Dont Skip Breakfast And Nourish Yourself For The Rest Of The Day Too
Skipping breakfast is a definite no-no for morning anxiety sufferers, says Touroni as multiple studies have linked missing out on your first meal of the day with poor mental health, including a heightened risk of depression and anxiety. More generally, anyone trying to counteract anxiety symptoms should be prioritising a balanced, healthy diet.
Common Causes For Morning Anxiety
There are a number of factors which may trigger morning anxiety, as outlined by Lidbetter:
Time to think
We’re more likely to focus on our thoughts in bed, which can be both a good and bad thing for people with anxiety.
Mornings are also usually a time to think about the day ahead which can generate lots of hypothetical “what if” anxiety about new or difficult situations, which may be due to happen that day.
Our dreams can affect our anxiety levels. Some people may wake up feeling as if their nightmares actually happened and will feel the real physical symptoms of an anxious situation that has only happened in their dream.
Many of us wake up to an alarm which may interrupt our rest and jolt us awake, which may also trigger anxiety. This is because our alarms simulate a “fear response” in our bodies which is similar to “an anxious fight or flight response” if it awakens us during particular sleep phases.
Why Do I Wake Up With Anxiety
You just got back from Dream Town, so why is anxiety worse in the morning? A natural process called cortisol awakening response could be at play.
Cortisol rises in the first 30 to 45 minutes after you wake up. Researchers think this rise in cortisol helps your brain prepare for any activities youll face that day.
But its possible underlying stress and anxiety can make your cortisol levels rise too high. Lets look at some factors that might impact your waking anxiety levels.
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Morning Anxiety : Symptoms And Causes
I am not a morning person. If you are reading this, chances are, you aren’t one either. Sometimes, I have been woken up in the early hours to instant panic. There isn’t a reason for the fear but as soon as my eyelids open I am absolutely terrified. Its a horrible feeling. When my day begins this way one of two things are bound to happen.
Either I accept the anxiety and try to ignore it, or I feel sorry for myself, pout, and sometimes cry, and it consumes and ruins my entire day.
My anxiety is always worse in the mornings. Always. Sometimes I find myself dreading to go to sleep at night for fear of what the morning will bring. I have learned not to plan important events or parties until the afternoon or evenings because I know I will be in a better mood at that time.
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Tips For Reducing Morning Anxiety
If a racing heart or upset stomach greets you first thing in the morning, you can do a few things to help ease your everyday anxiety. For instance, you can engage in exercise, which increases endorphins, improves mental focus, and elevates mood. You can also practice meditation or mindfulness, which can improve ability to calm the mind and stop the cycle of anxious thoughts.
Another tip involves limiting stressors, such as waiting to check news or social media, using an alarm clock instead of a smartphone, or taking the time to self-care. Additionally, you can use tactics designed to exert a sense of control, such as daily planning or writing down and fact-checking nagging fears. Finally, resources like meditation apps or podcasts focused on decreasing feelings of isolation can be valuable.
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.
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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.
Powerful Ways To Stop Morning Anxiety
- In Guides
Do you often find yourself waking up with anxiety? If so, youre not alone. Morning anxiety is one of the more common forms of anxiety out there.
Unfortunately, many people find it hard to deal with because theres no obvious cause or trigger for the anxietyIm anxious the minute Im awake is the way its usually described.
The good news is that waking up with anxiety doesnt have to be a mystery. There are reasons why you are waking up feeling anxious. And more importantly, there are very good ways to stop the cycle and end morning anxiety for good.
In the rest of this guide, Ill walk you through how morning anxiety works and then give you some practical tips to stop the habit of waking up with anxiety for good.
Lets dive in!
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Other Causes Of Anxiety In The Morning
All of these are potential causes of waking up with anxiety, and this is not an exhaustive list. It’s possible to wake up with anxiety simply because youve had fights with a significant other in the morning in the past. Some people experience morning-time hypoglycemia , which has been linked to the development of anxiety symptoms. Some people also get panic attacks in their sleep which causes a person to wake up significantly distressed. There are several issues related to anxiety disorders that may cause you to wake up anxious, many of which we have discussed today.
The Answer: Morning Anxiety
Wide awake, but feeling wired, anxious, AND tired,Negative thoughts,What will the day bring?
Sadly, morning anxiety seems to be a common experience, given personal stories from family and friends, descriptions from clients, and the plethora of articles with titles like, Early Morning Anxiety, and Morning Panic. There are many possible contributing factors. Listed below are some explanations and ideas that will help:
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Anxiety In The Morning Why It Happens And What To Do About It According To A Mental Health Pro
Have you ever woken up feeling low, anxious, heart racing, dreading the day thats about to come? Most of us have at least once or twice.
Its totally normal to wake up anxious or panicked sometimes, says Natalie Wallace, a behavioural therapy clinician at Behavioral Associates in New York. Occasional morning anxiety may stem from a nightmare you just had, or could be related to nerves about a big event coming up at work or in life.
Heck, if you dont wake up anxious in the days, say, before your wedding or a career-changing project, then congrats! Youre one of the few extremely well-adjusted people on Earth. So dont get too worked up about a one-off nerve-ridden morning. Generally, the anxious feelings in those very particular types of circumstances will pass, and you probably wont feel that way for long.
But for some people, morning anxiety is more than occasional. And if its becoming a regular occurrence in your A.M. routine, then its time to face it head-on and come up with coping and prevention methods that work for you like the techniques ahead.
Why do I feel anxiety in the morning in the first place?
FYI, morning anxiety is not a formal medical diagnosis. But its common to feel anxious at particular times of the day occasionally, or when you have something big to deal with in the day ahead.
Okay, but what if I feel anxious, like, *every* morning?
- Tense muscles
Exercise In The Morning
Exercise is a big tool in your morning anxiety-busting toolbox which makes it worth reiterating its importance. Moving your body in the morning is especially helpful for combating morning anxiety because it helps lower your already heightened cortisol levels, Robin says. If youre pressed for time in the morning, no worries. Robin adds that even 15 minutes of movement in the morning can help.
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Take Some Deep Breaths
This might seem like an “easier said than done” situation, but Dr. Saltz says taking slow, deep breaths truly can help calm the mind and body. “If there’s something you’re worried about on your mind that pops up while you’re taking your deep breaths, acknowledge it and let it pass don’t try to push it away,” she says.
Lack Of Desire To Deal With Your Reality
We covered the common scientific reasons that might make you depressed in the morning. However, after talking to many people who are fighting morning despair , I have another, probable explanation that does not involve physical aspects.
Starting your morning is more than just opening your eyes, and get on with your day. It involves an entire process of gathering together the pieces of your sense of self who am I, and where am I type of questions.
You are coming back from a world of dreams, tucked in comfortable sheets to reality. Often times, a reality that you do not want to be in, and that you dont enjoy.
The depression that surfaces in the morning also occurs because you may not be happy and satisfied with your life in certain areas.
Here is the thing coming back to reality in the morning is difficult because all of the things you are not pleased about are popping up rapidly all at once!
Your brain can barely function rationally and cannot fully address all of the fear that is emerging. It is the fear of how will I start off when I have all these problems? Youre facing life feeling like youre trapped.
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Think About Your Future
Use Monday morning to think about where you are at in your career now and where you want to be in future. Ask yourself questions like: What is my ultimate goal? What steps do I need to take to reach there on a daily- basis?
Having clear and achievable goals are essential to your satisfaction in the here and now. You will see that it is easier to manage daily tasks if you remember why you are doing so.
Your employer should also support and show you the options available to you in order to progress within the organization. Having said that, you still need to be proactive and seek out opportunities such as training, development, and promotions. Tugce Gulsoy suggests constantly following up the company news and notices from your local HR, Talent Development or Internal Communications departments. They have the most up-to-date information about these opportunities. Also remember to check-up on the company platforms like Intranet and Yammer on a regular-basis to stay up-to-date with the opportunities in your organization.
Accept Dont Fight For Just 10 Minutes
If youre finding that managing morning anxiety is a too difficult with the strategies mentioned, try planned worrying. Give yourself a time limit of 10 minutes to experience worry feelings. When the timer goes off, move on to your self-care strategies. Though you cant expect to simply shut off your anxiety like a timer, this approach allows you to acknowledge your worry, and gives you a concrete time to move on to self-care.
The symptoms of morning anxiety can feel incredibly uncomfortable and overwhelming, but they are highly treatable. When you combine professional treatment along with the self-care strategies listed above, you will experience relief from anxiety, and wake up hopeful and calm.
Face your fears. Live with uncertainty. Take control of your life.
Dr. Theresa Welles
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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.
Here’s How To Get Started Managing Morning Anxiety
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How To Use This Tool To Stop Morning Depression
1. Listen day and night.2. Allow the recording to play in the background at a comfortable volume.3. Headphones are not a must.4. Never listen in a moving vehicle and/or when doing activities that might put you or others at risk.
The affirmations of this session are:
I love waking up in the mornings.I feel vibrant, vital and happy to wake up in the mornings.Life is wonderful I enjoy my life.I feel complete Im a whole.It feels great to wake up in the morning and start my day.My life is great, I appreciate every bit in it.I am grateful for my life and for who I am.My subconscious mind is wired to feel good.Thinking positive is a natural part of who I am.I look at the positive side of everything in this world.My frequency level is high because I feel great during day and night.Everything always works out for me.Senses of joy and happiness wrap my heart, mind, and soul.I attract amazing opportunities, people, and circumstances on a regular basis.Every day, in every way, I feel more and more happy.When I wake up in the morning, I feel highly motivated to start my day.