How Do I Fight My Anxiety In The Morning
To fight your anxiety you should try to break it down into small steps and take one at a time. Youll feel less overwhelmed if you remember that you can tackle everything one step at a time. You can sleep well, exercise, reduce caffeine intake, have a daily routine, and eat well-balanced meals. Moreover, you can talk to a doctor if the symptoms are severe and frequent.
Another way to combat your feelings of fear is to practice exposure therapy this will help you get used to the idea of getting out of bed. If it helps, make sure you wake up before your usual alarm time so your brain isnt shocked with an abrupt wake-up call.
No More Substance Abuse
Alcohol, drugs, or cigarettes are depressants that affect your central nervous system directly and is the main reason behind sleep problems and excessive anxiety symptoms worse. Cigarette cessation will help in decreasing the risk of anxiety. Along with ruining your physical health, alcohol is also known to hamper your mental state. Quitting alcohol or at least cutting back on it would make a major difference. Drop the idea of caffeine and booze before bed.
Leave The Television Off & Opt For Music
Repetitive exposure to negative stories like what we see and hear in the mainstream media these days has been linked to increased anxiety. If you dont like the silence in the morning, try putting on some calming music to create a more relaxing environment. Remember, calming doesnt have to be the same for everyone. You might prefer classical music, jazz, acoustictry whatever is soothing to you.
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How Can I Make Living With Sleep Anxiety Easier
Anxiety or sleep problems can affect every aspect of your life, from your performance at work to your interactions with others. It may help to talk about your sleep anxiety with a therapist, co-workers, friends or loved ones. Support groups can also connect you to a community of people dealing with similar experiences.
A note from Cleveland Clinic
Sleep anxiety is a feeling of fear or stress about falling asleep or staying asleep. Sleep problems and mental health disorders such as anxiety are closely intertwined. One can often make the other worse, so it can feel like a never-ending cycle. But anxiety and sleep problems are both treatable. Talk to your healthcare provider about your symptoms and work together to build the right treatment plan. Common treatments include cognitive behavioral therapy , good sleep hygiene and medication.
Last reviewed by a Cleveland Clinic medical professional on 06/13/2021.
References
Other Treatments For Anxiety
Our guide to how to calm anxiety may answer lingering questions about other treatment options if you want to dive deeper, but for now, one of the best recommendations we can make for anxiety when you wake or before you go to bed is to consider therapy.
Therapy is designed to take the isolation out of the symptoms of anxiety youre experiencing its an effective foundation for talking out those struggles associated with anxiety, with the goal of creating a coping plan that may include relaxation exercises and relaxation techniques like deep breathing, or physical activity during the day to keep your brain and body healthy.
And studies show that anxiety disorders respond well to therapies like cognitive behavioral therapy , which helps people gain control over anxious moments by learning to recognize behavior patterns and providing them with the tools to cope accordingly like self-defense training for your mental health.
We explore CBTs benefits in more detail in our guide, what is cognitive behavioral therapy?
Therapists and therapy professionals might also suggest changes to your lifestyle or relationships, and they may suggest ways to address other common stress factors like career or bedtime habits that may impact your morning mental health.
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Give Yourself More Time In The Morning
If youve ever woken up late and had to quickly pull yourself together and rush out the door, you know all too well that being in a hurry can exacerbate morning anxiety. To prevent this, Robin recommends setting your alarm earlier than you need togive or take 30 minutes earlierto give yourself plenty of time to flow through your morning ritual and avoid triggering those panic feelings.
Morning Anxiety: Ultimate Guide On Why Do I Wake Up With Anxiety
Feeling temporary anxiety when you get up is normal. However, if you are experiencing panic attacks with palpitations, chances are you need medical assistance for a clear diagnosis of the problem. Excessive worrying is one of the reasons why you experience morning anxiety. Some of the other reasons why you wake up with anxiety every morning is-
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Dont Let Anxiety Impact Your Recovery
Stress and anxiety are normal parts of life. However, chronic worry can have a detrimental effect on your physical, emotional and mental well-being, especially if you struggle with addiction. If you need help, 7 Summit Pathways is here for you.
We understand that issues like anxiety or depression often serve as catalysts for addiction. Our team of interdisciplinary specialists addresses not only the addiction but also any underlying conditions that may have triggered your substance use.
Dont let anxiety or addiction leave you feeling hopeless. Contact 7 Summit Pathways or schedule an appointment with a caring member of our team to learn more.
How Do I Know If I Have Morning Anxiety
While morning anxiety isnt a formal medical term, it refers to feelings of stress about the day ahead.
Perhaps you wake up on edge with little motivation to get out of bed. Or, the sound of your alarm sets your brain into panic mode.
Anxiety is experienced in many different ways and certainly is not a one-size-fits-all situation.
While some may find their anxiety levels are higher in the morning, this may not be the case for everyone with an anxiety disorder.
For those who do experience morning anxiety, they know that it can put a damper on the day. Symptoms of anxiety can feel more intense in the morning.
These can include:
- racing thoughts and heightened worry about the days tasks and responsibilities
- rapid heart rate or feeling like your heart is pounding
- muscle tension
- trouble concentrating
When you feel zapped of energy or have trouble managing your thoughts, its taxing on all levels physically, mentally, and emotionally.
Its important to remember that youre not alone. Its normal to feel off when you first wake up in fact, there are several explanations for why this happens.
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Why Do I Wake Up With Anxiety In My Stomach
One of the most common causes of anxiety in the morning is a condition called Irritable Bowel Syndrome . Some people diagnosed with IBS experience anxiety in their stomach when they wake up. Anxiety affects the digestive system and this can lead to stomach pain, appetite changes and more. In some cases, the symptoms are so severe that sufferers need a bag for their bowel movements.
Additionally, cortisol is highest in the first hour of waking for people with an increased level of stress in their lives and anxiety affects the digestive system. This heightened level of cortisol can cause a person to feel nauseous or anxious in the morning, which leads to a negative feedback loop that intensifies over time.
And finally, morning anxiety can be caused by sleeping too much or sleeping too little. If you sleep eight hours at night, you might not get tired until later on in the day, leading to an anxious feeling as your body is no longer accustomed to waking up early. If you sleep less than six hours each night then your body will need time to adjust before it naturally wakes up refreshed and ready to go. You might experience anxiety due to being tired while also experiencing withdrawal from not getting enough sleep at night.
Is It Possible To Stop Waking Up With Anxiety
Absolutely!
In my clinical practice, morning anxiety was something I saw all the time. As a result, I developed a set of pretty effective tools and strategies to help people break the cycle of waking up with anxiety, and instead, retrain their brains to wake up into peace and calm instead.
The key idea, though, is that morning anxiety is a habit. This means that it will take some time, effort, and a little patience if you want to break it.
In the next section, Ill walk you through 10 of the best strategies Ive found for ending morning anxiety for good.
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Calming Techniques To Avoid Waking Up With Anxiety
Wondering how to stop waking up with anxiety? Youre not alone. Lets review some techniques that have been found to help many people wake up more confidently, calm, and energetic, ready to face their day.
Though you might not be able to totally prevent the feeling of anxiety you experience when you first wake up, you can help lessen the symptoms and severity with natural remedies for anxiety. Try using any or all of these methods right away.
There are many ways to help calm your anxiety. You can do a guided meditation, do yoga or a workout, engage in a deep breathing exercise, have a healthy breakfast, listen to relaxing music, take a walk, or write a journal.
Waking Up With Anxiety Attack
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In this guide, we will discuss Waking up with an anxiety attack, waking up with anxiety in the middle of the night, some tips to consider, and what you could do after an attack to get yourself to go back to sleep.
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How Common Are Anxiety Disorders
Anxiety disorders are the most common type of mental illness, affecting the lives of around 20% of American adults and 25% of teenagers each year.
| Adults Affected in U.S. | Percentage of U.S. Adult Population |
|---|---|
| Generalized Anxiety Disorder | |
| 7.7 million | 3.5% |
Not all people with anxiety disorders have the same degree of symptoms or impact from anxiety on their everyday life. In one large survey, around 43% of adults described having mild impairment of their life from anxiety. Around 33% said it was moderate, and nearly 23% said it was severe.
It’s Easy To Recognize Feelings Of Anxiety Or Stress But It Can Be Incredibly Difficult To Understand Why They’re Happening To Begin With
Morning anxiety is a pretty obvious affliction: It’s the onset of anxiety as soon as you wake up, before you’ve even had time to think about your day or press snooze on your alarm.
When you’re feeling anxious or depressed, it can often seem like you’re the only one experiencing it. But in fact, according to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, with over 18 percent of the population of American adults experiencing symptoms of chronic anxiety in their daily lives.
However, if you’re sure that you’re not dealing with a clinical, diagnosable form of anxiety, feeling anxious in the morning could also have something to do with what you’re eating.
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Check Your Sleeping Habits
When we dont get a proper good nights sleep we tend to feel irritable, anxious, and even unable to concentrate the next morning so having this happen repeatedly can actually affect your mental and physical overall health.
According to Sheryl Ankrom from Verywellmind.com, here are some healthy sleep habits to consider:
- Avoid stimulating activities two to three hours before bedtime .
- Engage in a relaxing activity before bedtime like curling up with a good book or getting a back rub from your partner.
- Go to bed at the same time every night and wake up at the same time every day, including weekends.
- Keep your bedroom cold and dark .
- Use your bed only for sleep and sex.
Add a cup of this Best Night Time teas to your sleep hygiene routine for anxiety-free nights.
What Does It Mean When You Wake Up With Anxiety
When the beginning of your day is with anxiety, what else could probably be worse? Waking up with anxiety can be pretty much a terrible experience as your whole day is affected.
Waking up with morning anxiety is like a repeating cycle of negative thoughts. You feel a surge of overwhelming panic and feel as if youre going crazy.
Your heart palpitations and trembling wont stop. You start to hyperventilate as you gasp for air, but you choke and feel like youre going to pass out.
All the anxiety symptoms start to kick in as you have your anxious thoughts. It may show you are suffering from an anxiety disorder or you worry too much before sleeping.
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How To Break The Morning Anxiety Cycle
Avoiding morning anxiety can be done, but it requires some focus on your part particularly with regards to your habits.
One of the first things you can do is begin to limit your exposure to early morning stressors right after you wake up.
Jumping right into emails from your boss, social media or just reading the news and watching news TV may be causing you stress and anxiety first thing in the morning.
When you condition your body to expect that, it leads to expectations .
Instead, consider replacing these activities with exercise or meditation, which can break the habit loop and offer mental focus and endorphins to replace those cortisol spikes. These things can also elevate your mood.
You can also try decreasing your morning anxiety by preparing for it the night before. Look at whats planned for the next day before bed, and address the things that cause you concern the night before, so that you wake up prepared and in control.
There are resources for all of these things, including podcasts, meditation and breathing apps, exercise trackers and even to-do lists that may help you organize your morning anxiety coping system.
You might also consider talking to a healthcare professional about online counseling and medication options.
How Is Sleep Anxiety Diagnosed
Your healthcare provider performs a physical exam, reviews your medical history and evaluates your symptoms. They may ask you questions like:
- Do you eat or drink anything before bed?
- Does your anxiety always occur before bed?
- How long does it take you to fall asleep?
- How often do you wake up during the night?
- What activities do you do before bed?
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Why Am I Waking Up With Anxiety
Many individuals suffer from chronic anxiety but do not regularly wake up feeling the symptoms. So why are you waking up with anxiety every morning? The plain truth is that anxiety is a highly variable condition, meaning that how the disorder interacts with individuals can differ greatly between one person and the next.
That being said, chronic morning anxiety can be linked to high levels of cortisol in the body upon waking. Cortisol Awakening Response is a marked increase in cortisol secretion over the first 3045 minutes after rising in the morning. This period has been related to a wide range of psychosocial, physical, and mental health parameters, making it a key variable for psychoneuroendocrinological research.
During the CAR phase, an individual could see their cortisol levels increase anywhere between 38 to 75 percent, leading to intense feelings of worry, stress, or fear.
How To Overcome Panic Attacks At Night
If youre having a nocturnal panic attack, try the following:
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