Morning anxiety is not a “medical-medical” term, but many folks, whether dealing with anxiety disorders or not, find themselves grappling with heightened anxiety in the morning.
The symptoms align with general anxiety signs but tend to kick in shortly after waking up.
You might experience worry, fear, racing thoughts, restlessness, difficulty concentrating, dizziness, lightheadedness, sweating, trembling, shortness of breath, headache, muscle tension, chest pain, or sudden temperature shifts.
It’s not just a result of a bad night’s sleep; various factors like health conditions, stress, or too much caffeine can play a role. Knowing when to seek professional help is crucial.
What’s behind this Morning Anxiety?
Morning anxiety shares similarities with generalized anxiety disorder symptoms: restlessness, edginess, irritability, fatigue, tight chest, elevated heart rate, difficulty breathing, and cognitive challenges.
The main culprit?
A hyperactive or dysregulated nervous system, triggered by hormonal imbalances, lack of sleep, or high stress levels. Recognizing your morning anxiety experience is the first step to managing it effectively.
Doing Some Chores
Now, let’s talk about morning routines to ease that anxiety. Sprucing up your surroundings can be therapeutic. Simple acts like watering plants, making the bed, cleaning, or prepping food mindfully can ground you and set a positive tone for the day. Find what brings you joy in these activities, making them more than chores.
Old School Alarm System
Consider ditching your phone as an alarm clock. Waking up to a barrage of emails and social media alerts can spike stress levels. Instead, opt for an old-school alarm clock to give yourself a few moments of peace before diving into the chaos. Remember when phones were not used for alarms, our lives were simpler.
Adjusting Your Morning Routine
Adjust your morning routine to incorporate stress-relieving activities like meditation or exercise. Taking even 5 to 10 minutes for a morning meditation can set the right tone.
Planning your day, whether through work tasks or personal goals, provides a sense of structure that can alleviate anxiety. For a small child, who’s full day is pre-planned, it is easier to sleep tight and wake up with any wanted anxiety.
Decoding Morning Anxiety Triggers
Explore the factors behind morning anxiety, from cortisol peaks to unresolved issues and social anxieties. A habit of always being glued to your mobile device or being up late and on your phone is one of your main anxiety triggers.
Mornings can be heavily affected by your nighttime routine. Therefore, it’s advisable to stay away from your phone for at least 1 hour before you go to bed
Practical Strategies for Relief
Acknowledge your anxiety, seek help, nourish yourself with a healthy breakfast, reduce caffeine, and incorporate exercise. These practical strategies can alleviate morning anxiety, promoting a positive start to your day.
It’s the looming tasks and worries that can feel overwhelming. Cortisol, at its morning peak, intensifies these feelings. Poor sleep, unresolved issues, and social anxieties can also contribute. Acknowledging your anxiety is the first step.
Seeking help, having a healthy breakfast, reducing caffeine intake, and incorporating exercise into your routine are practical strategies to combat morning anxiety.
Remember, you’re not alone in facing morning anxiety, and finding what works for you might involve a bit of trial and error. But small, mindful changes in your morning routine can make a significant difference in how you start your day