A User Experience Guide on How to Overcome Diurnal Depression
Do you suffer from depression? Is your depression especially bad in the mornings? Is it hard for you to even think about facing your day? These are some of the signs of diurnal depression.
The ideas that follow have helped with my depression. These tools could help in your struggle to overcome diurnal depression.
1. Hate mornings? Create a wake up routine you love.
Here are some suggestions:
- Give yourself enough time to wake up slowly
- Do some breath exercises using the 4-7-8 breathing method
- Stretch your whole body
- Drink plenty of water (try adding some fresh squeezed lemon juice)
- Meditate for five minutes
- Create a journal for your morning thoughts
- Write down goals for the day
- Read one chapter
- Eat a healthy breakfast, high in fiber and protein but low in sugar
- Take a brief, brisk walk (Exercise is one of the best remedies for depression.)
Your routine doesn’t have to include all (or any) of these ideas. Your goal is to develop a situation that makes it fun to wake up. Make a list of things you know will boost your mood quickly. Brainstorm some ten-minute hobbies or tasks that you would be excited (or at least motivated) to do right when you wake up.
Start by creating a morning routine around one of them. Gradually add more steps as your mornings become easier. It’s best to start with something small. Choose an idea that requires little effort while still encouraging you to get moving. If you try to do too much all at once, you’ll just be more overwhelmed than when you began. Keep it simple. Keep it fun.
2. Sleep problems? Try waking up at the same time every day.
“A journey of a thousand miles begins with a single step.” -Lao-tzu
Yes, my friend, that means if you have to wake up at 4 a.m. one day, wake up at 4 a.m. every day. Worse, you should be going to sleep at the same time every day. Of course, things happen. No one expects you to do this every day for the rest of your life. We’re not robots on timers. Creating a new routine is difficult. But consistent sleep is good for your body and your mind.
A small change like this is anything but simple. It won’t happen overnight. But eventually, you’ll develop a new fabulous sleep schedule. Don’t give up when your motivation slips. Keep working on your adventures in the dream world until your sleep cycle normalizes. Your body and mind will thank you for your efforts.
3. Not enough sunlight? Invest in a Light Therapy Lamp.
Light therapy lamps are a wonder of modern science. So what are they? They’re lamps that mimic sunlight. Why is this important? Scientists are now discovering that sunlight has a direct link to depression.
Many people don’t get enough sunlight, especially during pandemic lockdowns. In the dark days of winter, sunlight is even harder to find. This is why light therapy lamps are an absolute lifesaver. I purchased one in the Winter of 2019. The positive effects were immediately noticeable after the first use. Winter is coming, but you’ve got a secret weapon.
Below are some inexpensive, but effective light therapy lamps available on Amazon. They cost $20-$50.00 (US). You don’t have to invest hundreds of dollars on something fancy. Any lamp that mimics sunlight should work fine.
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While many people use these strictly to prevent seasonal affective disorder, they’re ideal for anyone who doesn’t get enough sunlight. It’s shocking how a little sunshine can change your mood. Try going outside a few extra minutes each week. Start with ten-minute sessions three times a week. Slowly move up to an hour. We need the sun. Even those of us who want to be vampires.
4. Worrying too much? Write about it.
This is, after all, a writing website. So writing has to be on this list. I often post about how writing saved my life. While there are no guarantees writing will have the same effects for you, it does help.
If nothing else, writing provides an outlet to explore the unreasonable thoughts attacking your mind. Creating art, like writing, is a form of mindfulness. Mindfulness keeps your thoughts from wandering by enticing your mind to focus entirely on the task at hand.
The next time anxiety creeps around the corner, try writing that monster onto the page of a notebook. Or capturing it with the canvas of a sketchbook. You have the power to tame those charging wild thoughts. Transform them into ink. Watch them flow like a calm river onto crisp paper. Once tamed, those thoughts become powerless. All they ever wanted was to be let out.
5. Just can’t cope? Talk to someone.
If you need someone to talk to right now, reach out here.
Talking to someone else about the complicated inner workings of your mind is scary. It’s difficult and messy. Not everyone has someone to talk to. But, please try to find someone. Having a trusted companion to help you bear your burdens is very important. No one should walk this road alone.
In her book, How to Stop Feeling Like Shit, Andrea Owen discusses the crucial need to have what she calls a “compassionate witness” in your life. She describes this person as someone who will sit and listen to you ramble. Let you get it all out in the open. Someone who understands and appreciates you exactly as you are. No filters.
I highly recommend her book as an inciteful toolkit for self-discovery. Andrea’s stories feel real as she talks candidly about the lessons life has taught her. She offers blunt personal insight that makes you look yourself in the eyes. With her witty, sarcastic tales she covers why you need someone to talk to, among other emotional wellbeing exercises we all should practice more.
“How to Stop Feeling Like Sh*t” discusses repetitive behaviors and patterns that prevent a person from being happy. More importantly, Andreas delivers practical solutions you can use in your everyday life. This book ranks high on my list of inspirational stories for its clarity, simplicity, and authentic vibe.
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Having depression makes life challenging. But it doesn’t have to be a battle you can’t win. Try some of these ideas. Let me know if they make your life a little easier. Remember, you matter. You are loved. Your story has not cast depression as the main character. You are the hero of this tale. Create a life worthy of you.
Note: This page may contain affiliate links for which, if an item is purchased, I will receive a small commission at absolutely no extra cost to you. I only ever post links for products that I have used, found helpful, and loved. Thank you for supporting my writing journey so I can continue to help you on yours!
Important Health Note: Anything mentioned in this article is strictly the opinion of the author. The opinions, ideas, thoughts, suggestions, et al are not affiliated or associated with, nor are they endorsed by, anything or anyone else, including but not limited to Andrea Owen and her book How to Stop Feeling Like Shit, the National Suicide Prevention Lifeline, WebMD, or any other external source mentioned or not mentioned in this article. This article and its contents are not intended to treat or diagnose any medical or mental health condition. Please contact your healthcare provider before beginning any new diet or exercise regimen. Please discuss any mental health concerns, including but not limited to, depression and/or anxiety symptoms and/or treatments with a licensed healthcare professional.
