How to start the day when I have depression: 5 keys

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Few things are more difficult for a person with depression than getting up in the morning. Now, there are a series of guidelines that we can put into practice to achieve this and start to feel a little better.

How do I start the day when I have depression? Many people who suffer from this psychological condition ask themselves this same question every day. Because it’s not easy. It’s not easy to find the strength to get out of bed, put one foot in front of the other, and open the windows to the new day. No, when inside there is still an excess of darkness and marked discouragement.

Horizontal depression hurts much more. By remaining lying down, the discomfort becomes chronic and what is worse, the feeling of guilt appears. Guilt for not being able to do anything, for not being able to move our body and take responsibility for ourselves and carry out the most basic tasks. All of this subjects the person to a new labyrinth of mental suffering in which to make recovery longer.

Making bed a sanctuary during depressive disorders is usually a constant in the most serious cases. Therefore, in many of these situations, the simple fact of getting out of it is already a small, great triumph. Let’s learn how to achieve that much-needed progress.

How to start the day when I have depression

Getting out of bed when we have depression will not definitively free us from this mood disorder, but it is a start. Studies such as those carried out at the University of Sheffield (United Kingdom) tell us that, even today, we are still unable to define exactly what approaches, strategies and resources can help us successfully overcome this public health problem.

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Depression is a complex reality that each person lives and experiences in a different way.. When coping, a multidimensional coping mechanism is needed. We know that an essential factor is social support, understanding of the environment and the closeness of significant figures.

On this path to improvement, small daily steps are essential. It is the smallest tiles that build the paths through which we will find the way out of our biggest problems. Therefore, knowing how to start the day when I have depression can help me build that path towards healing.

We analyze it.

1. Divide each action into tiny parts

One of the biggest problems that depression causes is the way it distorts the vision we have of things. Any action we have to take becomes a mountain. Just the thought of getting dressed can make us feel exhausted.

Therefore, one of the best strategies to know how to start the day when we have depression is Mentalize ourselves that the ideal is to divide each task into small parts.

When the alarm goes off or it’s time to get up, remember that there is no rush. Tell yourself that you are going to go little by little. The moment you open your eyes, remind yourself of the following: “I don’t have to worry about anything, I’m just going to get up and go to the shower, enjoy the hot water, feel the water, the smell of the soap.”

2. Start slowly, sit for a few minutes

We have already become aware that rush and pressure are neither useful nor necessary. The mind demands calm and balance in these psychological conditions. Therefore, something that will undoubtedly help us is sit for a few minutes as soon as we wake up. Let’s give the body and brain time to stretch and adjust to the vertical position.

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Once we are sitting on the edge of the bed, let’s practice deep breathing. Taking a breath and exhaling several times will help us rebalance and find strength.

3. A purpose and an illusion

When a person is trapped in the complex universe of a depressive disorder, they are victims of a mental flow defined by negativity, hopelessness and even fear. The world falls on us as soon as we open our eyes because the brain only anticipates adversity.because it has lost its vital meaning, its desire, its meaning.

Let’s exercise a quick check on her and try to get ahead. Before you start that mental verbiage loaded with negativity, let’s focus on two aspects:

Let’s focus on a vital purpose: “I want to feel good, I want to enjoy my family, I would like to take a good trip, I aspire to pass an exam, I aspire to be someone free with good control of my life.” An illusion in my day. Once we have set our sights on a general goal, We will place in our day a specific plan or objective that motivates us. “Today I will go to the beach. Today I will buy that book that I would like to read. In the afternoon I will meet that friend I want to see.”

4. Breakfast: think about the pleasure of food

It is very possible that we are following a pharmacological treatment. It is important to have an adequate, varied and healthy breakfast so that the medication feels good to us. However, many people suffer from lack of appetite. Sometimes, even the lack of desire when preparing it can cause you to avoid that important meal of the day. It’s not appropriate.

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As soon as we get up, it is also appropriate to visualize food, think about the smell and taste of coffee. Imagine the taste of fresh fruit, of that crusty bread with some type of jam that we like… If we don’t have that product we want at home, this can encourage us to go out shopping.

5. Focus on what surrounds you, feel the present moment

Wonderful things surround you. They are there, but emotions and thoughts do not allow you to perceive the beauty that is inscribed in many of the aspects that surround you.

you have sunlight: Open the windows and let the brightness of the day reverberate around you. Light therapy is also very suitable for improving mood.You have people who love you. Look at whoever is next to you, your family, partner, children, friends, pets… They care about you, they care about you. Feel his presence and the warmth of his affection.

To conclude, the most appropriate thing in all cases is for each person to try to find those strategies and resources that help them the most. Starting the day and getting out of bed to move with life and be part of the world is a big step. Let’s start it.