If you start the day feeling sad or anxious, or have very
low energy and find it hard to get out of bed – and you feel this way for two
weeks or more – you may have morning depression.
Depression can hit different people at different times of
the day; it is rarely a steady state all day long.
Morning depression, also called diurnal mood variation, is
not a separate condition to depression, but it is considered a hallmark symptom
of clinical depression.
When you have a tough day ahead, or you are feeling tired
from lack of sleep, it is natural to feel a bit down about the day ahead.
Morning depression is different. It tends to occur even when
there is no obvious reason for feeling down, and no reason for the ups and downs
of mood throughout the day.
“People who are depressed may feel there is no clear reason
for the mood changes they experience at certain times of the day. Unlike people
who do not have depression, they may feel that they are unable to control the
changes,” explains Nancy Schimelpfening from the depression support group, Depression
Sanctuary.
What are the symptoms?
Schimelpfening says people who have depression with diurnal
mood variation have a low mood and feel that their depression symptoms are at their
worst in the morning, but they seem to get better throughout the day.
They are likely to feel the classic depression symptoms of
profound sadness and low mood, as well as feeling:
- irritable or easily frustrated
- extremely tired and lethargic upon waking,
- difficulty completing daily tasks
- little or no enthusiasm or interest in the day ahead (even
if pleasurable activities are planned)
- it is hard to wake up or getting out of bed.
What causes morning depression?
Morning depression has similar triggers to clinical
depression, which is caused by a complex mix of physiological, mental and
emotional stressors.
Psychologist Dr Sarah Gundle says this type of depression
can also be linked with your sleep and circadian rhythms.
“Your body’s natural clock, called the circadian rhythm,
regulates everything from heart rate to body temperature. It also affects
energy, thinking, alertness, and mood.”
Dr Gundle also points out that stress can play a direct role
in depression. “Too much cortisol can be linked to anxiety and depression,” she
explains.
“Normally, cortisol levels spike in the mornings, leaving
some people feeling more down. However, when your sleep schedule is off, these
hormones will either be irregularly produced or create an imbalance causing
morning depression.”
What to do about it
If you have noticed these symptoms, the first step is to
rule out other issues which could be causing your symptoms, such as sleep
deficiency, iron deficiency or stress and exhaustion.
Make an appointment with your doctor to talk about your
symptoms.
After ruling out other issues, they may suggest a range of
treatments such as seeing a psychologist or therapist, medication, meditation,
exercise, or changing your eating and drinking habits.
Light therapy, also called phototherapy, might also help.