How to minimize morning anxiety
- Georgeta Bondarencu
- Oct 15, 2024
- 5 min read
Hello!
Good I found you!
Today, on my way to the office (which I walk because I love the coolness of September mornings), I remembered an old client who was complaining about his mornings and that he found them cold and ugly.
He told me that, simply, he hates them because then all his worries appear, everything he was supposed to do and didn't do, with extremely many details, and this tires him extremely much.
So the moment he woke up for him the nightmare would begin. It was an avalanche of thoughts, emotions, worries that disarmed him and led him to inaction.
That's why I thought it would be good to share with you some ways to reduce the anxiety that can arise in the morning.
It is important to remember that not all people who have anxiety disorders feel this, some show an increase in anxiety towards evening hours.
So if the story sounds familiar and you find yourself in it, below are some ways to reduce morning anxiety.
How to minimize morning anxiety
Many people who have an anxiety disorder wake up in the morning feeling so worried and filled with dread that they just want to curl up in bed so they don't have to face the day ahead.
Even if you don't suffer from an anxiety disorder, you may find yourself feeling anxious often.
Try not to get discouraged because there are plenty of ways to minimize morning anxiety and wake up excited to start a new day.
Try the following strategies to reduce and cope with anxiety when you wake up in the morning:
Regulate your sleep
Healthy sleep is extremely important for your mental and physical health.
In fact, sleep problems, such as difficulty falling asleep and/or staying asleep, can cause a variety of psychological and physical ailments.
These include: headaches, low energy, poor concentration, short-term memory problems, irritability and anxiety.
You can consider some healthy sleep habits such as:
Avoid stimulating activities two to three hours before bedtime (eg, watching TV, working on the computer, vigorous exercise, and caffeine consumption);
Practice a relaxing activity before bed, such as reading a good book or practicing meditation;
Go to bed at the same time every night and wake up at the same time every day, including weekends;
Keep your bedroom cool (about 21 degrees) and dark (invest in room-darkening curtains).
Use your bed only for sleep and sex;
You can keep a journal and write in it before bed to store any thoughts or worries you have or have accumulated throughout the day so that they don't interfere with your sleep.
Review morning stressors
There may be parts of your morning routine that cause anxiety, like an alarm that suddenly wakes you up and sends a rush of adrenaline through your veins.
If so, consider changing your alarm to one that wakes you up with soothing music.
Your anxiety can also be compounded by the long list of tasks you have to complete.
To avoid feeling overwhelmed, give yourself plenty of time in the morning (it's not recommended to hit the snooze button, which can throw off your sleep cycles and schedule) and complete a few chores the night before (for example, packing your lunch or getting ready clothes).
Do relaxation exercises
Starting your day relaxed and focused can provide a sense of emotional balance that can help you throughout the day.
How about using the following relaxation techniques:
Deep breathing : Shallow breathing can disrupt the body's natural exchange of oxygen and carbon dioxide, signaling a stress response that contributes to anxiety and panic attacks. Proper breathing can help ensure that your blood is properly oxygenated.
Guided Imagery : Through visualization, you use your imagination to imagine yourself in a calmer, more serene environment, such as a beach or a flower-covered meadow.
Journaling : Journaling means writing down your thoughts, feelings, and perceptions about life events. When used as a coping technique, journaling can be a useful way to explore your fears, manage your stress, and improve your personal well-being.
Meditation : Mindfulness meditation is a mental training practice that involves focusing your mind on your experiences (such as your own emotions, thoughts and sensations) in the present moment.
Progressive Muscle Relaxation : This simple technique involves tensing and relaxing all the major muscles of the body, from head to toe.
Think positive
If you've been waking up with anxiety for a while, you may have developed automatic negative thought patterns that can fuel your anxiety.
This means your mind wakes up, and without any conscious effort on your part, worry takes center stage, leading to more anxiety.
First, identify the thoughts that need to be changed and then develop your own positive counter-affirmations.
For example, suppose you wake up and your first thoughts are, “I feel terrible. How am I going to drive to work today? I will never make it through the day. What's wrong with me?”
You can replace these negative thoughts with positive affirmations, such as:
“Yes, I'm feeling anxious this morning, but I've felt that way before and I've been able to handle it.
If I have problems with anxiety during the day, I can use relaxation techniques that will calm me down.
I'm in control. Anxiety is a normal human emotion and is my cue for relaxation."
It takes some practice to use these positive affirmations, but you can change these negative thought patterns and replace them with positive thoughts and behaviors.
If you find it helpful to change your thinking pattern, consider seeing a therapist trained in the treatment of anxiety disorders, who can focus their therapy on making connections between thoughts, behavior, and feelings.
If face-to-face therapy is not an option for you, there are online therapy programs where a therapist communicates with you via email or phone or any other platform that offers this opportunity.
Pay attention to your diet
Research suggests some connection between diet and anxiety .
What you eat has the potential to trigger or ease anxiety.
Research published in 2016 revealed that people with mood disorders such as generalized anxiety disorder tend to have lean diets, meaning those that are low in fruits, vegetables and protein and high in saturated fat and refined carbohydrates.
Try to change your diet to one that is balanced in protein, omega-3 fats (found in oily fish) and fruits and vegetables.
Choosing low glycemic index carbohydrates at every meal will help avoid the spikes and drops in glucose that can contribute to anxiety symptoms.
Although science has not sufficiently proven this theory, it could certainly be worth a try.
Finally, when it comes to diet, don't forget the role of caffeine, a common but well-known anxiety-producing product.
Even if caffeine isn't causing your morning anxiety, it's a powerful stimulant that can fuel anxiety in some people — so consider eliminating or at least cutting back on coffee and tea to see if your symptoms improve.
And a conclusion from Psychotherapist
If your morning anxiety is affecting your daily functioning or quality of life, be sure to see a mental health professional, such as a psychologist or psychotherapist.
It is best not to carry the burden of worries on your shoulders.
Let someone who is trained in treating anxiety disorders help you feel better and get well.
You can start right now to apply what I suggested in this article, tell me in a comment on this article what you applied and what worked for you from the suggestions above.
In the next article, I'm going to tell you about people who, despite having a high level of anxiety, are functioning at an optimal level in both their professional and personal lives. But what are the costs? What are these people "hiding"?
And if you need help, you always know I'm here, my psychotherapist.
You can schedule a session more easily now, through the online scheduling system.
Let's hear each other!
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