Overcoming Morning Struggles: A Journey to Better Mental Health

Q: Overcoming Morning Struggles: A Journey to Better Mental Health

Hello Jason： I'm not sure how many hours of sleep you get. <br>If you often have trouble getting up in the morning, you might consider going to bed earlier to extend your sleep duration. <br>Alternatively, do you have any family members or friends living with you who can help wak

I can't think of a topic?

Hello, doctor.
Thank you very much for your previous response.
I have also communicated this issue multiple times to my psychiatrist.
He mentioned that the medication is fine and suggested that I use two alarm clocks.
However, regardless of how many alarms I set, I still end up hitting snooze on my phone alarm.
I have brought this issue to my doctor's attention long ago, but it persists.
My psychiatrist often says that when the alarm goes off, I should get up immediately, but sometimes I just can't do it.
I turn off the alarm and continue sleeping until I feel fully rested.
A few days ago, I was reprimanded by my assistant manager for being late to every shift, regardless of the time.
After that, I realized that this situation is unacceptable! I need to change, and I haven't been late for the past 3-4 days.
I want to keep this up and develop a habit of punctuality.
About a year or two ago, around April, I enrolled in a preparatory course for a national exam.
I need to reiterate this point.
Last year, I was unable to complete all the video courses due to work commitments.
Later, when my boss did not assign me to the original project and I returned to the headquarters, I realized that work was only a small part of the issue.
The main factor is still myself—my own mindset! I once took an interesting test that indicated I am always rushing forward without paying attention to the scenery around me.
I really don't understand—what's wrong with the scenery around me? People always want to develop towards better places.
However, I truly cannot multitask; aside from work, I do my job seriously and manage to do it reasonably well.
I haven't read much; I've only skimmed a little.
I keep wanting to finish watching the video courses.
Normally, I am not someone who excels academically, and I sometimes feel the urge to curse at my enemies.
Occasionally, I inexplicably feel like shouting out loud.
I haven't studied much, and the pressure isn't high, so I don't know why I feel like yelling.
(This part is not about cursing.) Besides work, I do not have a habit of exercising.
I believe that work is the best form of exercise, so I work hard and end up too exhausted to engage in any physical activity! When I was younger, I wanted to become a poet, like Li Qingzhao, and write some poetry or lyrics.
Unfortunately, my education level is not high, and sometimes I can't help but curse at my enemies.
I really lack the background and talent for that.
The difference in skill levels is just too vast! Thank you, doctor, for your response.
I am grateful.

Jason, 40~49 year old female. Ask Date: 2022/04/11

Dr. Lin Mianzhang reply Psychiatry

Hello Jason: I'm not sure how many hours of sleep you get.
If you often have trouble getting up in the morning, you might consider going to bed earlier to extend your sleep duration.
Alternatively, do you have any family members or friends living with you who can help wake you up? As for the times you feel the urge to scream, it may be beneficial to arrange for psychological counseling to understand the underlying reasons.
Wishing you peace and good health!

Reply Date: 2022/04/11

More Info

Overcoming morning struggles can be a challenging journey, especially when mental health issues like anxiety and depression are involved. It sounds like you are experiencing a combination of difficulties that manifest in your mornings, including trouble waking up, feelings of anxiety, and a tendency to procrastinate. These issues can significantly impact your daily life, work performance, and overall well-being.

Firstly, it's important to recognize that your struggle with waking up and feeling motivated in the morning is not uncommon. Many people face similar challenges, particularly those dealing with mental health concerns. The feelings of fatigue, anxiety, and even depression can create a cycle that makes it hard to get out of bed and start the day. This cycle can be exacerbated by the pressure of work and the expectations you place on yourself.

One effective strategy to combat morning struggles is to establish a consistent sleep schedule. Going to bed and waking up at the same time every day can help regulate your body's internal clock, making it easier to rise in the morning. You mentioned using multiple alarms, but if you find yourself hitting snooze repeatedly, it may be beneficial to place your alarm clock or phone across the room. This forces you to physically get out of bed to turn it off, which can help break the cycle of hitting snooze.

Additionally, creating a morning routine that you look forward to can make waking up more enjoyable. This could include activities such as stretching, meditation, or enjoying a favorite breakfast. Incorporating light exercise, even if it's just a short walk, can also boost your mood and energy levels. Exercise has been shown to release endorphins, which can help alleviate feelings of anxiety and depression.

It's also crucial to address the underlying mental health issues that may be contributing to your morning struggles. You mentioned feeling overwhelmed and having a tendency to ruminate on negative thoughts. Cognitive-behavioral therapy (CBT) can be particularly effective in helping individuals identify and challenge these negative thought patterns. Working with a therapist can provide you with tools to manage anxiety and improve your overall mental health.

If medication has been suggested by your psychiatrist, it may be worth considering as part of a comprehensive treatment plan. Many people find that medication can help stabilize their mood and reduce anxiety, making it easier to engage in daily activities. It's understandable to have concerns about long-term medication use, but discussing these concerns openly with your psychiatrist can help you find a solution that works for you.

Lastly, it's essential to practice self-compassion. Recognize that overcoming these struggles takes time and that it's okay to have setbacks along the way. Celebrate small victories, like getting out of bed on time or completing a task, and be gentle with yourself during challenging moments.

In conclusion, overcoming morning struggles is a multifaceted process that involves establishing healthy routines, addressing mental health concerns, and practicing self-compassion. By taking small, manageable steps and seeking support when needed, you can gradually improve your mornings and overall mental health. Remember, you are not alone in this journey, and there are resources available to help you along the way.

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