How to Get Out of Bed When Depressed: 7 Tips From a Therapist

Why You Feel Like You Can’t Get Out of Bed With Depression

Depression is a condition marked by overwhelming sadness or hopelessness. Physical symptoms of depression can be just as immobilizing as emotional ones, and people don’t just stay in bed because they are sad. Those with depression often struggle with negative outlooks about things that aren’t objectively bad, sometimes resulting in negative perceptions of their futures.¹

Depression makes it hard to adapt or consider other points of view, leaving some “stuck” in a pessimistic mindset.¹ For example, you may feel like you can’t get out of bed when depressed because your motivation and desire to change aspects of your life are drained.

How to Get Out of Bed When Depressed: 7 Tips

Getting out of bed when you’re dealing with depression can be a challenge, but several strategies might help make the process a bit easier. Start by taking small steps and building up to bigger tasks. Establishing consistent routines of positive affirmations, therapy, and other healthy lifestyle choices can help provide daily purpose.

Here are seven tips that can help you to get out of bed when depressed:

1. Try Light Therapy

Light therapy is best as an alternative or adjunctive treatment for depression.² Light therapy involves daily exposure to artificial bright light, typically in the morning, delivered through a box equipped with fluorescent tubes, a reflector, and a diffusing screen.²

Light therapy is well suited for seasonal affective disorder (SAD). Less sun and daylight can impact mood and lead to depression during darker and colder times of the year. While research on the effectiveness of light therapy for non-seasonal depression is limited, it may be beneficial to try when you struggle with getting out of bed when depressed. You can also purchase light boxes from many retailers to experiment with light therapy at home.

2. Begin Seeing a Therapist

Seeing a therapist can be crucial if you physically can’t get out of bed due to depression. Therapists receive training to provide guidance and tools to help reframe thoughts, explore the causes of your depression, develop coping strategies, and set achievable goals. They offer a supportive and non-judgmental space to address whatever you feel is most relevant.

Their expertise can empower you to develop a personalized plan for getting out of bed, establishing routines, and finding motivation even when depression feels overwhelming. You and your therapist can collaborate to monitor your progress, adapt strategies, and offer ongoing encouragement as you take steps toward better mental health and improved daily functioning. Online therapy options are available when getting started.

Here are a few therapy options that can help you get out of bed when depressed:

• Psychodynamic therapy: Psychodynamic therapy explores how unconscious thoughts and past experiences influence present emotions and behaviors.
• Cognitive behavioral therapy (CBT): CBT for depression is a structured therapeutic approach that focuses on identifying and changing negative thought patterns and behaviors contributing to depression.
• Group therapy: Individuals dealing with similar challenges can lean on one another for mutual support in group therapy. Participants share their experiences and learn coping strategies, fostering a sense of connection.
• Mindfulness-based therapy: Mindfulness-based therapies integrate mindfulness practices to help individuals become more aware of their thoughts and emotions, promoting acceptance and self-awareness.
• Humanistic therapy: Humanistic therapy emphasizes personal growth, self-actualization, and the importance of the therapist-client relationship in facilitating change.

3. Consider the Possibility of Antidepressants

Antidepressants can be considered a first-line treatment option for depressive symptoms. These medications work by balancing certain neurotransmitter levels in the brain to help decrease depression and increase pleasant experiences and motivation. The main class of drugs is selective serotonin reuptake inhibitors (SSRIs) that prevent the brain from reabsorbing serotonin, allowing the neurotransmitter to stay longer between the synapses.

These medications are not a panacea. However, antidepressants can substantially help manage your mood and thoughts. Speaking to your medical provider or getting a medication evaluation from a psychiatrist are positive first steps toward understanding what medications might work best. Remember that these medications can take days or weeks to reach their therapeutic benefit. There are online psychiatrist options to help find providers in your area.

4. Get Your Body Moving

Sometimes the first step to getting out of bed is getting out of bed. Moving past depression can feel impossible for many people. Rather than seeing this as one giant step, see it as many little steps and behaviors that help improve your mood.

Behavioral activation involves gradually increasing engagement in pleasurable or meaningful activities, even when your motivation is low. Getting out of bed, showering, or changing your clothes helps to decrease depressive symptoms. By engaging in enjoyable or even routine activities, you can increase motivation and reduce depressive symptoms.

5. Creative Art Therapies

Not only does depression zap motivation, but it also affects our ability to be creative and whimsical. Drama, music therapy, and art therapy can put us in touch with our creative sides and allow us to express ourselves in ways talking may not.

Depressed individuals may not feel like talking or know how to express their thoughts. These therapies provide alternative outlets that can be just as powerful as talk therapy. Activities like drawing, painting, or crafting can provide an outlet for self-expression while listening to or creating music can positively impact mood and motivation.

6. Self-Compassion Practices

If you struggle with depression, you may speak down to yourself or be overly critical of errors or mistakes. Self-compassion involves treating yourself with the same kindness, understanding, and empathy you would offer to a loved one. It’s about cultivating a gentle and supportive relationship with yourself, especially during times of difficulty or when dealing with depression.

7. Journaling

Regularly writing down your thoughts, feelings, and experiences can provide insight into your emotions and help you identify patterns and triggers related to your depression. Journaling is a powerful tool that can help you manage depression, increase self-awareness, and promote emotional well-being. There are also many journal prompts for depression if you’re unsure how to start.

Is Staying In Bed When Depressed Okay?

You should be entitled to feel your emotions equally, even those deemed negative, like depression or sadness. Depression may be due to a chemical imbalance or a reaction to challenging circumstances.

Depression shares similarities with a physical injury. An injury tells us to take it easy and seek medical support when necessary. Depression shows us that we must prioritize our mental health and well-being, sometimes alongside professional help. However, be mindful of the balance between staying in and getting out of bed. Staying in bed can provide temporary relief but can also exacerbate feelings of isolation, worsen your mood, and impede your physical and social health.

In My Experience

In my experience, depression is not something to be ashamed of or feared. Staying in bed when depressed is a normal part of the condition running its course. Take time to understand why you are depressed and listen to your needs. There is a greater chance you won’t cast shame on your behavior if you give your body and mind what they need.