Waking up should be a time of renewed energy and enthusiasm to face the day. However, for some people, it can be the start of a battle with morning depression.
This form of depression, also known as daytime depression or diurnal mood variation, is characterized by a worsening of mood and energy during the early hours of the day.
If you identify with any of these symptoms, it’s important to know that you’re not alone. Morning depression is a real and treatable condition that affects millions of people around the world.
Morning Depression Symptoms
- Feeling tired or lacking energy: Despite having slept enough, you feel exhausted and don’t want to get out of bed.
- Difficulty getting out of bed: You have a hard time getting out of bed and starting your day. You may feel heavy and unmotivated.
- Feelings of sadness or hopelessness: When you wake up, you are overcome with negative thoughts and feelings of sadness, discouragement, or even hopelessness.
- Loss of interest in activities you once enjoyed: You no longer find pleasure in activities you once enjoyed. You feel apathetic and unmotivated.
- Difficulty concentrating and making decisions: You have trouble concentrating on tasks and making decisions. You feel like your mind is clouded and you lack clarity.
What causes morning depression?
The exact causes of morning depression are still not fully understood. However, a combination of factors is thought to play a role, including:
- Hormonal imbalances: Levels of cortisol, the stress hormone , are often lower in people with morning depression.
- Sleep disturbances: Poor sleep quality, such as sleep apnea or insomnia, can worsen the symptoms of morning depression.
- Genetic predisposition: Having a family history of depression may increase your risk of morning depression.
- Psychological factors: Stress, anxiety and trauma can contribute to the development of morning depression.
How to deal with morning depression?
If you experience symptoms of morning depression, it’s important to seek professional help. A psychologist or psychiatrist can help diagnose the condition and develop a treatment plan that’s right for you.
Some strategies that may help you cope with morning depression include:
- Establish a regular sleep routine: Go to bed and wake up at the same time every day, even on weekends. This will help regulate your circadian clock and improve sleep quality.
- Practice healthy sleep habits: Create a relaxing sleeping environment, avoid caffeine and alcohol before bed, and engage in regular physical activity during the day.
- Expose yourself to sunlight: Sunlight helps regulate levels of melatonin, a hormone that plays an important role in sleep. Get out in the sun every day for at least 30 minutes.
- Get regular physical activity: Physical exercise is an excellent natural antidepressant. Try to do at least 30 minutes of moderate exercise most days of the week.
- Eat a healthy diet: Eating a healthy, balanced diet can improve your mood and energy levels.
- Practice relaxation techniques: Techniques such as meditation, yoga or deep breathing can help you reduce stress and anxiety.
- Seek social support: Surround yourself with positive and understanding people who will support you in your struggle with depression.
- Seek professional help: If symptoms are severe or interfere with your daily life, it is important to seek professional help from a psychologist or psychiatrist.
Remember that morning depression is a treatable condition. With the right treatment and support, you can overcome this condition and improve your quality of life.
