Could mirror work help your morning depression?

“It’s so much more than just quickly regurgitating a few words you found online.”

Depression can be debilitating. I’ve struggled with it for years. In between the countless appointments with my GP, the waitlists and failed attempts to stick to any sort of medication, I searched for more accessible ways to make my day-to-day functioning a little easier. 

Truthfully, I mainly needed help getting out of bed without hyperventilating at the thought of merely existing. I later found out that this was called morning depression. I experienced heightened feelings of hopelessness and panic as I woke, which gradually eased as the day progressed. 

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It sounded like there were banging pots and pans inside my brain, coupled with a tragically despondent inner monologue every time I opened my eyes. Morning routines were therefore rendered useless, until I discovered the magic of a mirror. 

Mirror work initially sounds simple – you stare directly at yourself while repeating affirmations. But the task itself can be excruciatingly awkward and it’s so much more than just quickly regurgitating a few words you found online. 

It’s the act of sitting with yourself and really taking everything in that can make it difficult. For those with a wounded inner child, it’s also a tool used for reparenting our younger selves and reprogramming our subconscious mind to feel safer in our bodies. 

In one 2017 study, participants who spoke compassionate phrases to themselves in the mirror experienced greater levels of positive emotions. Another result was mirror work helped to heighten participants’ heart rate variabilities, which indicated a stronger capacity to withstand stressful situations. 

In order to have a good day, I had to believe it was a good day – an extraordinarily magical day at that. What felt silly at first truly altered the course of my mornings. While it’s no magic fix by any means, here are my tips for practising mirror work. 

Write down personalised affirmations

You don’t need to follow anyone else’s. What works for them might not for you so take some time to figure out what it is exactly you need to hear. 

If you struggle with feeling worthy of love in your relationships, write down the opposing belief, like “I am worthy of receiving love in all my relationships”. Scrap the flowery stuff and don’t repeat something to yourself that you can hardly understand. The simpler the better. 

I found shorter, concise sentences were easier for the mind to digest, rather than something like “I am intrinsically abundant in this life and the next”. We’re aiming for clarity and peace, not a self-induced spiritual psychosis. 

Find a safe space

While my roommates were somewhat aware of my mental state, I worried them hearing me chant “I am powerful!” might have them even more worried. I had to find a way to comfortably approach mirror work without feeling paranoid about being heard (or potentially mistaken for delusional). 

A safe space is key to practising mirror work. I use the time I have waiting for the shower to heat up to face myself in the mirror. And if you’re feeling extra awkward or embarrassed, play some light ambient tunes in the background to fade out the noise of your own voice. 

Carrying around a small pocket-sized mirror works wonders too. You don’t just have to practise mirror work in the comfort of your own home. If you’re ballsier and committed, try executing it on your way to a social event or in your car. 

Meditate beforehand 

Sometimes jumping straight into practising mirror work can feel artificial. If I woke up and instantly began repeating affirmations, I’d probably start crying before turning straight back to bed. 

So, take some deep breaths before you begin and ground yourself for as long as need be. If you’re not someone who meditates, sitting quietly with no distractions might work well for you too. Besides, being present is what meditation is all about. 

Stay consistent

Although you may feel the effects of mirror work after your first go, staying consistent is necessary for your future self. Change takes discipline and commitment. 

With that being said, don’t force yourself to do it if you physically can’t, or if you find it doesn’t help you as much as you thought it would. There are so many other holistic ways to approach mental health – this is just one. 

If you or someone you know is struggling with their mental health, you can contact Lifeline on 13 11 14. 

For more on how to practice positive affirmations, try this.