Do You Have Morning Depression?

By Merely Me Monday, September 28, 2009

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Over the months that I have been writing for My Depression Connection I have noticed a definite trend of members who talk about feeling more depressed and/or anxious in the morning hours than any other time of day. So I decided to do a little research to find if this were a common phenomenon for people who suffer from depression and what one can do about it.

In fact I did find many references in the literature for morning depression by its formal name of diurnal mood variation. Diurnal mood variation is described as a symptom of generally more severe depression where one's mood is worse at certain times of day. For many people this time of day is the morning hours where one feels the worst and then they may feel better as the day goes on. It is unclear what causes diurnal mood variation but some think it has to do with a disruption to biological circadian rhythms or our body's natural body clock. For some people it may be biologically easier to feel better later in the day.

It is postulated that people who suffer from seasonal affective disorder or SAD also have a disruption of their biological circadian rhythms. A cluster of nerves in the brain located on the on the hypothalamus are responsible for our biological clock. What affects our biological clock? Light is definitely one factor and this is why some folk feel off kilter or even depressed as the winter approaches giving us less daylight. If your biological clock is offset this can affect the secretion of melatonin which induces sleep. People with a disturbance to their body clock may suffer from depression, bipolar disorder, seasonal affective disorder or have sleep problems. You may read more about how disruptions to our body clock affect our mental health by reading this article by Patrick C. Marino entitled, "Biological Rhythms as a Basis for Mood Disorders."

Getting back to the topic of morning depression, I have my own personal thoughts about why some people feel worse in the mornings based upon both the description of our circadian rhythms and also from my own experience. Here are some of my guesses as to why some people suffer from morning depression.

Once the seasons change, especially from summer to winter there is a period of time when it is likely you will wake up in darkness and if you work, you will also return home in darkness. For all the people working in sunless cubes, you may totally miss any light at all. Many studies have shown that a lack of light can make you feel depressed and also mess with your biological clock.
In the mornings your blood sugar may be low. You have not eaten in many hours. And if you are a person who skips breakfast then you are increasing the odds for feeling crummy due to a lack of energy.
Many people who suffer from depression also suffer from sleep problems. If you have not gotten a good night's sleep then you are going to wake up feeling tired and miserable.
Sleep can be a refuge for those of us who suffer from depression. Waking up disrupts that peaceful feeling as the pressures and anxieties of the day come flooding into our consciousness. It is so to speak, a "rude awakening." Some days when I wake up, my worries feel like I am being pelted by rocks. They seem all the more magnified because of the sharp contrast between sleep and wakefulness.
When you are depressed, the beginning of the day can seem overwhelming. There is so much time ahead for things to potentially go wrong. There are days when I wake up and think, "Please help me to survive this day." Those are the days you have to literally push yourself to get out of that bed.

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Comments (51) | Add comment

jpw2008

9/28/09 6:08pm

I could be happy and sad in the same time.

Maybe even the same time.

Jon

rose martin

10/ 1/09 3:43pm

Hello Jon, I understand what you're talking about, its a not knowing how youre feeling coz your feeling are all over thep place, its joy and then the joy becomes sadness, your up at 9oclock and by 11 your suicidal , alot of people suffer this and I am one of them. I understand. We to try and live through these times [Thats not a cliche Jon] what I mean is, that its a thing we cant change, so knowing its a symptom and not giving it great momentum sort of helps. We know, being fast cyclers, that it will soon change. Have you any more nice Nature pictures Jon, I loved the last few you used on your sites? thanks Jon, Im glad I'm not the only one who can have the 4Seasons [Moodwise] in one day, Take care Jon

jpw2008

10/ 1/09 4:50pm

Please remember why the caged bird sings

Not all the time The birds in the wilderness are free

Even the caged birds are free if they think they are

Jon

rose

9/28/09 6:44pm

Dear Merely Me, Rose here, Ive made several unsuccessful attempts tonight to accessthis site. As soon as Ive written my post to you, I have to sign my user name and my email address, then this notice comes down to say they both dont match so I will send this first before I spend all that time trying to get thru onto the Depression Site, I nev. had a prob with this before.

rose

9/28/09 6:52pm

Hi again Merely Me, that got thru so maybe its ok now. Anyway, Im getting off an Anti depressantand that doesnt help with the depression, During a very bad attack of Depresion I will sleep and walk all night, and when its early I get this dreadful panic in the pit of my stomach and queasy feelings. My stomach feels like an elevator. Its a sort of free-flowing-dread. Its painful. A woman psycyiatist Consultant told me to literally pull myself out of bed MOVE THE BODY AND THE MIND WILL FOLLOW and to get that Oat Breakfast [Porridge with Blueberries] into my system, its warm and soothing when youre depressed and anxious,and does you for many hours without swings in sugar levels. She also said to watch something light on TV with people talking and try and listen.. Idid find this took me out of myself while I had the brekkie and drank my Mug of tea. The anxiety is there but as the day wears on it tends to get better. each and everytime evening comes, Id like to stay up later, i keep thinking, It ll be ok tommorow coz I feel better now, however, it doesnt and thats dissapointing but part of the Depression. So I hope this has helped.

Rose

9/29/09 7:55am

Dear Merely Me, Sorry bothering you, Im having problems accessing this site and also in sending posts to help others, I was sending one to Sheila and it was quite long, when I filled in my display name and email I got a sign to say they didnt match and whooosh ! the whole post Id typed was gone intot he nether regions. I fully understand that there is aneed to be careful about who has access to the site. I respect that. It makes me feel more secure, but I hope you get this message. Alot of the posts am trying to send arent getting there.

RE WAKING I woke up v depressed today, stomach churning, I did some deep breathing and got up , turned on my oats [porridge] and had brekkie and watched the tv, it has abated somewhat althoug anxiety high, must go now as my homehelp on way to help me clean this place. Hope all ok with you and that your bellydancing is going well.

Merely Me

10/ 3/09 9:00am

Hiyah Rose!

I am wondering if you are still having this technical problem? It just seems like there is always something wrong technically...some new issue. I am really sorry this happened...I was unaware that it was going on. I hope things have resolved now...otherwise I will alert my producer. Any time there are issues like this...yes please let us know!

Thanks Rose

rose martin

10/ 3/09 10:59am

Dear Merely Me, Many thanks the issue has resolved and im finding it easier now to send posts to others. Another issue was sometimes Id press - Post comments and Id wait and there'd be nothing, so thinking I hadnt typed hard enough Id do it again and boom after a few seconds there would be 2 of the same post. Ive learnt to be patient now as it takes a few seconds. the posts are getting there now thanks and also I'm getting Notifications too. thanks again.

Ralph

12/24/09 2:08pm

I had trouble signing onto this website. Seems there are two versions of sign on. I signed up at Health Central / My Depression Connection and that sign up / sign on does not allow me access to the forums.

I hit reply here and that screen, which brings up a new window, has a sign-up that allowed me to sign onto the forums. Hope this helps.

Ironically I used the same email for both .....go figure?

lonelyone

9/28/09 6:51pm

Sometimes in the morning my depression is worse. So I get up and take my medications and an hour later I make myself go outdoors and go visit my sister and I feel better. Then sometimes my depression is worse in the afternoon evening. It flip flops on different day's. I never know from one day to another how I'm going to feel.

rose

9/28/09 6:58pm

While my Depession and anxiety has always been in the morning, ive noticed one interesting things for you fellow sufferers, If Im going to meet somebody , which isnt often, Im not too bad, its like as if it speeds things up and helps with the awful dread and shaking stomach and blackness but like you LonelyOne, sometimes the evenings can be dreadfully lonely too. If well enough I willl try and read, or reach out and phone a friend, not to dump my problems, but to see how she is doing. it helps.

Paul

9/28/09 7:58pm

Rose, you are one the nicest people on this site. You always give something to others while going through so much pain. You lift people up, I hope it is returned you in like measure.

rose

9/28/09 8:17pm

Paul -Thank you for that lovely comment. I was feeling useless and down and you bucked me up. thanks again.

Merely Me

10/ 3/09 9:03am

Hi Lonelyone

I think this is the same for me...it seems I do worse during transition times...mornings or evenings...when I am alone with my thoughts.

Thank you so much for sharing your experiences here...you are definitely not alone.

elli

11/24/10 1:47pm

you are so right! Everything you 've said is so true..

wantadoover

9/28/09 8:00pm

For me, morning just reinforces the fact that I am still depressed, still have to take meds, still have to drag myself through another day, pretending at work that all is fine----in other words, nothing changed from the day before. It is also the time of the day when i do my mental inventory on the outside chance that something may have changed. When I fully absorb the realization that nothing has changed, I know my chances for that day are shot. If it starts out crummy, that's the way it ends. After dealing with this demon for so long, it's very hard to be optimistic...

Ricovring

9/28/09 10:37pm

wantadoover,

I "hear you" on fighting the same demons day after day. For nearly forty years I've been stuck with the notion that I live in a bubble no one can penetrate, no one even knows who I am inside the bubble. Just today I had the sense that I am finally free of that cage; how wonderful. I hope your demons aren't as persistent. Your days may all seem the same, but remember the story of the rock splitter, hitting the rock over and over till a final blow. All the other hits helped, too, and the last one wouldn't have done the job without the many before.

Merely Me

10/ 3/09 9:12am

Hi Wantadover

I hear you...sometimes it seems one is living the same day over and over. It can be like a bad version of that movie...Groundhog Day. But instead of waking up and thinking nothing has changed...maybe think..."Today is the day I am going to change something." and...take some baby steps towards improving the day. There is always hope...for that possibility for change and to feel better. It is there but it is clouded over by the past. Let the past go...even the day before...and start fresh in the morning.

Easier said than done I know...but sometimes what we think...is so important for how we feel. If we think there is a chance for hope...you will have a better possibility for seeing the good.

I do hope things get better for you....let us know.

aml0017

9/29/09 2:05pm

Every doctor, every self-help book, every internet site will always tell you, eat healthy and exercise when you are depressed. It is so hard to do I know but it helps, and it definitely helps with morning depression/anxiety also. I have always had bad morning depression, or morning anxiety rather. I find towards the end of the day it is better, but not gone. When I don't sleep well, my sleep is crowded by all the anxious thoughts from the day before, I will even have anxious dreams. Then, when I awake all my anxieties just come rushing back to my mind. It is a horrible way to face the day.

I have lately been getting a lot healthier because my doc told me my blood pressure is getting way high (I'm only 28). I have used food for comfort a lot in the past. I eat small, healthy meals all day, so my blood sugar is regulated better. This helps prevent the low blood sugar in the morning and improves mood. Exercise releases endorphins and relieves the stress. Also, if you get in a good workout you will be asleep when your head hits the pillow.

In addition, leading a healthy lifestyle has indirect benefits as well. Because of my healthy diet and exercise habits, I have lost weight despite being on meds, and that gives a great boost to my self esteem and confidence level. Exercise is a good excuse to get outside and commune with nature, get some fresh air and sunlight. I like to do my workouts inside, but I always follow up with long leisurely walks with my dog. It is my favorite time of day to relax. Also, I cook a lot more so that is less time sitting in front of the tv with a fast food meal. Plus, I get up earlier to eat a healthy breakfast and to fix a healthy lunch. I find that extra time in the morning is a great way to get ready for the day. Otherwise, you are just trying to cram in 30 min or an hour of fitful sleep and then rushing to get ready for work/school. Then you are really anxious.

The timing of your meds also can definitely make a difference. I take Celexa for depression and Xanax for anxiety. I don't find it makes a difference whether I take the anti depressant morning or night, but it does help to take it every day at the exact same time. I have gotten lazy and skipped several days in a row, and I notice it does help to keep a constant level of meds in your body. I find the best way for me is to take my anti dep every night at the same time. If I wake up antsy, I take a Xanax first thing. I talked to my doc and she gave me a prescription for a low dose of Xanax. One pill takes the edge off without making me drowsy. If I have high anxiety, or a panic attack, I can take two pills at once. Talk to your doc and see what works for you.

Sorry this was so long, but I have been fighting dep/anx and especially morning depression for a while. It has always been the worst part of the day for me. Meds help but diet and exercise is the best.

rose martin

10/ 1/09 3:34pm

Hi, 'Dont know how I missed this post before. i find your message very interesting. We read all these things about Diet and Exercise and Meditation and going outside to get light and a walk and yet, we look for that 'Magic Bullet' that pill that will make it all better. The sad news is -There isnt one. My Prof. of Psyc. has said to me 'These Anti-depressants will make life tolerable, for instance they will take the dreadful edge of the Anxiety, the rest he says [and ive read it in so many self-help books, on this Site etc.,] the rest is up to ME, to US. We have to address the issues that need addressing and see if we can do anything to change them. If we cant change them, say in my case, where I live, noisy , traffic, no nice walks, no money, no job, then How do I make the best of what I cant change? So its what can I change? what am I stuck with? How can I make what I cant change bearable? The exercise is physically great for Depression and Anxiety, the awful thing is, its the time we least can do it. But it does physically raise endorphins, like your walk with your lucky Dog, he gets to feel better and so do you. Ive had suicidal ideation, Ive shoved myself out [at night] for a walk around a few blocks. No matter how dead, black I feel, the feeling has lifted or at least is now in proportion . Youre so right about Food. Ive found a difference since Ive given up junk. Depression and indeed Efexor and certain SSRIs makes you actually crave the Carbs !! So as you rightly say, by eating a litte and often and keeping the sugar at an even level in the body and avoiding dips, we can help our mood. Ive read, a slice of toast with Banana going to bed is good, full of potassium and Serotonin, in bread. Another is some chicken, yes!

The worst for me isnt the Depression in the morning but the dreadful Dread and anxiety. Its churning. I have to say, theres nothing I can do about it. Dont want to go back up on Meds. I pull myself outa bed and have the Porridge and fruit and watch TV3 which is an Irish programme about celebs in USA and here and women talking about clothes and make up, Not Einstein stuff but I feel I'm in a group of people, and since I live alone and suffer dreadful loneliness when Depressed, this really helps. Thanks for all your ideas about eating and exercising . We cant be told often enough. Plse keep it up and lets know how your doing.

Merely Me

10/ 3/09 9:16am

Hey there!

This is excellent information for anyone who is suffering from depression. I do find that if I stop exercising...I get into a slump. That time...is "me" time and I cherish it.

I just started to try Xanax myself...what dose are you on? My anxiety has been through the roof lately so...I decided to take the plunge and try it. I think it helps when you need it.

I hope you do come back to write more...you have a great attitude...great ideas for wellness...your perspective is greatly appreciated!

Merely Me

10/ 3/09 9:30am

Hi Rose!

Always love to hear your thoughts...I tend to agree with the researcher who says to see some faces on TV in the morning. I find that it does help me...like you say...it makes you feel like you are part of something. I grew up with TV to keep me company...it was just my mom and me and often times I could not go outside...she was so paranoid she would not let me out to play...sometimes for good reason...it was dangerous where we lived. But the TV shows...would keep me company and helped me to survive. I turn them on now for background noise.

Thanks for sharing your experiences Rose...hope you have a great weekend!

rose martin

10/ 3/09 11:13am

Dear Merely Me, I wasnt allowed out to play either, and spent alot of time alone, with another elderly person who slept alot during the day and was too old to mind me [my grandma] and too scared to let me out ! Sometimes, rather than watching other kids play with my face to the window, I would draw and make comics and write little stories. But, with the dawning of T.v. I dont use it as an escape / an excuse for living but it can be used very positively for Depression and Anxiety. I really have to say, even putting on an Amercian Channel, watching whats happening there is therapuetic in the morning when stomach is churning and Depression is at its worst. To get the Porridge inside is important, I enjoy Breakfast even though its my worst time of the day. I have it on a tray with a big Mug of tea. I sort of pretend Im in on the chat and my mind goes outside of itself. During dreadful Black Depressions, Ive managed to collect some very funny movies. like Curb your Enthusiasm, Sienfeld, I love the Simpsons and Ive some old movies that are upliftting. Anythings better than rocking to and frow on the Sofa with your own distorted thoughts.

sioux

9/29/09 2:17pm

Dear Merely Me, as usual you've posed a very interesting question for us to ponder. For me depression is worse in late afternoon, don't know why except by then my Fibromyalgia is really hurting if I 've had much activity that day. The pain pills I take don't help very well and just when it' time to make dinner, I feel "wiped out". Mornings are a little bad in that I wake up very stiff & sor, until I've moved around a bit. I'm afraid I have apretty unhealthy morning regimen, I wake up, have a cigarette & a Pepsi to get myself "jolted awake" but I'm certainly not suggesting that for anybody else!!!Thanks for your research on the subject,Sioux.

Merely Me

10/ 3/09 9:20am

I am so sorry you have Fibro Sioux...what does that feel like? Is it like constant pain? I would like to know more.

It is interesting that people do seem to have a time of day when the depression is worse. Mine might be mornings...when I just don't feel I have the energy or stamina to go through the day.

Pepsi and a smoke? Well...I am sure others wake up this way too. My mother did for many years...and she would also drink coffee. For me...I can't stand the thought of drinking or eating in the morning until a certain amount of time has passed.

Thanks so much for your comment...love hearing from you!

sioux

9/29/09 2:17pm

NanaNutt

10/ 2/09 10:14am

All my life I have hated mornings. I am semi-retired now and kids grown so I simply stay in bed till I feel like a real person. I work in retail so I changed my availability to afternoon and evening hours. Sometimes I stay up till 5 or 6 in the morning. I sleep when I am tired and get up and do my work no matter how late or early, as long as I feel good. I schedule appointments for late afternoon whenever possible. I don't care anymore if people think this is strange, this is how I am made and I'm tired of fighting it. I go with the flow and my depression is pretty much all gone!

Merely Me

10/ 3/09 9:24am

Wow! That is amazing...it is like your body clock is telling you that you function better during certain hours...and now you are listening to it. This is a very novel idea...I am sure not many people are able to do this but...it is certainly food for thought.

Thanks so much for sharing this suggestion with us!

rose martin

10/ 3/09 11:21am

Dear Nananutt, Thats really interesting, I do believe, even some people that dont suffer depression, are by nature, Nightowls. they funciton better. I really admire you for ignoring what supposedly 'Normal' and doing what feels right for you ! Youve taken a pro active step to alleviate bad feelings and depression and youve also given yourself a feeling of empowerment by changing things yourself, both are very therapuetic, I'm so happy for you that you could do this, and that youre able to sleep the odd hours needed too. Have you ever noticed too, that some of the best films are sometimes on at 4am? best of luck Nana

ImDancingAsFastAsICan

10/ 2/09 11:21am

There is an old Hawaiian tradition that goes like this: when you are feeling terrible, find someone else to help. I find my morning blues are the worst when I have nothing I must do that day -- even though life can be so overwhelming with all of our commitments, it can be worse to have none. We need to be needed -- find a place to volunteer at least once a week, and it's amazing how much better you feel -- not just being needed, but seeing how others are coping with their own troubles.

Also, esp. to anyone suffering from fibromyalgia -- there's nothing like yoga, just 20 minutes in the morning, to clear the mind and give your stiff bones and muscles a break!

Merely Me

10/ 3/09 9:26am

Hey...

These are wonderful suggestions! Right...having a purpose really helps...something you want to do and believe in. And yoga...I just started taking a class and it absolutely does help...I have MS and it helps for this and for my mood.

Thanks so much for joining our conversation...I do hope you will come again!

rose martin

10/ 3/09 11:28am

Welcome Im dancing as fast as I can, I love your username. I remember when the film came out, I was trying to come down from a Valium addiction , Id been put on them as a young teenager 12 or 13 and I was going thru hell trying to come off them and that was a great book, and later a Movie and of course true. I agree so much about helping out. Its like a cliche, eat well, meditate, exercise and help somebody - but youre so right, living alone without family, since my job ended 6yrs ago,havent been able to get one {Its an ageist society here in Ireland] and a Recession too ! So basically Ive nothing much to do, so rather than being busy busy, Ive nothing to do and try and fill the day doing things and making out times - to go and meet so and so, walk, 1 oclock make Lunch, its very insular. Im just afraid of not being well enough to stick the volunteer work But youre so right, helping others/helping out gives us a meaning to get up and some dignity too.

sioux

10/ 3/09 2:39pm

Dear Rose Martin, I've read your posts for quite awhile now, and it never ceases to amaze me how wise and gracious you are, usually your posts have info./wisdom for most everybody even if that's not what they wrote in about. I believe you and I are in the same age group, so let me say I know exactly what you mean about ageism, it's rampant here as well(US). I am home alone all day also, I don't have money to be running around shopping and doing some of the other things "they" tell you to do for depression etc. I also have major physical illnesses that prevent me from doing some things. I have no family around me , so it gets pretty boring at times. Thank GOD FOR THE iNTERNET Huh??? This and others of the HealthCentral are literally saving me from going stir crazy. Well looking foward to more posts from you Rose. Best of everything to you. Sioux

rose martin

10/ 3/09 3:26pm

Dear Sioux Many many thanks for your very kind words. I too find this site a great help; especially as I live alone and like yourself, I too have a physical problem with Rheumatoid Arthritis in my hands and feet. So, its hard to get a job at my age. I do go out and meet people,but like you say sioux, its hard when you havent much money, there are only so many things in life that are free and alot for me depends on the Weather ! Youre o bviously better on the internet that I am. I taught myself and am hopeless, cant post photos or anything like that but I keep promising myself that I will learn. I do go into many sites and you can learn so much. Its a life saver, I also love Discovery channel and informative, educational programmes. Do you read? i understand when one s depressed that it can be hard to concentrate, but light reading is good. Do you get out at all for abit of exercise or is that possible? I think if we stayed in we'd die of Cabin Fever or Depression. Take care now.

scooter

12/28/10 9:04am

AMEN! What an important post. I work in a school and when I have a class to teach first thing in the a.m., I feel 100% better than when I do not.

Anonymous

10/ 9/09 9:16am

Thank you for this article. For about a month now I have been feeling very, uncomfortably anxious when I first wake up in the morning. Just reading this piece and realizing that I am not alone has helped. I was taking small amounts of melatonin for about five years and then I stopped. Since stopping I have been more anxious/depressed, but my libido has returned. I've opted for the libido for a while and I guess I'll just deal with the anxiety. Again, thank you.

Yiannis

1/ 7/10 8:58am

I suffer from morning depression too. I really hate having to get out of my bed and go out in the world. So, what I try to do to get out of bed is think of something really exciting to do when I wake up. I play the piano. Just think "Oh, I have to wake up, I so much want to ....". It really works for me...

amblues

4/19/10 2:10am

I am desparate and planning to try all your suggestions. Its just hard to try anything when you wake up feeling like taking one step out of bed will be your doom. Most days I wake up feeling like someone close just died. Through an excellent program that I did for anxiety, I am able to positive talk my way out of this gloom. As the day gos on I feel better, most days anyway. By late day and night I am a high functioning force to be reconded with. I will try to fix myself, but I'm getting close to breaking down and seeing a shrink. I'm afraid they will give me something that will make me worse. I need to do something soon, cause I wake up everyday wishing I would have died in my sleep and I'm only 38. I have good coping skills, but I am so tired of having to try so hard every flippen morning. I don't think the people in my life have any idea, which makes me so lonely. By the time they see me I'm larger than life. No one knows about the dark dungeon I wake up in that makes death so appealing. I cant take this and I don't need to be larger than life. I just want to be normal.

jvgkaty

10/15/10 11:56pm

You know what? I think we are all just bat shit crazy haha.....Seriously though, ive been doing the "stay in the moment" thing and it really does work. Stay in the moment, do one thing at a time, do it and dont think about anything else, do it slow, and do it deliberately.

Wendyrain

9/24/11 3:07pm

I love this comment! You have no idea how often each day I find my self singing "One Day At A Time Sweet Jesus" it is truely become a way to function in this life for me. Thank you for your post :)

nomachanics

11/ 4/10 7:46am

the seasons don't mess with our biological clocks.... our biological clocks work just fine!! it's the damn system! we aren't meant to work like mechines... during the winter seasons when there are less hours of light we are meant to sleep longer but because there are light bulbs everyone thinks we need to be working

scooter

12/28/10 9:02am

This posting caught my interest and confused me at the same time. I had come upon it after a search titled morning meditation to fight depression. For me, feeling worse in the morning (w/depression) derives from reasons I could not find on this posting. But before I continue, I'd like to share what I've learned about depression as a psychiatric social worker. On the Hamilton Scale for Depressive Symptoms, a research-based scale evaluating depressive symptoms and their severity, feeling worse in the morning seems more common among persons with depression (it receives only one point on the depression scale, while feeling worse later in the day receives 2). One point less suggests your depression is not as severe as those who feel worse later in the day. I believe, and this certainly applies in my case, that depression tends generate negative thoughts about ourselves and our lives. This may well be connected to our body's chemistry, but this doesn't occur to us, as the thoughts seem real. In the morning, these thoughts are subject only to the evidence in our own heads. (As the day goes by, they are challenged by our activities and our interactions, which have the powerful potential—potential, not a given, esp in those w/more severe depression—to show the depressed person an alternative to her bleak view of herself and/or the world.) If one lives alone, there is little to distract him from these thoughts in the morning. So, in the morning, we are faced with our own minds as reference, and, having depression, we tend to tell ourselves things are bleak (fill in the blank on what that means in your particular case. For me the tape is usually "oh, I'm still in this disappointing home, w/my disappointing job/income," or some version of "I haven't realized the dreams I've aimed to realize/I'm not good enough to have what I want," etc., etc.).

Can someone speak further on these thoughts? And how to counter them? That's what my search was about. In fact, as I think about it, and as I think back on my search, I realize on answer. (NOTE: if you'd like to skip to the final paragraph of this comment, there are a couple of tools for fighting this, simpler ones than are mentioned in this paragraph.) Often meditation helps. Often reading a passage from a spiritual book, just opening it and reading wherever you land. By spiritual I mean something written by someone who's devoted her/his life to helping humanity see beneath the illusion to which we subscribe daily, an illusion of worth-as-possession, worth-as-looks, worth-as-age, worth-as-external traits; the illusion that we are not able to handle life's challenges, when, truly, if you look at most persons whose stories have been told, this is seldom the case. In making that last point, however, I do NOT want to suggest that if one feels powerless one should feel bad about him/herself. In fact, one need seek help, basic keep-me-alive help, if it is a severe feeling of hopelessness, or, if it is less so, then help-me-to-see-my-potential help. What I am suggesting, though, is that the help is out there, and that perhaps early in the day, when we are left with only our own resources, we would do well to turn to a source of love. Excuse me, of Love. By this I mean a source that will show us our perfection, our preciousness.

I hope this didn't go too far off subject. However, ironically, it feels as if it has given me what I was looking for in the first place, so I thank you for this experience and this post. (This is also a great example of a useful exercise first thing in the a.m.—WRITE. Write what you are thinking/feeling, and keep alert for the positive thoughts, the true voice within you, which will, likely and often, though not always, give you uplifting insights or just uplift you).

I think it's time to do my who-loves-me list (a beautiful exercise I was given recently and so have not made routine yet), then, perhaps, my gratitude list (an exercise I often forget, especially when I wake w/a stronger sense of hopelessness, ironically the time I need it most).

Blessings to all. May you be held in the power of Universal Love.

Just_One_Drop

1/12/11 7:02pm

I have had this annoying morning depression for at least 10 years. My life is good. Sure there are problems, but I know this is the life I have chosen and I can deal with it until I decide to make a change. In the meantime, I wake up feeling that suicide would be so much easier. Why not? Why bother maintaining the body? My spiritual studies seem to support there is more to me than my body. Anyway, I still want to play with life in a body for many years to come. So, I want to find a way to dismiss this annoying dark thinking and get on with life.

I will be trying the TV faces thing next. Here are the things I have found work:

1) Decide on a task to do right when you get up.

Something, anything. Have a list ready of odd little get-out-of-bed-and-git-er-done-b4-the-day-starts tasks. Put the box of sweaters in the attic, then get your coffee. Or, get your dress shoes and polish them while still in your bath robe, then get your coffee. Or have the Windex waiting on the dresser and just clean that window first thing when you wake up. It gets me going and out of the spiraling and time wasting depressed thinking. I get a sense of accomplishment, purpose and progress and lots of little stuff is done and clean around here.

2) The Gratitude list.

OMG. If you haven't done this or done it for a long time, get out the pen and paper and hold yourself back. Just write three things you are grateful for and save the others for the next day. At first you write down the biggies: family, job, pets, etc. but after a few days or weeks when you get down to be grateful that you have not run out of gas for over 10 years now or that none of your shoelaces are broken today..you will be viewing a pschological foundation of strength in your life. The attitude of grattitude is extremely healing and fortifying. Do it before you sleep and when you wake up. Powerful

3) Wake up early.

I love my sleep. Really looooooovvvvvveeeee my sleep. However, I really hhhhhaaaaaattttteee those dark thoughts in the morning. By getting up EVEN JUST ONCE a month one full hour early with an alarm, my sleep cycle shifts a little and I seem to live in a better window for sleep, energy, and there are fewer of those dark thoughts in the A.M.

Hope this helps. Thanks for all your comments on this thread.

Kathy

2/24/11 8:52pm

For me, the mornings are MISERABLE. As the writer so profoundly explains, worries come in waves that can knock me off my feet and feel like I just want to end it all. I do the right things: I go to bed/sleep at a reasonable hour (take Benadryl to help) I force myself to get up (I have to, I have kids!), eat a bit, drink coffee (sorry for you anti-caffiene folks, it helps me) and exercise vigorously for an hour. I am also on anti-depressants and see a psychologist regularly. Unfortunately, I have completely lost faith in psychiatrists and find that most of the ones that will take my insurance are heavily distured themselves--but that's another story.

So, with all of the above as my regular routine, it is still hit or miss with me. Sometimes, after the morning has passed, I feel much better. Even alive at times! But other days, the depression stays, like a dark cloud that follows me around and won't leave no matter what I do. There is no rhyme or reason that I can find. At times, my cycle makes me much more depressed and irritable and others, much more calm and content. (I think this is why psychiatrists hate me, by the way--I just don't fit into their little prescription pad.)

Sometimes, I even wake up in the middle of the night crying.

All I can say is that the mornings are plain miserable for me regardless of the season. And, generally, mornings are my enemy. No matter how the day has gone, depression-wise, the night, when I can curl up under the covers safe from the world, is always my happiest time.

Wendyrain

9/24/11 2:50pm

I struggle with morning depression but for totally different reason than what you described. I seem to stay depressed in the morning and and all day until the evening and night come. As a matter of fact I love fall and winter the most because the days are shorter. I have come to realize the reason for this is because as night approaches everyone else is settling down in their homes for the day so I am less likely to have some surprise visitor pop in and less is expected of me once evening/night come. The phone calls die down. I just feel safer at night when I'm snug at home with my husband and kids, watching a family show or reading some stories and my cares seem to fade a bit in this atmosphere. I wonder if anyone else has this view?

Wendyrain

9/24/11 3:12pm

By the way, my comment was in response to the original post. Thanks

Donna-1

9/24/11 4:59pm

I am never depressed in the morning -- mine comes on slowly throughout the day then intensifies after 5pm. That' why I could hold a job as long as I did because I could always get up in the morning, shower, and get dressed and make it to work. Then at night I would go to sleep in my clothes because I was too depressed to change into pj's.

suz54

4/ 7/12 9:23am

i don't know why i feel happier at night (although not an insomniac) and depressed at daytime. light therapy won't work for me as the light makes me depressed.

what's wrong with me? help!

suz54

4/ 7/12 9:26am

i get depressed when the morning comes and it lasts all afternoon. the night time is a welcome respite from this horrible dark mood.

my shrink cannot explain it. maybe we don't have many knowledgeable shrinks here in the third world.

5/13/12 9:30am

Thanks for your article. I suffer from anxiety and depression periodically, usually when life throws me an unhittable curve ball. In fact, I had what Claire Weekes calls "that dreaded mornin feeling." In her book, Hope and Help for Your Nerves, she has four pages devoted to this topic. BTW, I own "all" the self help books you can imagine, thank God people write these books, but this little book has been the best help to me personally - I highly recommend it. It deals mainly with Anxiety but in it, she also discusses depression. Chapter 19 begins like this, "Waking in the morning deserves special attention. It is the worst time of day to most people with nervous illness, not only because it brings another day to face, but becaue it may also be so disappointingly fail to fulfill the expectations of the previous night." She goes on to write, "To cope with this morning feeling, you must rise as soon as youn wake. The longer you lie steeped in misery the harder it will be to pull yourself out of it." She says she knows it is difficult but can be done. She makes other very logical suggestions like taking shower right away, having a ccup of tea, listening to cheerful muscic, taking a walk, changing your bedroom around, etc. The main thing is to make some quick efforts as soon as you open your eyes, so that early morning depression cannot establish itself." But here's my favorite line, "The suffering felt on waking must be understood, almost expected, but not magnified. Don't let it bluff you. A dificult morning need not mean a difficult day."

Delta

11/22/12 10:58am

I'm glad I found this site. It has given me some insight and things I can do to help, especially morning depression. Thanks to everyone who has posted here. I have this site earmarked and am looking forward to reading your post and chating with you. It always helps to talk to someone who can relate to what you are going through. We can help each other. Awesome!!

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