How to Get Out of Bed When Depressed

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Dealing with depression can be overwhelming, and one of the most challenging parts about it is finding the energy to get out of bed. Depression can make even the simplest tasks feel absolutely unbearable, turning most mornings into a battle. However, there are some really great strategies and tips for overcoming depression that can help you get started. This guide will walk you through actionable advice on how to get out of bed when depressed, plus extra helpful tips for managing depression, healing, and rebuilding a routine that supports your mental health. You got this!

Understanding Depression and Its Impact on Daily Life

Depression is more than just feeling sad. It’s a condition that can affect every part of your life, from physical energy to emotional stability. It can lead to changes in appetite, sleep patterns, and concentration, making even daily tasks, such as getting out of bed, seem impossible.

What Does Depression Feel Like?

For those struggling, depression often feels like a heavy weight that makes movement hard. You may feel a persistent sense of hopelessness, fatigue, and isolation, or what many describe as “nothingness”. You might think, “I’m feeling depressed, and I just don’t have the energy to do anything.”

It’s important to recognize that these feelings are valid, but they don’t define you. With the right depression tips and coping strategies, it’s possible to push through this overwhelming fog.

Why Is It So Hard to Get Out of Bed When Depressed?

There are several reasons why depression can make it particularly difficult to start your day:

1. Physical Fatigue: Depression can cause extreme tiredness. Your body might feel too heavy to move, and sleep may not feel refreshing.
2. Lack of Motivation: Depression dulls your motivation. You may struggle to see the point in getting up because nothing feels enjoyable or rewarding.
3. Negative Thought Patterns: Negative self-talk, common in depression, can make you believe that getting up won’t make a difference or that you’re incapable of facing the day.
4. Anxiety and Fear: Depression is often linked with anxiety, which can make you feel overwhelmed at the thought of getting out of bed and facing responsibilities.

While these challenges are significant, there are ways to overcome them.

Effective Tips for Getting Out of Bed When Depressed

When you’re struggling with depression, getting out of bed can feel like an impossible task. It’s not just about feeling tired though. It’s a mix of emotional and physical exhaustion that makes even basic movements challenging. However, there are simple ways to ease this struggle. By breaking the process into smaller, more manageable steps, you can reduce the mental burden and slowly find the strength to rise. Here some unique, personally-tested strategies that go beyond the typical advice and may resonate with your specific experience.

1. Set Small, Achievable Goals

When depression takes hold, even getting out of bed can feel like climbing a mountain. Start with small goals. Tell yourself, “All I need to do is sit up.” Then, maybe “I’ll put my feet on the floor.” These tiny steps can help reduce the overwhelming pressure to “just get up.”

2. Create a Morning Routine

A routine provides structure and can offer a sense of stability when your mind feels chaotic. Set a simple morning routine that includes calming self care activities like stretching, deep breathing, or drinking a glass of water. This can create a sense of accomplishment early in the day, which boosts motivation.

3. Use Positive Reinforcement

When struggling with depression, it’s easy to focus on what you didn’t do rather than what you achieved. Celebrate small victories, whether that’s getting out of bed, brushing your teeth, or eating breakfast. Positive reinforcement encourages you to keep going, reminding you that every step forward counts.

4. Keep Something You Love Within Reach

Sometimes, getting out of bed becomes easier if you can focus on something comforting or enjoyable. It could be a favorite book, a piece of chocolate, or even your pet’s leash for a short walk. Having something positive nearby can give you that small nudge to move, even if it’s just to grab that item.

5. Use an Alarm That Encourages, Not Startles

Rather than waking up to a loud, jarring alarm, try using a soft, gradually increasing sound or even a voice recording of yourself with gentle encouragement. Hearing your own voice say something like, “You’ve got this, just take one small step,” can be oddly comforting and motivating when depression is weighing you down.

One of my personal favourite ways to wake up to an alarm is with a good morning song like:

• Good Day by Nappy Roots
• Good as Hell by Lizzo
• Run the World by Beyonce
• Level Up by Ciara
• Smile by Katy Perry
• We No Worry ‘Bout Them by Konshens and Romain Virgo
• Blessings by Angel
• Bo$$ by Fifth Harmony
• Grateful by Callmestevieray and Connor Price
• Move Your Body by Beyonce

6. Involve Your Senses

Stimulate your senses with grounding techniques to help your body wake up and re-engage with the world. Open a window to let in fresh air, spray a refreshing scent like citrus or peppermint, or play soft music. These sensory triggers can help shift your focus outward, making it a little easier to get out of bed.

7. Give Yourself Permission to Rest After You Get Up

Promise yourself that if getting out of bed feels too overwhelming, you can lie on the couch or sit in a chair for a while after you’ve left your bed. This simple psychological trick can relieve some of the pressure and make the act of getting up feel like less of a permanent commitment.

8. The “5-Minute Rule”

Commit to doing something for just five minutes. Tell yourself, “I’ll only get out of bed for five minutes.” This reduces the mental pressure of a long commitment. Once you’re up and moving, you may find it easier to stay out of bed. Often, the hardest part is starting, and by limiting the initial time, you trick your brain into thinking it’s not a big deal.

9. Visualize the First Positive Outcome

Before you get out of bed, close your eyes and visualize something positive that will happen after you’re up. It could be a warm cup of coffee, a cool shower, or hearing a favorite song. Focusing on a small, enjoyable reward can create a positive association with the act of getting up.

10. Use Reverse Psychology on Yourself

Tell yourself, “I’m going to stay in bed for the entire day,” or “I won’t get up at all.” Often, this reverse psychology creates an inner rebellion where your brain starts to push against the idea of inactivity. By removing the pressure to get up, you might find that you actually want to rise and move around.

11. Reframe “I Have To” as “I Choose To”

Shift the way you think about getting up. Instead of telling yourself, “I have to get out of bed,” say, “I choose to get out of bed.” This subtle change in language reinforces a sense of control and agency, which can feel empowering when depression makes you feel trapped or helpless.

12. Focus on Future You

When you’re depressed, thinking about your current self can feel overwhelming. Instead, imagine your “future self” an hour from now. Ask yourself, “How can I help future me feel better?” This shift in perspective helps reduce the weight of the present moment and creates a sense of compassion for the version of you that will benefit from getting out of bed.

13. Externalize the Depression

One powerful technique is to imagine your depression as a separate entity, like a heavy blanket or a dark cloud. Give it a name if that helps. When you externalize it, you can talk back to it: “I hear you, but I’m choosing to get up today.” This trick makes it easier to view your depression as something you can challenge and overcome, rather than something that defines you.

14. Create a Post-Get-Up Reward

Before you get out of bed, decide on a small but enjoyable reward waiting for you once you’re up. It could be watching an episode of a favorite show, having a piece of chocolate, or spending a few minutes reading something you love. By associating the act of getting out of bed with an immediate, tangible reward, you create positive reinforcement.

15. Count Backwards

Counting backward from 5 or 10 can be a surprisingly effective motivator. The countdown gives your brain a clear signal that action is coming, and by the time you reach “1,” you’ve built up the mental momentum to get out of bed. It’s a simple but structured way to create urgency without overthinking.

16. Flip the Script with Gratitude

Before you get out of bed, think of three things you’re grateful for, no matter how small or insignificant they seem. This positive reframing helps shift your mindset from focusing on dread to appreciating the little things. Gratitude doesn’t cure depression, but it can provide a mental reset that makes taking that first step just a little bit easier.

Coping Skills for Anxiety and Depression

Anxiety and depression often go hand in hand, creating a vicious cycle of worry, fear, and exhaustion. Learning coping skills for anxiety and depression can help you manage these emotions more effectively.

17. Practice Mindfulness and Meditation

Mindfulness is a technique that teaches you to focus on the present moment. It can help reduce the spiral of anxious thoughts and prevent you from feeling trapped by your depression. Guided meditation apps can be a great way to introduce mindfulness into your routine, especially in the morning.

18. Try Journaling

Writing down your thoughts can be a therapeutic way to process emotions. It’s also a helpful tool for recognizing patterns in your feelings and identifying triggers. This practice can reduce the mental clutter that often makes getting out of bed difficult.

Our Digital Depression Workbook and receive a step-by-step guide filled with actionable tips, coping strategies, and personalized exercises that will help you regain control of your mental health one step at a time. Download your copy today and start building the path toward healing and hope. 

19. Focus on Breathing Exercises

Anxiety often causes shallow breathing, which can increase stress. Practice deep breathing exercises first thing in the morning to calm your nervous system and provide your body with much-needed oxygen. This can help lower your anxiety and give you the energy to face the day.

Creating a Healing Environment

Your physical surroundings can have a powerful effect on your mental health. When you’re dealing with depression, it’s essential to create a space that feels safe, comforting, and supportive of healing.

20. Keep Your Bedroom Clean and Tidy

While it might seem trivial, a cluttered space can make you feel more overwhelmed. Start by tidying small areas, like your nightstand or bed. Keeping your bedroom organized can provide a sense of calm and control.

No motivation to clean up? Totally understandable. Using a program like Declutter Fast teaches you how to declutter in the quickest way possible.

21. Let in Natural Light

Sunlight has a positive impact on your mood by boosting serotonin levels, which are often low in those experiencing depression. Open your curtains in the morning, or try to spend a few minutes outside, even if it’s just sitting by a window.

Live in a dark and dreary location? Artificial light therapy is going to be key for you and all you need is a SAD light.

Self-Care Tips to Overcome Depression

Beyond getting out of bed, it’s crucial to adopt self-care practices that support your mental health journey. Incorporating small but consistent self-care habits can aid in long-term recovery from depression.

22. Prioritize Healthy Eating

Depression can often disrupt your eating habits. Aim to eat balanced, nutritious meals to support your physical health, which can positively influence your mental well-being. Incorporate foods rich in omega-3 fatty acids, such as fish or walnuts, which are known to help combat depression.

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23. Get Moving with Gentle Exercise

While exercise might be the last thing you want to do, even gentle movement can help boost your mood. Start small—stretching in bed, walking around your room, or doing light yoga can release endorphins and reduce symptoms of depression. Psst: you can get 50% off your online yoga membership here.

25. Stay Hydrated

Dehydration can worsen feelings of fatigue and irritability, common in depression. Make sure to drink plenty of water throughout the day, starting with a glass as soon as you get out of bed.

Additional Tips for Managing Depression

The journey of healing from depression requires patience and persistence. In addition to the practical tips mentioned above, here are a few more strategies that can help you manage depression on a daily basis:

• Invest in your sleep
• Take zinc supplements (a deficiency increases symptoms of depression)
• Read self-help books
• Practice cognitive behavioural therapy techniques
• Start an online program for depression
• Limit time spent with toxic people
• Meditate for at least 7 minutes a day
• Create to-do lists that are achievable
• Use essential oils for depression
• Eliminate things in your life that make you miserable
• Avoid social media accounts that encourage you to self-harm
• Take B vitamin supplements
• Do something you enjoy
• Take a walk
• Forest bathe to balance your mind and body
• Deal with your trauma
• Limit your time on social media
• Use a mood-setting aromatherapy spray
• Rewire your brain with Binaural Beats
• Take a long, hot bath
• Challenge negative thinking
• Add plants into your home
• Stop drinking alcohol
• Speak to yourself more gently
• Watch a feel-good/funny movie
• Use positive affirmations
• Give yourself a pep talk
• Travel more (book a weekend retreat here)
• Go to the spa

Final Thoughts on How to Get Out of Bed when Depression

Learning how to get out of bed when depressed is one of the many small but significant steps you can take toward healing. While the road may seem long, remember that every day offers new opportunities to manage depression and improve your mental health. Use the tips for handling depression outlined in this guide, and don’t hesitate to reach out for support when needed. With patience, persistence, and self-compassion, recovery is possible.

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