How to get out of bed when depressed

how to get out of bed when depressed: a cat is sleeping

I want to write this post to help  those who are going through what  I went through severely in my own life. In my own experiences, depression is something that isn’t always obvious. That’s why we often ignore or miss the symptoms of it. Sometimes, even the patients themselves don’t recognize that they are dealing with depression. 

When I was going through my period of depression, one thing stood out to me: it was very hard for me to get out of bed!

You simply don’t want to get started with your day, or should I say, your life. Therefore, you just hang there, lying in your bed, and the more you stay there, the more defeated you’re going to feel. It affects both your physical and mental health.

This post will give you some tips for how to get out of bed when depressed and get started more easily with your day.

It’s important to recognize that the first step you take each day is crucial, and that step is simply getting out of bed.

how to get out of bed when depressed:  a girl is tired in the morning

How to get out of bed when depressed

The Early Symptoms of Depression

Should we wait until we have absolutely zero motivation to get up and really think about “how to get out of bed” like stated in the title before intervening? Of course, the answer is no.

That’s why I think it’s important to mention some of the most popular and early symptoms here. Maybe you are in a state of “almost depression,” or your mental health is declining. The earlier we know about it, the sooner we can take actions to revive our lives.Persistent Sadness

Persistent sadness:

Feeling consistently sad, down, or empty for an extended period, often for most of the day, nearly every day.

Loss of Interest or Pleasure:

Losing interest in activities or hobbies that were once enjoyable.

Changes in Sleep Patterns:

You have difficulty falling asleep, or when you sleep, you just don’t want to wake up—excessive sleep.

You may also feel constantly tired, both mentally and physically, even after a full night’s sleep.

Difficulty Concentrating:

Struggling to focus, make decisions, or remember things. This is often referred to as “brain fog.”

Social Withdrawal:

Withdrawing from social activities, friends, and family, and isolating oneself from others.

Feelings of Worthlessness or Guilt:

Having an overwhelming sense of self-criticism, guilt, or feeling worthless, even when there’s no rational reason for these feelings.

All the tips I’m going to share would be helpful, whether you are in the early stages or have been in your depressed period for a long time. However, even though those tips will help, it is always recommended to seek help if you feel unbearable, or at least talk to another person to ask for their opinions on what you should do in your current situation.

You are not at fault for your depression.

I think the most important thing when it comes to depression is that patients usually, in most cases, blame themselves for being weak, vulnerable, and getting into depression.

I want to emphasize again: It’s not your fault for your depression.

Each person has a different emotional tolerance and way of dealing with life; therefore, it makes no sense to compare how other people are doing and feel guilty because you are dealing with difficulties. Everyone deals with difficult moments at one point in life.

In fact, in 2021, around 14.5 million adults aged 18 and older in the U.S. went through at least one major depressive episode, seriously impacting their lives. This amounted to 5.7% of all U.S. adults.

how to get out of bed when depressed: the chart of depression episode in U.S Adults

For teenagers, in the year 2021, around 3.7 million adolescents aged 12 to 17 in the United States went through at least one major depressive episode causing significant impairment.

This made up about 14.7% of the total U.S. population in the 12 to 17 age range.

So maybe, depression is sometimes more common than we think. It’s normal for you to experience it once in a while, and don’t blame yourself for that.

How to get out of bed when depressed

Let your appetite help you get out of bed.

If you are a foodie, or simply you are fond of food (yes, like many of us), then why not start you day with something you love and can also fuel your energy.

I suggest you make a list of your favourite and healthy breakfast, stock your fridge with ingredients, make plan for accomplish and try out every new recipes that interests you.

how to get out of bed when depressed: a breakfast on bed

In my case, my favourite at all time ( and yes, I mean at al time ) is rice. Yes, many may laugh at me about this. I’m just a typical Asian right?

But there ‘s nothing I love more than a simple bowl of rice paired with a warm, carefully made omelet, jazzed up with a touch of soy sauce. Sometimes I attempt to add some vegetables to my omelet or simply have an apple to try to be healthy. However, I can never get tired of this simple dish.

Find something you love, perhaps a comforting dish that brings back good memories—like something your mom used to make during your childhood. Also don’t hesitate to experiment with new breakfast recipes and give them a try for yourself.

Yes, cooking your own breakfast is already a success. You will need to get up a little bit early than usual, (which creates a sense of being ahead of others), and yet, it yields results.

how to get out of bed when depressed: a woman is making breakfast

Here, I’d like to suggest a few breakfast recipes that I’m really excited about, in the hopes of inspiring you:

Italian Cloud Eggs

how to get out of bed when depressed: italian cloud eggs

Ingredients:

  • 2 large eggs
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons chopped sun-dried tomatoes
  • 1 tablespoon chopped fresh basil or dried basil
  • Salt and pepper, to taste
  • Toast or crusty bread, for serving

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. Separate the egg whites and yolks carefully, placing each yolk into a separate small bowl. Make sure the yolks are intact.
  3. In a mixing bowl, whisk the egg whites until they form stiff peaks. This may take a few minutes, so don’t rush.
  4. Gently fold in the grated Parmesan cheese, chopped sun-dried tomatoes, and chopped basil into the egg whites.
  5. Create two mounds of the egg white mixture on a baking sheet lined with parchment paper.
  6. Make a small well in the center of each egg white mound using the back of a spoon.
  7. Carefully slide one egg yolk into each well you created in the egg white mounds.
  8. Season the eggs with a pinch of salt and pepper.
  9. Bake in the preheated oven for about 6-8 minutes, or until the egg whites are golden and the yolks are still slightly runny.
  10. Keep a close eye on the eggs while baking to avoid overcooking the yolks.
  11. Once done, remove from the oven and serve the Italian cloud eggs on toast or crusty bread.

These Italian cloud eggs offer a unique twist on a classic breakfast dish, adding a burst of flavors from the sun-dried tomatoes and basil. 


Creamy Banana Oatmeal

how to get out of bed when depressed: banana oatmeal

Ingredients:

  • 1/2 cup rolled oats
  • 1 cup milk (dairy or plant-based)
  • 1 ripe banana, mashed
  • 1 tablespoon honey or maple syrup (optional)
  • Pinch of salt
  • Toppings of your choice: sliced bananas, berries, chopped nuts, a drizzle of nut butter, or a sprinkle of cinnamon

Instructions:

  1. In a saucepan, combine the oats, milk, mashed banana, honey (if using), and a pinch of salt.
  2. Place the saucepan over medium heat and bring the mixture to a gentle simmer.
  3. Stir occasionally to prevent sticking and cook for about 5-7 minutes or until the oats are soft and the mixture has thickened to your desired consistency.
  4. Once cooked, remove from heat and let it sit for a minute or two to cool slightly.
  5. Pour the oatmeal into a bowl and add your choice of toppings.
  6. Enjoy your creamy banana oatmeal while it’s warm!

Feel free to toss in some fun stuff like chia seeds, flaxseeds, shredded coconut, or a splash of vanilla extract to make it  your style.

It’s a flexible  dish that you can totally tweak to match whatever flavors you’re feeling.

Egg-Filled Portobello Mushrooms

how to get out of bed when depressed: mushroom stuffed

Ingredients:

  • 4 large Portobello mushrooms
  • 4 large eggs
  • 1/2 cup grated cheese (cheddar, mozzarella, or your choice)
  • 1/4 cup chopped fresh spinach or kale (optional)
  • Salt and pepper, to taste
  • Olive oil, for brushing

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. Clean the Portobello mushrooms by gently wiping them with a damp cloth. Remove the stems and carefully scoop out the gills using a spoon to create space for the filling.
  3. Brush the mushroom caps with a little olive oil on both sides and place them on a baking sheet, gill side up.
  4. If you’re using chopped spinach or kale, sauté them in a pan with a bit of olive oil until slightly wilted. Drain any excess moisture and set aside.
  5. Divide the grated cheese among the mushroom caps, sprinkling it evenly inside each cap.
  6. If you sautéed spinach or kale, add a spoonful of them over the cheese in each mushroom cap.
  7. Crack an egg into each mushroom cap, being careful not to break the yolk.
  8. Season the eggs with a pinch of salt and pepper.
  9. Bake in the preheated oven for about 15-20 minutes, or until the egg whites are fully cooked but the yolks are still slightly runny.
  10. Cooking time may vary depending on your oven and desired egg doneness, so keep an eye on them.
  11. Once done, carefully remove the egg-filled Portobello mushrooms from the oven.
  12. Serve hot, and enjoy your flavorful and protein-packed breakfast!

Let sunlight beam into your room

Ever thought about tossing in some extra vitamin D during the winter blues when the sun decides to play hide-and-seek? It’s definitely going to help with improving your mood.

Sunlight does more than just light things up. When you let that sunshine in, it actually triggers your brain to make more serotonin which is “the happy hormone”

When serotonin levels are balanced and functioning properly in the brain, you tend to experience a positive mood and reduced feelings of stress or anxiety.

You can simply leave your curtains open at night, go to bed, and wait for the sunlight to help wake you up the next morning.

how to get out of bed when depressed: a window

Ask a friend to wake you up in the morning

My number one tip on how to get out of bed when depressed is to involve a friend or a loved one. Your friend can give you a friendly wake-up call, and naturally, you won’t be hitting the snooze button a million times anymore.

They’re not just waking you up; they’re lighting up your mood too.

You guys can start chit-chatting, swapping stories, and maybe even sharing a laugh or two. Just that simple exchange of words can really set the tone for the day.

You can even talks about your plans for the day, this helps to motivate you to get out of bed. It’s like your friend’s enthusiasm rubs off on you, and  that to-do list that seemed daunting will become way more doable. You’re making a game plan for the day, and you got someone to bounce ideas off of.

how to get out of bed when depressed: a man is talking on phone

It’s not just about waking up; it’s about waking up with a dose of positivity and a game plan that’s got you raring to go. So, apply this tip to motivate each other get out of bed early!

You can wake up to watch Netflix, but not in your room

Ever thought about starting your day with a little dose of entertainment? 

The final tip on how to get out of bed when depressed might seem a bit odd, but it worked wonders for me.

You can head over to your living room, or just anythere as long as it’s not your bedroom. You can make yourself a cup of coffee or a cup of tea to help freshen yourself.

how to get out of bed when depressed: a man is watching netflix

By doing this, you’re not just catching up on the latest episode – you’re actually waking yourself up. As you sip your coffee or tea and get lost in those short episodes, your mind starts to shake off the sleepiness. 

Yep, we’re talking about actually getting out of bed – but wait, don’t panic just yet!

Think about it, rather than lying around in bed and letting time slip away, even the simple act of getting up to watch Netflix is a step forward.

It’s you showing up for yourself, making a small yet significant move to start your day in a different way.

Practice Gratitude Mindfulness in bed

In the ladder of emotional frequency, gratitude consistently ranks as one of the top emotions vibrating at the highest frequency.

Research studies consistently show that individuals with higher levels of gratitude experience better mental health. Gratitude has the power to transform your mood in a short time, and practicing it is also very simple.

You can think about three things you’re grateful for. These can be simple or significant, ranging from relationships and achievements to the beauty of nature or a comforting aspect of your daily routine.

It’s best to use Specific Details: As you identify what you’re grateful for, be specific. Instead of saying, “I’m grateful for my family,” you might say, “I’m grateful for the laughter we shared during dinner last night.”

Don’t forget to engage your senses: Engage your senses in your reflections. Consider not just what you’re grateful for but also how it makes you feel, what you see, hear, or touch that brings a sense of gratitude.


I hope you like my tips of how to get out of bed when depressed. These are just small tricks yet very effective  that have genuinely helped me conquer those bad days. When depression tries to wrap you up in its heavy embrace, these small steps can become your secret weapons. 

Depression might play the part of a heavy curtain, but with these strategies, you can draw it back, little by little, until the light starts shining in. Every sunrise is a new chance to take charge of your day, and by extension, your life.

Until the next time, take care!

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4 Comments

  1. Lily, your article genuinely touched a chord with me. Your personal journey and the authenticity with which you share your struggles is inspiring. It’s so refreshing to see actionable advice, especially the part about kickstarting the day with our favorite meals. Those breakfast ideas? Absolutely mouthwatering! I was wondering, do you have any nightly rituals or mental preparations to ensure a smoother morning? Your posts are a beacon of hope and knowledge. Eagerly awaiting your next piece.

    1. Hi there,

      Thank you from the bottom of my heart for your incredibly kind words. Reading your comment truly made my day. I’m so glad my article resonated with you and that you found value in the actionable advice shared, especially the breakfast ideas – it’s a joy to know they got your taste buds excited!

  2. Hey Lily,

    I definitely agree that it may sometimes be tough to get out of bed, even for people who haven’t yet reached the level of depression, but may be approaching that state.

    The key is to not prolong it – as you said, the longer it goes on, the greater the toll it tends to take on one’s mental and physical wellbeing.

    I can vouch from personal experience that getting early sunlight exposure goes a long way in boosting the mood.

    1. Absolutely, your insights resonate strongly with me. Recognizing and addressing those early signs of low energy or mood is crucial, and your point about not letting it linger is spot on. It’s a powerful reminder that proactive steps can make a significant difference in preventing a downward spiral.
      I’m glad to hear that you’ve found early sunlight exposure effective in boosting your mood. Nature’s light can indeed have a profound impact on our well-being.
      Thanks again for your thoughtful response.

      Take care,

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