The Science Behind Morning Depression (And What to Do About It)
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Morning depression is a common experience where symptoms of depression, such as fatigue, hopelessness, brain fog, and difficulty getting out of bed, are at their worst upon waking. This is largely influenced by biological factors, including the cortisol awakening response, where stress hormones spike in the morning, causing a sense of overwhelm or shutdown. Misalignment of the circadian rhythm, due to genetics, sleep disorders, or inconsistent schedules, can exacerbate these symptoms. Additional contributors include inflammation, which peaks for some people in the morning, and underlying conditions like sleep deprivation, insomnia, or physical illnesses such as low thyroid function or anemia.
Treatment focuses on resetting the circadian rhythm and managing cortisol through light therapy, melatonin microdosing, consistent sleep hygiene, and gradually building a positive morning routine. Simple actions like taking one step out of bed, drinking water, or practicing gratitude can help counteract the depressive freeze response. Talk therapy and medication, particularly SNRIs, can also provide significant relief. By addressing these biological and behavioral factors, individuals can create mornings that feel manageable and even uplifting. Small changes, taken one step at a time, can lead to meaningful improvements.
00:00 Intro
01:06 Symptoms of Morning Depression
01:40 What Causes Morning Depression Symptoms
09:09 Treatment
15:33 Summary
Check out the transcript below:
The Science Behind Morning Depression (And What to Do About It)
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life’s direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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49 Comments
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I have 4 young boys and my partner is a very fussy stubborn bossy headstrong loud woman and i just want to run away from them all. I have never been depressed in my life until we had all these kids and she became like this. I feel like im trapped and wasting my life going through the same boring negative depressing thing day after day. I constantly day dream about just leaving and having no more responsibilitys and not having to worry about anyone but myself.
Am I wrong to think/feel like this? Am i just being selfish?
I am honestly just so burnt out and drink alcohol daily just to cope and block it all out.
Great info! I know I need to improve my sleep. For me, I think it's my blood sugar combined with external noises disturbing my sleep. I'm trying to figure out a small snack before bed that will hold me until breakfast.
Great tone and delivery, good humor and evidence based information; color me impressed!!
I just sleep all day. Im ok. 😂
I'm depressed throughout the day
I wish someone would make one of these with tips that sound more like dude tips. Like instead of "do something positive like read something happy" maybe give an example of something happy we could read. Guys getting ready for work arent probably in my experience going to really think oh gee this is a happy read first thing in the morning. Lol what can I say? We're guys.
Lets start talking about depression being a natural reaction to our modern American hell. Infind it hlepful to remidn yourself that what youre feeling isnt necessarily a negative state in itself. Its actually a signal that our brains are actually functioning as natire designed.
My mornings are nightmare . I am most anxious panicked depressed everything when I try to wake up
I feek like its not worth it at all..everything feels dead including me.. like i just want to switch off something in me.. and this futher makes things more depressing as it prevents me from doing my work resulting in more anxiety
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against Suicidal, depression and anxiety. Saved my life.
Whoa. I was feeling quite depressed from a couple of days. And now yt recommended this video. Its like youtube knows what i am feeling❤
Wow, this is so affirming. Thank you so much. Life changing information.
Thank you for the tips! I am struggling with high cortisol in the morning. I will try to get out of bed and move! 👍🙏
Working out has been the biggest game changer for my depression! Unfortunately it didn’t make me “feel” better emotionally but it’s really easy to get out of bed now because my bones always hurt and it’s a lot worse trying to lie still in bed. So that at least gets me up.
useful info. thanks. but the delivery manner is like a shot of cortisol:)
Ugh so sick and tired of 40 some years of morning depression and depression. Tired of trying meds that no longer work. It's a miserable life when it never gets better.
Coffee is my salvation
I have no trouble falling asleep but I'm awake about 3 or 4 times in the night, sometimes I feel better as the day goes on but mostly I don't, I have stomach problems ,racing heart, panick and feel I can't breath every morning, it can last a few hours or all day but usually it's calmed down by the evening.
You know what makes me depressed? NJ folks are pretty fake. This kid tries to steal my tips every Friday night and the only reason I don't fold the kid like laundry is because somehow I would be the bad guy.
Thank you for this video!❤ The mornings are always the most difficult for me too.
All of these are insightful. But in my case, it’s mostly because of work.
Watching this at 2am. I hate mornings 😢
What if your peak energy is in the evening and at nite? So how do you make yourself be asleep??? Waiting to be at sleep at 4:00 am.
this was such an uplifting video. ive had depression in the past and still struggle with depressive episodes from time to time but considered myself pretty much depression free for years now. the only thing that's stayed has been feeling completely empty in the morning. getting moving always makes it better but its just getting increasingly hard to get to a place where i am moving each morning. hearing there's actually a biological reason for it helps me tremendously and im excited to wake up tomorrow and put it to the test. thank you!!
I realize watching this, i would have hated this video a few years ago when i was really struggling after a really bad burnout. I'm talking major struggle, not being able to fall or stay asleep, sleep paralysis, major sleep deprivation, extreme stress, crippling depression and suicidal thoughts… I was one of those who genuinely tried everything that could help but nothing ever did, and i hated it with a passion when people were like "you just gotta do this or that. Like just do it and it will get fixed". (Makes my blood boil still today when i think about it 😅). I realize now this type of advice is for people who aren't REALLY struggling. For people who have come upon a rougher than normal patch and need some tips to feel better, whose brains/bodies are functioning in a normal way. People whose obstacle is a hill and not mount Everest… People like me today, which is why i'm feeling this video right now!
And let me yell y'all, i'm so fricking greatful to have these issues now. To have my google search be like "ways to get a better morning routine" and not "reasons to stay alive". I thank God every day i'm not in that place anymore.
I guess i just wanted to say, for those out there who are REALLY struggling, (especially after a bad burnout like i had), what can really help you, what helped me and i'm convinced is the only remedy to all that which i described… Is time. You need absolute peace of mind for a long ass time and a big spoonful of self-compassion. It's gonna take time to heal, so let it. You're gonna need help to stay on track, so seek it, even though not many people will truly understand what you're going through. Seek stability and calm with every action you take, and while being completely honest with yourself. Go back to the basics, back to nature and all God intended for us, And then, given lots of time, it will slowly start to actually get better.
My prayers today go out to anyone who's in that place. God bless and heal you 🙏❤ and don't give up! There IS light after darkness for those who stick around!
On getting a dog (or any animal): it can be good for those who are depressed with some considerations. You’re able to care for it and commit for the life of the dog (or animal.) Millions of dogs (and cats etc) are in shelters, rescue orgs etc abandoned or given up incl by those who realized they couldn’t care for it. Adopt don’t buy and please think carefully about the needs of the animal and the reality of caring for it daily.
My cats are not depressed at all in the mornings! They have no difficulty to force me out of bed at 4:30 am. 😅
I love that you mentioned Dr. Tracey Marks!! I love her, and I love your videos, too!
Yes because a new long day awaits – late eve. Better and sleep to escape it –
The one task for me is to open the curtains. It feels rewarding and the light coming through feels wonderful.
I really needed to see this 🥹. Thank you, and I’m glad to know I’m not alone
Finch (mental health pet) is a useful app. I get rewarded in the app just for getting out of bed.
So what do you do if getting more sleep isn't possible? I have to get up at 4 am every day for work and don't get home until 4:30, where I am then a full time caregiver for my dying mother who doesn't go to bed until 9:30 at night and then I am so stressed and depressed I am unable to fall asleep until after 11? Weekends, I can sleep in until 6 am if I'm lucky.
You described exactly all the symptoms I have every morning. Thank you for this information ❤❤❤
Hint: It's my job.
Work
I don't think I'm depressed in the morning but I have very intense racing negative thought about others or myself and caffeine makes it much worse. usually by noon it has mostly gone away.
I find myself unable to jump out of bed anymore, I know too much:(
So interesting!
I often feel in the morning, when I have bad discussions, or just too many bad thoughts, I habe a hard time to get back to do things, and I try as hard as possible to force myself into the next tast ☺️
I realized moving is key, and having a short session of some workouts, i can get active again 😊
Experiencing dawn phenomenon with diabetes had made mornings painful. During the day I’m fine but at 3am I’m wide awake and my blood sugar has spiked.
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
I wish I could overcome my depression, it is a terrible way to move through life.
Great video, thank you SO MUCH
Yay! Aboit rhythm, for me it's pièce de résistance. I didn't realise it is just spelt the same as in English, except with accents 🙄
YouTube is a cause if you read titles and click.
A regular circadian rhythm is very difficult for me right now. I suffer long-term depressive illness and generalised anxiety disorder and take meds for those. However, I also currently work shifts in a stressful job that I hate (6am-3pm and 3pm-11pm, which swaps over every four weeks). I really struggle with horrible dreams just before waking up and usually feel down first thing, which makes it a struggle to get myself together to face the day. I know that I need to change my job for one that allows me to keep more regular hours. I also need more outdoor time and exercise. These are my goals for this year.
This is mostly because I'd rather stay in bed, but my mind starts racing so it won't let me, lest it haunts me in my sleep.
Your joy in your delivery is very engaging and inspiring ❤
I find this super interesting about high cortisol trapped making depression, for me I actually got hormone testing and my cortisol was crashing in the morning and spiking in the afternoon. My progesterone was also crashed. I used to be a morning person I’d say. High cortisol for me definitely makes me anxious but less depressed. I can’t wait to look into the circadian rhythm theory for myself. Thank you!