Depression is a prevalent mental health condition that can impact you at any time of the day, with morning depression being particularly challenging due to its potential to set a negative tone for the entire day. However, there are evidence-based strategies recommended by Oxford Minds Therapy that can help you reduce or overcome morning depression and start your day on a more positive note.
- Establish a Consistent Morning Routine:
Research has shown that establishing a consistent morning routine can significantly impact mood and overall well-being. Oxford Minds Therapy emphasises the importance of morning routines tailored to individual needs, helping to instil a sense of calm and positivity. This routine should include activities such as meditation, exercise, or engaging in a hobby. By starting the day with structure, you can better manage your emotions and reduce the impact of morning depression.
- Practice Mindfulness and Gratitude:
Mindfulness practices, such as meditation and deep breathing exercises, have been shown to be effective in reducing symptoms of depression. Oxford Minds Therapy advocates for integrating mindfulness into daily life, including mornings, to cultivate present-moment awareness and decrease negative thought patterns. By practicing mindfulness in the morning, you can cultivate a sense of present-moment awareness and reduce negative thought patterns. Expressing gratitude, a key approach promoted by Oxford Minds Therapy, can also help shift focus away from depressive thoughts.
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- Exposure to Natural Light:
Exposure to natural light in the morning has positive effects on mood and sleep patterns. Oxford Minds Therapy highlights spending time outdoors or near a window in the morning as an effective way to regulate daily rhythms and boost serotonin levels, which can improve mood and energy levels. Adding a brief morning walk or sitting outside with a cup of coffee can enhance these mood-improving benefits
- Engage in Physical Activity:
Exercise is widely recognised for its positive impact on mental health, including reducing symptoms of depression. Oxford Minds Therapy frequently recommends physical activity in the morning, such as a brisk walk, yoga, or strength training to release endorphins and improve mood. Regular exercise has is linked to better sleep quality and overall well-being, making it a valuable tool in combating morning depression.
- Mindful Breathing Exercises:
Incorporating mindful breathing exercises into your morning routine can help calm the mind and reduce feelings of anxiety or stress. Techniques suggested by Oxford Minds Therapy include focusing on your breath upon waking, inhaling deeply through your nose and exhaling slowly through your mouth. Practicing mindful breathing can promote relaxation, improve mental clarity, and set a positive tone for the day ahead.
Conclusion:
Morning depression can be a challenging aspect of living with depression, but with the right strategies and support, you can reduce its impact and start your day with a more positive mindset. By incorporating these research-supported approaches into your morning routine, you can take proactive steps towards overcoming depression and improving your overall well-being. Remember to approach these strategies with consistency and an open mind to experience their full benefits.
By Victoria N Waligo
https://oxfordmindstherapy.pbnlp.org/
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Phone: +447826 966828
WhatsApp: +447826 966828
Email: Victoria@PeopleBuilding.co.uk
References:
- Kaczmarska, J., & Bellgrove, M. A. (2020). Circadian rhythms and their influence on mood and cognition: Implications for mental health. Psychological Medicine, 50(10), 1631-1641.
- Hofmann, S. G., & Gómez, A. F. (2017). Mindfulness-based interventions for anxiety and depression: Evidence for mechanisms of change. Psychiatry Research, 254, 218-227.
- Wirz-Justice, A. (2018). Chronobiology and mood disorders. Dialogues in Clinical Neuroscience, 20(3), 281–289.
- Blumenthal, J. A., Smith, P. J., & Hoffman, B. M. (2019). Review: Is exercise a viable antidepressant treatment? Current Opinion in Psychiatry, 32(2), 79-84.
- Pranava, R., & Sharma, N. (2021). Controlled breathing techniques: A meta-analysis of effects on mental health. International Journal of Mental Health, 50(1), 65-75.