The Science Behind Morning Depression (And What to Do About It)

9 snips

Dec 16, 2024

Morning depression can hit hard, leaving many feeling fatigued and hopeless right after waking. Biological factors like the cortisol spike and circadian rhythm misalignment play a major role. Simple changes, such as light therapy and establishing a positive morning routine, can make a difference. Exploring hydration, gratitude, and even small actions like stepping out of bed can counteract the lingering gloom. Combining behavioral strategies with professional help can create a more uplifting start to your day!

Ask episode

AI Snips

Chapters

Transcript

Episode notes

INSIGHT

Morning Depression and Cortisol

Morning depression is linked to the body's circadian rhythm and cortisol levels.
High cortisol upon waking, combined with depressive inaction, can create a frozen stress response.

INSIGHT

Circadian Rhythm and Depression

People with depression show differences in the RORA gene, impacting their circadian rhythm.
Many depressed individuals experience delayed sleep phase, causing later wake-up times.

INSIGHT

Hypothalamus and Depression

The hypothalamus, regulating hormones and circadian rhythm, might contribute to morning depression.
An inflamed or larger hypothalamus may correlate with more severe depression.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership

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.

Check out the transcript: https://therapyinanutshell.com/morning-depression/

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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.