Taking the First Step and Getting Out of Bed

The feeling of dread when your alarm goes off is a common experience, but for those navigating addiction, trauma, or mental health recovery, it can feel like an impossible battle. We understand how difficult it is to find the motivation to start the day, especially when you're battling mental and physical exhaustion. The good news is, by making small, manageable changes, you can start your day with more energy and a better mindset.

Why Is Getting Out of Bed So Hard?

For many people in recovery, taking the first step and getting out of bed is a difficult task due to a combination of physical and mental exhaustion. You might be dealing with disrupted sleep patterns like insomnia or frequent nightmares, or the emotional weight of shame and guilt. The bed can also feel like a safe haven, a way to avoid the day's stressors and responsibilities.

We've covered some foundational tips, but there's even more to discover about how to build a morning routine that supports your recovery journey. Keep reading to learn how to tackle the rest of your day with confidence.

Why Is Getting Out of Bed So Difficult During Recovery?

Suffering from addiction, trauma, or a mental health disorder is exhausting. Throughout one’s recovery journey, it is common to feel the effects of this fatigue each morning. Even the first step and getting out of bed can feel overwhelming. Depression and hopelessness, along with the weight of shame, guilt, or vulnerability, can drain a person’s energy and motivation.

While an individual may have a number of practiced coping strategies to help with the weight of these feelings, many can only be used if the person is already out of bed and ready to employ these techniques.

Getting out of bed amidst mental and physical fatigue is one of the most important tasks each day. Learning to start one’s day off on the right foot can enable the use of other coping strategies and provide each individual with the right start to tackle the day ahead. 

Why Is Getting Out of Bed so Difficult?

Those in recovery can find getting out of bed to be one of the hardest tasks of the day, and it is important to acknowledge the physical and mental exhaustion in one’s life. While recovery is a powerful and important journey, it is also tiring to constantly try new therapeutic outlets or manage oneself in social situations. 

While adhering to routines can mitigate some of this fatigue, it can take time to adapt to the scheduling of one’s life in recovery. It can also be difficult as one adjusts to the rigid schedule while they transition between phases of recovery or back into the “real world.” 

Some may also suffer from disrupted sleeping patterns as a result of their situation. One may experience frequent and debilitating nightmares, insomnia, or fragmented sleeping patterns. This can prevent them from feeling rejuvenated or well-rested after an attempted night of sleep. 

Getting out of bed can also contain an emotional block. For some, staying in bed may masquerade as a way to avoid tackling the stresses of the day ahead. It can be easy to mentally and emotionally sidestep the day’s responsibilities while in the safety of one’s bed. The stress of having to cope with daily responsibilities, meetings, obligations, and the world at large can all cause an individual to dread having to leave the bed in the morning. 

Taking the First Step and Getting Out of Bed:

Tips to Start Your Day Right

While it is common to dread the idea of facing the stresses of the world each morning, it is still an important part of one’s day.

Tempting as it may be to remain under the protection of one’s blanket, getting up and moving is crucial to employing other proper coping strategies and continue to progress toward one’s recovery goals.

This all works to prevent any emotional, mental, or physical stagnation from manifesting during one’s journey. 

Getting to Bed on Time

Being able to get out of bed actually starts the preceding evening. Getting to bed at a consistent time or starting a nightly routine as soon as one feels themselves getting tired can all help ensure they allocate the amount of time needed for a healthy sleep schedule. Turning off electronics, avoiding caffeine, and scheduling a proper bedtime can all help create a healthy bedtime routine that promotes rest.

Keep a Consistent Schedule

Setting a proper bedtime and morning alarm can help program the body effectively. There can be a great deal of difficulty if one’s schedule is not set to a particular time. While the implementation of a rigid bedtime may take time to get used to, being able to program the body to sleep and wake at certain hours provides the ability to readily get out of bed when needed. These times can be kept consistent all year, helping to mitigate the effects of changing daylight hours or Seasonal Affective Disorder (SAD). 

Keep Motivation Nearby

Keeping motivational keepsakes near one’s bed can help remind and inspire an individual of their recovery goals and show how they have overcome these stresses before. Photos or photo albums, journals, souvenirs, keepsakes, or a phone with motivational texts waiting can all help encourage an individual to get out of bed in the right mindset to take on the day. 

Start with Self-Care

Much of the dread of getting out of bed is due to the stresses and responsibilities in the day ahead. However, getting out of bed does not mean an individual has to immediately jump into these responsibilities. Setting an alarm that allows a person to start their day with self-care activities they enjoy can encourage them to get moving and begin their day in a safe and comforting mindset.

Morning yoga, reading a book, or spending time with pets can all be great ways to start a day without forcing an individual to immediately jump into more stressful responsibilities. 

Establishing effective coping strategies is paramount through recovery, but being able to get out of bed in the morning is essential to starting the day off right and ready to use all of one’s other strategies.

Frequently Ask Questions:

• Why is getting out of bed so difficult for people in recovery?

Getting out of bed is difficult because of physical and mental exhaustion, disrupted sleep patterns, and the emotional block of avoiding the day's stressors.

• How can a consistent sleep schedule help? 

Setting a consistent bedtime and morning alarm helps program your body to sleep and wake at certain hours, which makes it easier to get out of bed when needed.

• What role does self-care play in a morning routine?

Starting the day with a self-care activity you enjoy, such as morning yoga or reading, can encourage you to get out of bed without feeling the immediate stress of daily responsibilities.

• How can I use motivational items to help me get out of bed?

Keeping motivational items like photos, journals, or souvenirs near your bed can remind you of your recovery goals and inspire you to start the day with a positive mindset.

• How can I improve my sleep quality?

You can improve your sleep quality by going to bed at a consistent time, turning off electronics, avoiding caffeine, and establishing a relaxing nightly routine.

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Struggling to take that first step each morning is a challenge we understand deeply. At Chateau Health and Wellness Treatment Center, we know that building a foundation for recovery starts with facing these daily hurdles together. Our team is here to help you navigate the exhaustion, shame, and hopelessness that can make getting out of bed feel impossible. We offer compassionate support and personalized strategies to help you build a new, positive routine. If you or a loved one are ready to start this journey with us, please call our team at (435) 222-5225. We're committed to helping you find your footing and face each new day with confidence and hope.

About The Author

Ben Pearson, LCSW, Clinical Director

Ben Pearson, LCSW - Clinical Director

With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.

Danny Warner, CEO

Danny Warner, CEO of Chateau Health and Wellness

Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.

Austin Pederson, Executive Director

Austin Pederson, Executive Director of Chateau Health and Wellness

Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.