Tips for getting up in the morning (depression)

[Notgettingbetter]

I have been suffering with depression for about six months. I'm taking antidepressants and seeing a counsellor. One thing I think could really help is to have more time to myself, not in "mum-mode". My child started school a few weeks ago and I'm not working so I have plenty of opportunity for this. The problem is I'm really struggling to wake up and get up. I've hardly managed any school runs so far (partner has been doing it). Part of the problem could be meds. I spoke to someone on the mental health team earlier and she suggested trying to take my mirtazapine a couple of hours earlier in the evening (I've been taking it about 10pm) so I will do that. My partner brings me tea and breakfast and tries to wake me every few minutes but I just fall back asleep moments later. I set alarms but I guess I just turn them off. I'm sleeping much more deeply than I used to - I don't hear my daughter if she cries in the night. I don't wake during the night at all - in the past I used to quite a lot. Does anyone have any tips or ideas to help?

Anyone?

A nice coffee (from a machine) will lure you out of bed - as will needing the loo.

Depression is exhausting, so I'd try to get up promptly every other day, and sleep in as long as you want to the rest of the time. You do need sleep to heal, incidentally. Just not as much as you're getting.

Whatever you do, get outside and into the light before it gets dark again. Daylight and air will improve your health no end - even 10 minutes. Getting out of the house is a major battle, but it's worth the agony of staggering round the block to lift the mood.

Taking the mirtazapine earlier in the evening will help a little; it's quite tricky getting the timings right with it as it does make you very groggy in the mornings, it used to take me hours to come round when I took it.

Hi
I have suffered on and off since 15. Currently on a gentle slide again ? SAD. I have decided that I need to create a routine and stick to it otherwise the days are just melting into one wasted nothingness.
I agree with poster above re getting outside, I feel so much better when I do. Also, I don't have the extra hassle of meds hangover as mine don't cause drowsiness. What is important is to recognize how well you are doing, facing it and getting treatment is huge!

Thank you all for your replies ❤️

I do think I could do with more of a routine. I realised I have some really negative feelings about routine - I associate it with feeling trapped and having no control, but my counsellor has pointed out that it could help me feel safe and secure (with regard to trauma).

I also know I need to get walking more - it's really helped me in the past. The weather and the dark evenings are really not helping me at the moment so if I could get out earlier I'm sure that would be good too.

I remembered I have a therapy light in the loft - I'll get it down and see if it helps me in the mornings.

You could also try a light wake up clock, I have one and wake with the light before the alarm goes off and feel more awake when I use it.

I remember hearing when I was learning about depression 'you can think your way out of anxiety but you must act your way out of depression'. Things I suggest with clients are things like

1. getting up at the same time every day. Nap later if you must but get UP in the morning
2. go a walk before it's dark
3. one thing every day must be purely pleasurable. It doesn't count if you enjoy cooking. Pleasure only, not task based.
4. think about why you're depressed. Chances are, you're not mentally ill, just having a normal and natural reaction to something that is distressing you. (NOT medical advice)
5. push yourself firmly but kindly. Self compassion has a lot to do with it. If you're struggling to get up, talk to yourself how you would wish to be spoken to by a best friend or gentle parent. 'time to get up now my love, you can have a cuppa now and a little nap later'. Game changer for me that one !!

My method is soon as I wake get up, otherwise I can easily go back to zzzzz and run late