5 Simple Steps to Get Out of Bed When You’re Depressed
Mornings can be incredibly tough, especially when you’re struggling with overwhelming emotions. The moment you open your eyes, it can feel like a dark and gloomy reality sets in, making it difficult to find the motivation to start the day. Thoughts like “I don’t want to do this again,” “Today is going to suck,” “What’s the point of getting up?” or “I just want to go back to sleep and forget everything” can make even the smallest tasks feel impossible. But even on the hardest days, small, simple strategies can help ease the transition from bed to your day.
1. Start Small
When you're facing a cloud of negative thoughts, it's easy to feel overwhelmed by everything that lies ahead. Instead of trying to tackle everything at once, focus on the present moment. Break things down into smaller, more manageable pieces. Starting with a gentle shift in your thinking can help set a new tone for the day. Remind yourself that you don’t need to have everything figured out or be productive all at once. Here are some reframes you can try:
“I only have to focus on this moment, not the whole day.”
This can help prevent the overwhelm that comes with thinking about everything you need to do. Focusing on one task or moment, no matter how small, makes it easier to get started.
“I don’t know exactly how today will go, but I’ll take it one step at a time.”
By reminding yourself that it’s okay not to have all the answers, you can reduce the pressure of needing to predict how the entire day will unfold. Simply focus on the next step, however small it may be.
“I don’t need to know the point right now; I just need to take it one step at a time.”
Photo by Viktor Forgacs
Sometimes, depression makes it hard to see the bigger picture. Reassure yourself that even if you don’t understand the purpose of the day, you only need to focus on the immediate action—whether that’s just getting out of bed or making a cup of tea.
“I deserve comfort, and I can find that in ways other than sleep.”
If sleep feels like your only escape, remind yourself that comfort can come in many forms, such as a soft blanket, a warm cup of tea, or even a kind thought. Allow yourself to embrace comfort in other ways that help you stay grounded in the present.
2. Count Down & Move
Starting can often feel like the hardest part of the day. When you’re feeling stuck, giving yourself a specific cue to begin can create the momentum you need. Try using a countdown! A simple mental exercise to signal to your brain that it’s time to act.
“3, 2, 1, go!”
This approach takes advantage of your body’s natural response to countdowns and launches you into action. After counting down, try making a small movement like sitting up, stretching, or placing one foot on the floor. The idea is that even the smallest motion helps break the cycle of inertia and can make the next step feel less daunting.
This can help create a “just do it” mentality without overthinking it. Once you’ve started, it’s easier to keep going.
3. Keep a Comfort Item Nearby
The transition from the safety of your bed to the demands of the day can feel overwhelming. To make this easier, keep something comforting and soothing close by. Whether it’s a warm robe, your favorite blanket, cozy slippers, or even a plush toy, having a comforting object can make the shift feel gentler. This tactile comfort can serve as a small but powerful reminder that you deserve warmth and care, even in tough moments.
You don’t need to tackle the whole day at once. By having a source of comfort, you create a sense of safety and reassurance, helping you move forward slowly, without rushing or pressuring yourself.
4. Use Light & Sound
Our environments can have a profound effect on how we feel. If you’re waking up to a dark, quiet room, it can make depression feel even heavier. Instead, aim to create a more uplifting atmosphere with light and sound. Here are a few ways to gently help wake up your senses.
Turn on a lamp or open the curtains to let natural light in. The light helps regulate your body’s internal clock and has been shown to improve mood and energy levels.
Play uplifting music, a podcast that inspires you, or calming sounds like birds chirping or the sound of the ocean. Choose whatever resonates with you. Whether it’s something energizing or calming, sound can provide a positive distraction and help lift your mood.
The idea is to gradually wake up both your body and your mind through sensory engagement, setting a gentle and inviting tone for the day.
5. Plan a Small Reward
Having something to look forward to can make mornings feel less like a chore and more like an opportunity to treat yourself. A reward doesn’t need to be grand or elaborate; it’s simply something that brings you comfort or joy. Here are some ideas for small, rewarding moments.
Photo by Drew Coffman
A warm cup of your favorite coffee, tea, or hot chocolate. Savoring a comforting beverage can be a simple pleasure to look forward to.
A favorite breakfast. Whether it’s a bowl of cereal, eggs, or a piece of fruit, something nourishing that feels special to you can start your day off on a positive note.
A refreshing shower or bath to help you wake up and feel rejuvenated. It’s a small act of self-care that can provide a mental reset and clear away the sleepiness.
Acknowledge that the reward isn’t about “getting through the day,” but rather about giving yourself something to enjoy. These small moments can add up to create a more pleasant and manageable morning routine.
A Gentle Reminder
If getting out of bed feels overwhelming, please know that you’re not alone. Some mornings are harder than others, and that’s okay. Be kind to yourself and take things one step at a time. There’s no need to rush. Even the smallest actions, like shifting your thoughts, moving just a little, or finding comfort in small moments, can make a difference.
You deserve kindness, patience, and care; especially from yourself. No matter how today unfolds, simply trying is enough. And if all you did was wake up and exist, that’s still something to be proud of. Each day is a new day, and you are stronger than you know.
If you’re finding it especially difficult to manage, or if the weight of depression feels unbearable, please remember that seeking professional help can make a meaningful difference. A mental health professional can work with you to develop strategies, offer understanding, and provide the support you deserve. You don’t have to navigate this alone, help is available, and it’s okay to ask for it. Your well-being matters and reaching out for support is a powerful step toward healing.
