Depression comes in many shapes and forms. However, one of the more common results of it is when you’re struggling to get out of bed.
The thought of getting up and facing the world is hard enough, let alone having to spend most of the day working.
The truth is, working in the care industry can be very taxing on the mind, body and soul. It can often feel unrewarding and rather unforgiving.
Early starts, late nights and some unpleasant daily tasks are just a few examples of what employees have to face.
With this in mind, it’s vital to help yourself by taking some necessary steps and adjusting your thought process. Here are a few which might make getting out of bed a little bit easier.
Take care of yourself
It may seem obvious, but it’s easy to get caught up in a spiral of bad thoughts and abandon a healthy lifestyle. For instance, failing to get enough sleep can severely impact your mind and mood when you wake up.
A fresh and well-rested mind will make the points later in this blog a lot easier to try. As a rule, you should aim to get at least seven hours sleep a night and avoid using your phone up to 30 minutes before bed to allow your mind to unwind.
Another important element to consider is eating a balanced and nutritious diet to help you feel well, think clearly and increase your energy levels. Exercising can help with all of these elements as well, plus improve your mood.
Make a list
Depression often saps out the ability to do things you love. Instead, you can feel like you’re trapped in thoughts and anxious to get out of bed.
As a starting point, try making a list of all the things you like doing. Whether it’s going to watch a football game or completing a relaxing puzzle, there’s no right or wrong answer.
Making this definitive list can act as a reminder of all the things you can do this week. Naturally, you won’t be able to watch your favourite football team every day, but you can make yourself a nice cappuccino if that’s your particular calling.
Ultimately, it’s about treating yourself and taking an extra five minutes in the morning or in the evening to do these things you love.
Once you lose sight of this and get wrapped up in your thoughts and work, it’s easy to want to hide away from the day.
Write a letter to yourself
You have two options with this little top tip. You can either scribble down words and thoughts into a book – almost like a brain dump. Or you can write a positive letter to yourself for you to remind yourself how good you are.
The former is great if you have trouble sleeping in the first place as it will help you forget or let go of any bad thoughts you’ve had throughout the day.
Whereas the letter idea is something you can have near your bed, ready to read when you are having a tough morning getting up.
You should mention some of your accomplishments, the great people you have in your life and things to work towards. Giving yourself a reason to get out of bed might just be the trigger you need.
However, it’s very important that you don’t set yourself unrealistic goals as this could have a negative effect in the long-run.
Challenge your low mood
If it’s a dull day outside, don’t instantly accept that it’s going to be a bad day. Challenge your mind by asking yourself why you are feeling that way.
Again, keeping a diary or scribbling down your thoughts can help you pinpoint unwanted triggers which you can avoid next time.
If applicable, repeatedly tell yourself “you can”.
Another way of challenging bad thoughts in the morning is to try and find a highlight in your day ahead you can look forward to. This can be something on your list of things you like to do or as simple as looking forward to your favourite reality TV show in the evening.
Working towards a goal and telling your mind that you need to do something before you get your reward might just be the key.
Change your alarm
The final way to make getting out of bed for work a bit easier is to simply change your alarm.
Opting for a loud and annoying one can instantly put you in a bad mood and make you associate it with work. Instead, it might be worth thinking about getting an alarm clock that simulates a natural sunrise in your bedroom 30-45 minutes before you have to wake up.
This makes it a lot easier for your body to transition out of a deep sleep, instead of the sudden shock of a ringing alarm.
And if you do happen to wake up a bit earlier, doing a bit of meditation via an app or video can help you focus the mind and body before a long day at work.
Hopefully, these pointers can help you challenge your mind and combat depressive thoughts in the morning.
In the dark winter months, finding some positives to wake up to is extremely important.
And if you recognise this, it may well make your journey from bed to work more achievable.
If you’re really struggling to motivate yourself every morning, don’t be afraid to tell your manager as well.
Mental health is a serious issue and most employers will do whatever they can to support you.