I thought I would have a nice productive day, but I just want to stay under the covers. It’s only been 10 hours of sleep so far….
Part of your brain wants to get you up and be productive. But the part that appears to be in charge of your body wants to fall asleep and escape the world. The part that is in charge at that point, mired in emotion, is your ego-self. For most of us, that’s the part of our mind that always calls the shots. It’s doing its job of protecting you in the moment from facing the day. Mixed in with depression may be feelings of guilt for staying in bed all day, and the strategy to deal with that may also be to go back to sleep.
The part that’s being voted down, that’s the observer-self. That’s the one aware the you are depressed but is not the depression itself. If your consciousness can shift toward that part of your mind, you may salvage this day after all and turn it into something that feels good.
There are ways to loosen the grip of your ego-self enough to get up and get back into the flow of life. Here are some things to try:
The Marionette
You feel lifeless, like a wooden doll. But perhaps that doll has strings. Let your observer-self control your body; picture yourself as a puppet and tell it what to do: Lift legs. Sit up. Walk to bathroom. Your face may have the expression of a slowly melting wax mannequin, but it is stuck on your head which is stuck to a marionette puppet body that your rational observer-self is controlling.
The marionette technique can be good for getting you started, maybe all the way to the kitchen to go through the motions of eating breakfast. At some point you may slip into a groove and become engaged in your day.
Saint John’s Wart
This is a natural herb that traditionally boosts mood. It’s ok to experience your sadness and to contemplate its meaning, but at some point, if you want to bring good things into your life, you have to feel good again. Taking a liquid extract of saint john’s wart may help ease the sadness. If you are a caffeine drinker, you might try a super mood enhancer of saint john’s wart mixed into a caffeinated beverage.
Stream-of-Consciousness Journaling
You may have to first force yourself into a sitting position. Then, do this:
Start by writing a question, such as, “Why do I feel blah?” Or “Why is it hard for me to get out of bed today?” Then just write everything that comes to mind, without erasing or editing. This is a remarkable way to surface insights. It can be reassuring to have a reason for how you are feeling, and this free-form journaling process may even give you an idea of what you want to change in your life.
Gratitude
The old stand-by. Making a list of things you are grateful for, even when everything feels horrible, can lift your spirits and help bring more positive things into your life. Just start writing, “I am grateful for …” or “Thank you for …” You can start with simple things, like the sun, water, fresh air … How about a relative or a friend or some part of your body that’s working well? It can be very revealing to discover through this process how much you are grateful for even when feeling down. An added boost can come from reading the finished gratitude list out loud.
Nature
Force yourself to go on a nature walk. Walk slowly and appreciate the life around you. If it’s warm enough, you might try it barefoot, to feel more grounded to Mother Earth.
None of these suggestions are meant as medical advice or to substitute for professional guidance. These are just some of the things I’ve found work for me. Now get out there and be your own puppet-master!
