4 Simple Steps to Face Morning Depression

SadaNews - Mental health experts point out that what is known as "morning depression" is not an official medical diagnosis, but rather a common and real pattern of symptoms that can make starting the day very difficult; some individuals experience a drop in energy, motivation, or a sense of hopelessness during the early morning hours.

Dr. Snam Hafeez, a psychological specialist in the United States, stated that this pattern may involve difficulty waking up, low energy, lack of focus, and weak motivation to accomplish daily tasks, noting that some individuals may also suffer from changes in sleep or appetite, according to the American magazine "Real Simple".

Psychotherapist Saba Harouni Lori, who specializes in family relationships, added that some people may sleep more than usual or experience insomnia, and appetite may fluctuate between overeating or loss of appetite, alongside a tendency to withdraw socially and lose interest in usual activities.

Psychologist Charlene Ruyan explained that this pattern may appear even in individuals who do not suffer from a clinical depressive disorder, but it is more pronounced in those with severe depression, emphasizing that the persistence of symptoms for more than two weeks necessitates seeking specialized support.

Why Are Symptoms Worse in the Morning?

Experts believe that circadian rhythm disruption plays a crucial role in exacerbating symptoms in the morning; its imbalance leads to heightened feelings of sadness and fatigue, especially with poor sleep quality or frequent awakenings during the night.

They also point out that using a phone before sleep and exposure to blue light disrupt sleep and decrease its quality, while nighttime browsing of news or negative content increases stress and affects hormonal balance.

They explained that cortisol levels naturally rise after waking, which may increase anxiety levels in some individuals, while dopamine and serotonin levels, responsible for motivation and the feeling of happiness, are low.

Experts recommend following four daily habits that may help alleviate symptoms and improve morning mood:

A Comfortable Sleep Routine

This involves preparing a quiet, dark, and cool sleep environment, adhering to a fixed sleep schedule, avoiding the use of electronic devices at least an hour before bed, and engaging in calming activities such as meditation or journaling gratitude.

A Regular Morning Routine

This includes avoiding the use of the phone immediately upon waking, drinking water right away, having a balanced breakfast that stabilizes mood, and starting the day with positive social interaction.

Journaling

Writing down feelings in the morning helps to understand the mental state and identify triggers, as well as recognizes negative thinking patterns and redirects them in a healthy way.

Exposure to Sunlight

Experts advise opening curtains or going out into sunlight to regulate the biological clock and improve mood. Light movement such as stretching or walking can also aid in endorphin release, significantly enhancing mental well-being.