It seems difficult to live with depression and its various symptoms such as hopelessness, fatigue, insomnia, inability to sleep or hypersomnia.

Sometimes just getting out of bed becomes a major obstacle to our daily life.

In spite of the use of medicines, and the exercise of mental exercises that help to spend the day, the most difficult task remains how do you start your day today?

A person who experiences negative depressive disorders and feelings in the morning often experiences them every morning.

Symptoms of morning depression

To diagnose depression, a person must experience a combination of the following symptoms for two weeks or more:

  • A bad mood that lasts most of the day and increases in the morning, every day, with the inability to enjoy almost all activities.

  • Significant changes in weight or appetite, difficulty sleeping or sleeping for a long time, with a constant feeling of boredom, lack of desire and low energy.

  • Feeling worthless, with increasing feelings of guilt, difficulty concentrating, thinking and making decisions.

  • A person with morning depression finds it difficult to start the day, get out of bed, and complete morning tasks, and as the day progresses and resists these symptoms lessen and disappear.

  • Doctors haven't discovered a specific cause of morning depression, but hormonal factors may affect the timing of symptoms.

    Given that morning depression occurs around the same time every day, doctors have suggested that an imbalance in a person's circadian rhythm may be a factor.

    The circadian rhythm or body clock is a process that signals the sleep-wake cycle, and hormonal changes that occur throughout the day are linked to this process.

    When darkness falls, the body produces more of the hormone melatonin, which makes us feel sleepy. The hormone cortisol also plays a role in our response to stress, and the body’s biological clock plays a large role in regulating this response.

    The biological clock regulates everything from heart rate to body temperature, as well as influencing thinking, alertness and mood.

    These stable circadian rhythms help maintain a stable mood and good health.

    For example, the body produces cortisol at sunrise, to keep the body active and alert, and melatonin produces at sunset to make us feel sleepy.

    When these rhythms are disrupted, the body begins to produce hormones at the wrong time of day, causing negative effects on health and mood.

    Other factors may contribute to morning depression, such as:

    • Having a family history of depression.

    • Cancer and SLE.

    • Certain drugs or medications.

    • Tragic life events such as the death of loved ones, divorce, or major life traumas.

      Doctors have not discovered a specific cause of morning depression, but hormonal factors may affect the timing of symptoms (pixels).

    Means of overcoming morning depression

    • Good sleep and evening routine

    Poor sleep cycles cause an increase in morning depression, so doctors recommend developing a routine that suits your lifestyle and desires before bed, with an emphasis on relaxation and calm, such as taking a warm bath, reading a book, or listening to your favorite music.

    And you must create the appropriate conditions for comfortable sleep, including comfortable pillows, blankets and sleepwear, as well as adjusting the room temperature and lighting to suit sleep, while trying to empty the mind of thoughts and fears before bed as much as possible.

    •  A morning routine worth waking up for

    Many people just wake up to go to work and that becomes the main reason for getting up.

    We just try to push ourselves to get up and get dressed, and we barely have time to have breakfast.

    Therapists say sticking to a morning routine worth waking up makes getting up in the morning different meaning and making it easier despite depression.

    • Starting out slowly

    Doctors advise starting with the basics.

    Start by sitting down first with the pillows up.

    Sometimes, just sitting down gets you closer to getting ready for the day.

    Start by sitting first with the pillows raised to the top, sitting brings you closer to getting up and getting ready to start the day (social networking sites)

    • Think about food

    Thinking about breakfast or a cup of coffee can be a great motivation to get up.

    If we feel hungry, we may force ourselves to get up. This plan may not work continuously, especially for people who suffer from anorexia with depression, but something remains in the morning even if just a slice of bread helps to get up.

    In addition, if you are taking medications and antidepressants in the morning, it is okay to have even a little something in your stomach.

    •  Focus on what's around you

    Paper and pens may seem like an outdated idea, but they haven't lost their effect.

    Write down everything you are grateful for and the best of the day.

    Write this every night and reread it in the morning, remembering the positives makes the start of the day a little better.

    • Raising a pet

    Owning a pet can be a great motivator to wake up in the morning, whether to feed it or have a walk in the morning with it.

    Spending time with the pets that love us unconditionally has a great positive effect on the mood.

    •  Light therapy

    Doctors often recommend light therapy for people who suffer from severe depressive disorder, by exposure to an artificial light source, and this type of treatment aims to compensate for the lack of exposure to sunlight that is associated with seasonal depression.

    The treatment often begins in the fall and continues until early spring, and the sessions usually last from 10 to 15 minutes, and the stronger the light, the shorter the sessions.

    Light therapy should be under medical supervision, so it is an advanced option, when all the previous advice does not bear fruit.