11 ways to overcome and treat morning depression

Depression has a different face at different times of the day. We all have struggled with depression and while most people experience the greatest intensity of depression at night, the interesting thing to note is that depression can happen at the beginning of the day. If you have a low mood when you wake up and feel sensitive and irritable, you may have morning depression.

BingMag.com 11 ways to overcome and treat morning depression

Depression has a different face at different times of the day. We all have struggled with depression and while most people experience the greatest intensity of depression at night, the interesting thing to note is that depression can happen at the beginning of the day. If you have a low mood when you wake up and feel sensitive and irritable, you may have morning depression.

In morning depression, the symptoms of depression are more intense in the morning than the rest of the day. You may find that you sleep more than usual or find it difficult to get out of bed in the morning.

Furthermore, because you have low energy, you may delay any simple task, even making a coffee. You procrastinate. In such a situation, even if no one provokes you, you still feel a lot of sensitivity and irritability.

What is morning depression?

Even though this phrase is in the official diagnostic manual of mental disorders as a The disease is not diagnosed, but it can be part of what is called "diurnal mood swings".

Symptoms of morning depression include:

  • Restless, anxious. and being depressed
  • not having energy at the beginning of the day
  • extremely difficult to get out of bed
  • not being interested in things you once enjoyed
  • >
  • 7 main types of depression that you need to know

Correct diagnosis of morning depression

BingMag.com 11 ways to overcome and treat morning depression

When you have these feelings it is best to get a proper diagnosis because there may be underlying issues that need to be addressed.

1. Ruling Out Other Causes

First, you need to differentiate between what you're feeling and serious, underlying depression. Fatigue, irritability, or hopelessness are symptoms of other types of depression that have other treatments. Therefore, before treating morning depression, you must rule out their existence. Talk to your doctor, health counselor, or therapist to find out if your problem is insomnia or something more than a temporary mood swing.

In addition to this, another very important tip is to ignore physical symptoms during your doctor's appointment. Is. You may do different things to solve a different problem, but in this part there is a hidden reason or a reason that has been ignored.

Finally, the symptoms do not go away. That's why it's essential and vital to find the right reasons because then you can do the right treatment.

2. Do you control and manage your health?

If you are wondering why you are depressed first thing in the morning? The answer to this question may simply be that you are not managing and controlling your health properly. Make sure to control and manage your health by eating right, being active and getting enough sleep at the right time. In addition, you must manage long-term illnesses such as heart disease, depression, and diabetes. Physical health plays a key role in mental health.

3. Check your medications

Make sure your morning depression isn't caused by the medications you're taking or any drug interactions. Because this type of depression can be a side effect of drugs.

  • Why do we sometimes get depressed for no reason?

Reasons of morning depression

BingMag.com 11 ways to overcome and treat morning depression

Morning depression is caused by various factors. But why does depression intensify in the morning? The reason for this is that it simply disrupts your body system, especially your sleep. Sleep is a very important activity because it helps the body rest and regenerate. When sleep is disrupted, mornings are horrible. In the following, we take a look at the causes of morning depression.

1. Disturbance in the circadian rhythm

The body's natural clock is called the circadian rhythm and it regulates everything in the body from heart rate to body temperature and affects energy, thinking, alertness and mood. These circadian rhythms also help to have a stable and stable mood.

When these things are disturbed, sleep is also disturbed. People who do not have quality sleep are more prone to depression.

2. Physical problems

A very important point is to rule out the existence of physical diseases such as obstructive sleep apnea during inhalation and exhalation during night sleep.

3. Stress hormones

In response to stress, the body releases a chemical called cortisol, which induces a fight or flight response. Stress hormones increase heart rate, respiration, blood pressure and blood sugar. Too much cortisol can be linked to anxiety and depression. Cortisol levels naturally rise in the morning and make some people feel depressed.

Of course, when your sleep schedule is irregular, these hormones also They are secreted irregularly or create an imbalance that leads to morning depression. Try to manage your stress and see the result of its improvement very soon.

4. Inflammation

Some studies have concluded that an inflammatory chemical called interleukin is present in very high levels in the brains of people with depression and other mental health disorders.

The rise and fall of interleukin levels are normal at different times, but it is very common and peaks in the early morning. A study has come to the conclusion that in some people, the amount of interleukin increases during the night and when the amount of cortisol in their body reaches its highest level, interleukin also reaches its highest amount.

  • 10 An unusual symptom of depression that you didn't know until today

How to treat morning depression?

BingMag.com 11 ways to overcome and treat morning depression

Morning depression is a feeling that most people face. People experience this issue whether they are aware of it or not. The key is to find out what is causing these feelings and find the right solution.

Here are some strategies that you can use to help improve morning depression:

1. Talk to a therapist

This strategy is especially effective when combined with medication. Talking to a counselor and therapist can help identify abnormal patterns in life that can cause sleep disturbances.

There are various types of therapy including cognitive behavioral, dynamic, relational, and interpersonal among many other methods. They have.

2. Try medication

See a neurologist or your regular doctor to discuss possible options. Even though there are various natural treatments, you can continue drug therapy as long as you know what drugs you are using.

3. Change your routine

Keep your schedule consistent by eating meals at the same time each day. Try not to nap during the day, reduce caffeine consumption and do not use electronic devices two hours before sleep.

In addition, it is better to go to bed at a certain time and wake up at a certain time every day. . Having a routine greatly affects the circadian rhythm of the body.

4. Exercise

Be sure to exercise regularly. Exercise can increase and improve the quality of sleep by reducing the time needed to fall asleep and reducing the amount of time spent waking up during the night.

Exercise also reduces the need to use drugs and sleeping pills. In addition, it can improve sleep indirectly by reducing the risk of being overweight, which leads to obstructive sleep apnea in a person.

  • What effect does exercise have on reducing stress, anxiety and Does he have depression?

5. Consider a task for the time you wake up

Plan and consider a task for tomorrow's wake up time the night before. For example, consider and plan the following:

  • Shower
  • Make the bed
  • Drink a cup of tea
  • Brushing your teeth
  • Exercising
  • Running

The most important thing is that the task you are considering is an isolated and simple task. . Mastering one task often helps to find the motivation to complete other tasks. When you do something as simple as making the bed, you've actually done something right after waking up.

6. Relax Before Bedtime

BingMag.com 11 ways to overcome and treat morning depression

Do relaxing things before bed. For example, you can do things like:

  • Hot shower
  • Drinking decaffeinated tea
  • Reading a book
  • Journaling
  • li>
  • Listen to relaxing music

For best results, try to do these without using electronic devices or browsing the Internet.

7. Create comfortable sleeping conditions

Sleep pattern is important, but sleeping conditions are just as important. A firm bed or pillows that are too soft can lead to sleep problems.

Examine your mattress, pillows, and bed and see if changing or changing them can make you feel more comfortable. to be or not Make a comfortable sleeping place for yourself as much as you can.

8. Write down your worries and concerns before going to sleep

Write all your worries and worrying thoughts on paper before going to sleep and then throw the paper away and keep it out of your sight. This is not like journaling. Simply, you are working on your thoughts and putting them on paper.

By doing this, you are taking your thoughts away from you. So you don't think about them anymore. Throw that paper away tonight or tomorrow.

9. Adjust your program and schedule

Try to schedule appointments, events, and tasks that require concentration for the rest of the day, not in the morning. Mornings may not be your best and you need time to correct your rhythm. Having tasks that require so much concentration in other parts of the day provide you with enough time to recover your energy.

10. Change your eating and nutrition habits

There is a lot of data that suggests that changing your diet can have a dramatic effect on your sleep cycle and morning depression. Vegetables with dark green leaves have a significant effect on this issue due to the presence of water-soluble B vitamins. Other foods rich in oxidants are:

  • Fruits
  • Vegetables
  • Nuts
  • Grains

Nutrition can also affect sleep in another way. For example, if you eat too much or too little, your sleep will be disturbed. Food restriction can lead to depression and irritability, and shame comes from overeating. Keeping these things in mind, try to have a balanced diet that can satisfy you.

11. Try light therapy

Phototherapy simulates outside light through a light therapy box placed close to the person. This method is also known as one of the treatment methods for seasonal depression, but some people with morning depression have also found it effective.

Some studies have linked exposure to light with the part of the brain that regulates mood.

In conclusion

It doesn't matter if you have morning sickness or other hidden problems, there is always a treatment you can use to help yourself. This treatment can include medication, supportive care, or lifestyle changes.

After all, you know your body better than anyone else and why it isn't working properly. You must have the strength to make it yourself. For this purpose, you need some guidance, effort and commitment.

This article is only for education and information purposes. Be sure to consult an expert before using the recommendations in this article. For more information, read BingMag Disclaimer.

Leave a Reply

Your email address will not be published. Required fields are marked *