I am not a therapist, doctor, or licensed professional. I am just a person speaking on my own experiences with mental illness. Please talk with your own care team before making any changes that will impact your health or wellbeing. You can read the full disclaimer here.
I am not a therapist, doctor, or licensed professional. I am just a person speaking on my own experiences with mental illness. Please talk with your own care team before making any changes that will impact your health or wellbeing.
This post contains affiliate links, meaning I make a small commission (1-3%) if you add a product to your cart after clicking the product link on this page and then complete the purchase within 30 days. This is at no extra cost to you. I recommend products I have personally tested whenever possible. Products I have not previously purchased myself are selected to the best of my ability. I recommend these items because they are a quick way to start feeling a little better as soon as possible while you work with a professional to target the root of your issues, or just as a convenience to you.
You can read the full disclaimer here.
Sometimes getting out of bed is too big of a task to handle. I’ve been there and I’m so sorry that you’re struggling. That feeling of being paralyzed by the crushing pressure of life is something I wouldn’t wish on anyone. Please remember, it’s okay to rest when you need it. If you don’t set aside time to recover from living your body will force you to. If that’s what’s happening, listen to it and rest up.
I’ve said it before and I’ll say it again. It would be a perfect world if we could follow every piece of self-care advice that was thrown at us. Not everything will be the right fit for you and I wholeheartedly understand how insanely difficult it is to do even the most basic things when you’re depressed, not to mention other barriers to self-care like money.
Below you’ll find some things you can do or purchase to make your stay in bed more comfortable. If you happen to be reading this while in a decent place mentally, consider setting some of these things up now so that they are there when you need them the most.
Now let’s talk about self-care, my lovely depressos.
That’s right, you can still get some movement into your day without leaving the bed, or even sitting up for that matter. Here’s a brief low-effort yoga routine that you can do laying down in bed. It’s intended to be a slow and low-impact way to wake up your body and prepare for the day but I find it incredibly useful on days that I can’t function. It might help you ramp up and get the motivation to get something done, or it might just relieve some of the stiffness that comes with lounging for a while. Or just stick with corpse pose until you feel the will to move again.
Don’t underestimate the power of sunshine and fresh air. Vitamin D deficiencies are ridiculously common and can cause depression-like symptoms, which isn’t doing you any favors by compounding your regular depression. At least try to get 15 minutes of sun, if you can. Opening a window and getting a breeze of fresh air is a wonderful alternative to leaving the house or the comfort/prison of bed.
Changing bedsheets is a major pain in the ass and is probably the last thing you want to do right now. But peeling your top cover back and wiping out some of the crumbs and fuzzies that have accumulated might help you feel a bit fresher. Maybe hit it with some febreeze while you’re at it.
Put on some chapstick or lotion. Try to focus on the sensation. Small sensory exercises are like a form of meditation and can help center your head or bring your wandering brain back into your body.
Reading when you’re depressed is hard. A podcast might still be a little difficult to focus on, but something lighthearted might help you feel better and give your eyes a break from screens. There are also plenty of meditation and relaxation podcasts out there and a whole world of audiobooks.
If you can afford it, having fresh, hot food delivered is a nice alternative to binging snacks and freezer meals. Treat yo’self.
Y’all, this pillow changed my life. Yes, it is made for pregnant people and no, you won't care either when you feel how comfy it is. I’ve been an insomniac since childhood and I have nightmares nearly every night. Having something hugging me on both sides has not only made me more physically comfortable but has also noticeably decreased my nightmares. Not to mention, it’s perfect for lounging since it acts like armrests when you’re sitting up.
Do you accumulate a million things around and in your bed once it becomes the nest that you never leave? And then you start losing things in your sheets or under the bed and your will to live somehow plummets past rock bottom? Yeah, me too. Keep a little caddy next to your bed (or on your nightstand if it isn’t covered in old cups) so you can stash some of your more important items in there so you stop losing them. Think of it as a mini care package that you keep within arm’s reach. Some things you can keep in there:
I have a lavender one that I spray on my pillow before bed and an energizing mint one that I spray in the mornings or when I need a little boost. I haven’t tried this brand in particular, but their variety of scents sound amazing!
We both know that you’re not gonna throw away that wrapper for a while. Keep a can, or even just a grocery bag, by your bed so you can toss things as needed without getting up. It will make cleaning your room so much more manageable later.
Refill it once and you have water for the rest of the day. It can also help keep tabs on how much water you’ve had for the day so you can maintain some semblance of self-care. A lot of water bottles with these "inspirational" reminders on them are weirdly aggressive and give me diet culture-like shame vibes, so this was the most genuinely motivating one I could find.
You probably already knew this was going to make an appearance. I bought this one specifically for myself because it’s cheap and is made of glass beads, which are supposed to help the heat pass through more easily so you don’t overheat. A weighted blanket should be about 10% of your body weight, so the 15 Lb option was perfect for my 145 Lb self. These blankets fit across my queen-sized bed and so it’s big enough to fold over on itself if I need more weight. This product listing has a great chart showing what size and weight you should get for yourself.
For legal purposes, this is a joke.
Please do not hesitate to reach out for help if you need it. Here is a list of help hotlines that you can contact if you need someone to chat with. Remember that this feeling won't be forever and it's okay to rest when you need it.
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