What to Do When It Feels Impossible to Get Out of Bed

There are some days when the weight of depression can make leaving the bed in the morning feel impossible. On the outside, this can translate to canceled plans, missed work, or being late. Inside, time at home and in bed can lead to blurry days and a sense of derealization. Over time, the cost of relationships, work, and quality of life is immense.

Those who have never experienced this level of depression might think, "Well then, just get up." But it's not that easy. Depression is the leading cause of disability worldwide (Friedrich, 2017). The impact is real. In certain forms of depression, a symptom known as "leaden paralysis" causes a severe drop in energy, making everyday tasks a million times more taxing (Qi et al, 2020).

Imagine going through a typical day of activities like getting up, making breakfast, and driving to the workplace. Now, picture doing all those things while walking against an invisible two-foot wall of water. That's what leaden paralysis is like.

Here are three strategies that may provide some relief on these difficult days.

1. Be kind to yourself. Depression can turn us against ourselves, feeding off of self-criticism. Self-kindness is an act of defiance against depression. You can begin by simply noticing when your self-dialog becomes harsh and replacing it with compassionate words. Remember, no one would choose to feel this way. Your wellness is more valuable than any task.
2. Break the day into "hoops." A strategy I found helpful when I have struggled with low days is breaking the day into sections. I visualize these tasks as hoops. Activities like getting up or brushing your teeth can be imagined as each a hoop to be conquered. Picturing myself jumping through each hoop I've set is an encouraging visual and can make the day less overwhelming. For the trickiest days, this activity can also help to determine what activities or "hoops" can be relegated to another day.
3. Reach out for help. If you are experiencing this degree of depression, it is vital to seek support as early as possible. Without intervention, these symptoms can be corrosive. You may reach out to formal resources such as help from a therapist or psychiatrist. Talking with a peer support specialist or sponsor might also help. While you may desire to be alone, being with others is critical in times like this. In isolation, it is easy to fall into an echo chamber of negative thoughts and inactivity, creating a cycle that bolsters depression.

Many experience an episode of severe depression, including ones that include the symptoms of leaden paralysis. Recovery is possible. Utilizing coping strategies and reaching out for extra support are two initial steps toward wellness.

To find a therapist, visit the Psychology Today Therapy Directory.

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