Depression comes with so many struggles.
I’ve dealt with depression for so long that it feels like I’ve experienced every possible symptom it throws my way.
Hopelessness? Check. Fatigue? Yep. Insomnia? Absolutely. Weight gain—and weight loss? Been there, done both.
Living with depression is tough, no matter which symptoms you’re facing. Sometimes, even getting out of bed feels like such a massive challenge that you wonder how everyone else manages it so easily.
And if you’re anything like me, sleep issues are a constant battle. I’ve somehow pulled off the impossible—struggling with both insomnia and hypersomnia (sleeping way too much) at the same time.
Right now, I’m on medication, seeing a therapist, and using other techniques to help me cope, but sometimes the hardest part of the day is just starting it.
Over the years, I’ve picked up a few tricks to drag myself out of bed (and out of the depths of depression).
Create a morning routine worth waking up for
A lot of people—myself included—fall into the trap of forcing themselves out of bed just to get to work… and that’s it. There’s barely time for breakfast. We’re just scrambling to get out the door.
But if you design a morning routine that actually feels worthwhile, your whole outlook on mornings might shift.
1. Start slow: Just sit up
Keep it simple—start by sitting up. Prop your pillows behind you, maybe keep an extra one nearby to help you stay upright.
Sometimes, just sitting up is enough to nudge you toward actually getting up, getting dressed, and facing the day.
2. Think about breakfast (or coffee!)
Daydreaming about food or that first cup of coffee can be great motivation. If you focus hard enough on eggs, bacon, or French toast, your growling stomach might just convince you to get moving.
Of course, this doesn’t always work—especially if depression kills your appetite. But even a small bite, like a slice of toast, can help. Plus, if you take morning meds, having something in your stomach is usually a good idea.
3. Don’t ignore the basics—set an alarm
Go old-school. Set an alarm (or a bunch of obnoxious ones) and place your phone or clock just out of reach.
You’ll have to get up to turn it off. Sure, you could crawl back under the covers, but after the third alarm, you’ll probably just groan, “FINE, I’M AWAKE!”
4. Focus on your surroundings
Pen and paper might seem outdated, but their impact isn’t. Try writing down something you’re grateful for each day—or better yet, jot it down at night and reread it in the morning. Reminding yourself of the good things in life can set a better tone for the day.
Another option? Focus on your pets. They’ve been shown to have tons of mental health benefits. Whether it’s feeding them, taking them for a walk, or just snuggling, they can be a great reason to get up.
A few minutes of unconditional love from your pet can seriously lift your mood.
5. Find motivation in routine
Don’t rush through your morning like it’s a chore. Try using little motivators—like your phone.
Let yourself check emails or watch a funny animal video first thing. Just set a timer (around 15 minutes) so you don’t end up scrolling in bed all morning. Or, leave your phone across the room so you have to get up to use it.
Remember: Give yourself time to build a routine you actually like.
If you approach mornings with a little more kindness and positivity, it won’t just feel like a list of obligations.
Small, enjoyable morning rituals:
- Sip coffee or tea outside for even 10 minutes.
- Do some gentle yoga stretches.
- Start the day with a calming meditation.
- Eat breakfast while listening to uplifting or relaxing music.
- Learn to enjoy your morning self-care—it’s one more tool to help manage depression.
Shine a little light on it: Try light therapy
What really helped me go from a curled-up ball of depression to sitting upright in bed? Light therapy.
Bright light therapy (or white light therapy) is often recommended for seasonal depression (SAD) or sleep issues. Research is still growing, but studies suggest it may have antidepressant-like effects. My psychologist (and other experts I’ve talked to) also recommend it for non-seasonal depression.
You don’t have to leap out of bed right away—just sit in front of the light for a bit. When I can barely open my eyes, I roll over, flick on my little “sunshine box,” and suddenly, staying shut-eyed feels impossible.
I’ll check my phone or grab some tea, then sit with the light for 20 minutes while still cozy in bed. By the time it’s done, I’m usually ready to move. Even my boyfriend (who hates my 12-alarm wake-up strategy) joins me sometimes and says he feels more awake afterward.
The Mayo Clinic suggests using a 10,000-lux light box, placed 16–24 inches from your face, for 20–30 minutes each morning. You can find light boxes online.
Don’t hesitate to ask for help
If your depression is severe or staying in bed is becoming a regular struggle, reach out.
Do you live with someone? Have a friend or coworker on the same schedule? Ask them to be part of your routine—whether it’s waking you up, sitting with you, or just making sure you’re out of bed before they leave.
Most people are happy to help. You don’t have to explain everything—just saying it’s a tough time is enough.
Reminder: You’re not a burden. The people who care about you will want to support you.
Adjust your treatment plan if needed
If getting out of bed feels impossible, it might be time to tweak your treatment. Talk to your doctor about adjusting meds, dosages, or timing.
For example, if a medication is energizing, take it first thing in the morning. If it’s sedating, switch to nighttime.
Pro tip: Keep water by your bed.
I always have a glass nearby so I can take my meds without excuses. Plus, a sip of water helps wake you up.
Sometimes, just stay in bed
There will be days when getting up feels impossible—and that’s okay. Take a mental health day. Rest.
Some days, I’m just too drained by depression and life to function. As long as I know when to seek crisis help, I remind myself: My job won’t fall apart if I take a day.
My mental health matters as much as my physical health.
If I’m deeply depressed, I’ll take the day off like I would with the flu.
Don’t guilt-trip yourself. Be gentle. Some people aren’t morning people—and that’s fine. Maybe you just need more time to ease into the day.
Depression feeds on negative thoughts. If you’re lying there thinking, I’m lazy, I’m worthless, remember: That’s the depression talking. Treat yourself like you’d treat a friend.
Breaking that cycle of self-criticism might just make mornings a little easier.