Anxiety can knock on your doors when you least expect it and it’s not a nice feeling to deal with the emotions which follow. Morning anxiety does not have an official mental health diagnosis. However, morning anxiety is defined as an all-encompassing sensation of dread, stress, and worry when you awaken and is a common concern for people.
It is different from waking up with a bad mood and feelings of not doing anything for the rest of the day. Some of the signs of morning anxiety include increased blood pressure, exhaustion even though you’ve slept, feeling on the edge without any reason, and racing thoughts.
Why do you experience anxiety when you wake up?
Our stress hormone, cortisol, is elevated in the morning. It usually increases just before we wake up and peaks 30 to 45 minutes after we have woken up and is called the Cortisol Awakening Response. Since elevated cortisol causes a faster heartbeat, greater blood flow, and increased adrenaline—all of which are triggers for heightened anxiety—it contributes to an increase in anxiety for people who have morning anxiety.
Additionally, it is typical for people who are anxious before bed to have higher amounts of cortisol in their bodies. As a result, when they wake up, this increased cortisol release exacerbates their morning anxiety. There are many interrelated factors at play here and therefore individuals may experience morning anxiety in varied forms.
Additionally, there is a clear connection between anxiety and substances like coffee and sugar. An increase in their usage frequently causes increased anxiety. Similarly, low blood sugar can exacerbate anxiety, so it’s critical to consume regular, balanced meals and drink as much water as you can to keep hydrated. By doing this, one can discover that their morning anxiety stays at a more tolerable level.
How to feel fresh after experiencing morning anxiety?
Even though you might not be able to eliminate your morning anxiety, there are ways to feel fresh after experiencing it. Consider the following simple and easy tips:
Establish a morning routine
Your body will feel better ready for the day if you rise at the same time each day, and you’ll be less likely to wake up in a panic. Additionally, organizing your day in advance and deciding on your top objectives will help establish the mood for the day and help you manage your anxiety.
Indulge in Physical Activity
Increasing your physical activity is a fantastic method to handle anxiety, and getting your body and mind moving in the morning, whether it’s through yoga, a walk, or any other form of exercise, will help you feel more awake and alert. You might no longer experience anxiety and would be better able to concentrate on your daily chores.
When you get up in the morning, do you immediately switch on the television, tune in to the news, or check your phone for messages or social media updates? If you discover that this makes you feel more anxious, it would be worthwhile to try starting the day with a quick meditation, deep breathing, havening, or gently stretching as this will help you start your day mindfully and calm your anxiety.
Challenge Anxiety-Provoking Thoughts
When you notice yourself spiraling downward in negativity, attempt to acknowledge your concerns and challenge yourself to come up with a constructive solution. Check to see whether this puts you back on track for lowering your anxiety and elevating your mood. To help you confront your anxious thoughts, you could use anxiety writing prompts.
Channel your energy into what you’re looking forward to
It could be challenging to think of anything when anxiety is at its pinnacle. However, it might also be beneficial to consider something you’re looking forward to, such as spending time with your child or partner, going for a walk with a friend, or engaging in a pastime. By adopting this mindset, you let worry less control over your life and gain control in its place.
Organize your sleep schedule
Having trouble going to sleep or staying asleep could indicate that your sleep hygiene needs improvement. You can accomplish this by having a regular bedtime and soothing activities before bedtime (e.g. reading fiction, flipping through a magazine, or listening to relaxing music, etc.). All of these suggestions can help you get better sleep, which might lessen how anxious you might feel when you wake up.
If you notice that your sleep is being considerably disturbed or if you wake up every day or many days a week with intense anxiety, it might be time to seek treatment for your anxiety. Athena Behavioural Health is a Mental Health Treatment Centre in Gurgaon that boasts the best psychologists, and counselors to help you or your loved one cope with morning anxiety and lead a more fulfilling life.
Our Mental Health Treatment Facilities are designed to cater to the unique needs of every individual. For more information about our mental health treatment programs and how they can benefit you and your loved ones, you can drop us a WhatsApp text at 9289086193.