decision-Making and Depressive Symptomatology.Leykin Y, Roberts C, DeRubeis R. Decision-Making and Depressive Symptomatology. Cognit Ther Res. 2010;35(4):333-341. doi:10.1007/s10608-010-9308-0.Association of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91 105 participants from the UK Biobank.Lyall L, Wyse C, Graham N et al. Association of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91 105 participants from the UK Biobank. The Lancet Psychiatry. 2018;5(6):507-514. doi:10.1016/s2215-0366(18)30139-1.
See References
Oldham M, Ciraulo D. Bright light therapy for depression: A review of its effects on chronobiology and the autonomic nervous system. Chronobiol Int. 2014;31(3):305-319. doi:10.3109/07420528.2013.833935.
Germain A, Kupfer D. Circadian rhythm disturbances in depression. Human Psychopharmacology: Clinical and Experimental. 2008;23(7):571-585. doi:10.1002/hup.964.
Leykin Y, Roberts C, DeRubeis R. Decision-Making and Depressive Symptomatology. Cognit Ther Res. 2010;35(4):333-341. doi:10.1007/s10608-010-9308-0.
Lyall L, Wyse C, Graham N et al. Association of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91 105 participants from the UK Biobank. The Lancet Psychiatry. 2018;5(6):507-514. doi:10.1016/s2215-0366(18)30139-1.
Minkyung ChungMinkyung Chung has over 10 years of experience and specializes in multicultural issues, specifically issues unique to the Asian American population. She enjoys working within the Asian American community to help reduce the stigma associated with seeking mental health services and normalize the process of it. Her passion for this topic has led her to focus her research efforts in examining how to help the Asian American community.
Minkyung Chung has over 10 years of experience and specializes in multicultural issues, specifically issues unique to the Asian American population. She enjoys working within the Asian American community to help reduce the stigma associated with seeking mental health services and normalize the process of it. Her passion for this topic has led her to focus her research efforts in examining how to help the Asian American community.
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