CBT and low mood

I woke up in a very low mood. I am practicing CBT and DBT. I had a few good days this week but today feel awful. If you practice DBT or CBT what would you suggest? I will probably do some cleaning and then do a jog/run later in the day and maybe wash my vehicle. I am thinking I should distract myself. The thoughts that are putting me in a low mood are not productive.

But if u wake up low your not producing that morning seratonin or not enough. I had to get ECT to get rid of my morning melancholia. Sometimes therapy doesnt work im afraid to say.
What is dbt anyway?

Hi Dechan, I just read this now, sorry I didn't reply earlier.

When I wake up in a low mood I try to distract myself with other activities - your plans sound really good, they are all things you have written about enjoying, maybe I would add planning a nice meal for yourself for later in the day.

How did it work out, are you feeling any better today?

Is boredom perhaps a problem?

I've been getting up early and immediately immersing myself in activity - something that engages both mind and body. I do art. It gets me 'free thinking'. I get completely involved in it. So, I've managed to eradicate my morning melancholy.

The afternoons are a bit harder as yes, this is when I get a bit bored. Again though I try to activate my brain. This is when I will do my CBT worksheets, journalling and homework. It takes me about an hour. I will usually then go to the market. I find myself napping afterwards. The CBT work sometimes is hard and takes a lot out of me. I have a daily guided journal too which seems to go hand in hand with the CBT.

You mentioned 'doing CBT'. I'm not sure what you mean by that. Are you telling us you are trying to use mindfulness and coping skills or are you referring to the homework involved?

What I am trying to say I guess is to keep your mind occupied.

That was about a week ago. The truth is I always wake up in a low mood. It could be body chemistry. Maybe I need to drink a small glass of orange juice or a green smoothie (natural sugar) as soon as I wake up. I also think practicing CBT helps with not allowing intrusive thoughts ruin my day before it even starts. Distracting activities help. I also "backtracked" and figured out what was bothering me.

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"Doing CBT" means actively practicing the skills. I think I am in a low mood in the morning because of low blood sugar and I should probably drink a small glass of natural fruit juice right away. I was happier when I had a job and just got up and out of the house. I think being unemployed is causing my problems. Until I get a new job I should probably schedule something more vigorous in the morning like a run. I think if I got out first thing in the morning it would improve my mood for the rest of the day.

Yes, I am bored~~~ but I think I've been bored for years~~~ It is something I really need to challenge myself to think about. I hate where I live (the US state) and really want to make a big cross country move to the coast but the thought of such a big challenge gives me anxiety. Again I need to practice CBT skills to approach this whole move thing.

I like your idea about doing CBT worksheets and homework in late afternoon. It's a good time to schedule that.

Thanks!

You are right about proper nutrition in the morning to give us a boost. I admit I am sorely lacking in doing so. Thanks though for the idea.

[quote=VanGore28;5512033]But if u wake up low your not producing that morning seratonin or not enough. I had to get ECT to get rid of my morning melancholia. Sometimes therapy doesnt work im afraid to say.
What is dbt anyway?[/quote



ECT !!!

Glad it worked for you but it isn't something I would do.

DBT stands for Dialectical Behavior Therapy.

I think I just need to drink a glass of orange juice as soon as I wake up. I might have low blood sugar in the morning.

I don't have any advice, unfortunately I can relate a bit to your feelings. Sometimes I wake up in a bad mood as well, and I'm often bored..

Big hugs to you, hope your situation will improve soon

Low mood, not really bad mood. I don't usually have bad moods but I do lack positive energy in the morning. I'm am going to work on eating or drinking something nutritious and getting out for vigorous exercise even though where I am it has been snowing all week.

I am more of a night owl and I like to go out a walk or do my shopping in the morning as its distracting, when I am off college. That isn't vigorous exercise I know, you could just try a walk even....