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Waking up with negative thoughts and a heart racing in your chest is not pleasant. But, unfortunately, morning anxiety is not so rare.
It can occur both in those who experience mental problems and in perfectly healthy people. Let's look at why it occurs and how to keep it from poisoning your life.
Why you wake up feeling anxious
Morning anxiety itself is not a separate disease. Nevertheless, this state exhausts and poisons life, so do not consider it something frivolous and does not require your attention.
Anxiety can appear on the background of stress, personal crises, grief, big life changes and uncertainty. In addition, lack of sleep, nightmares or poor quality rest can lead to waking up feeling anxious.
Also, a love of coffee can be the cause of morning anxiety. If you drink this beverage in the evening, the chances of facing anxiety upon waking up are quite high. Plus, caffeine makes you feel invigorated - you'll have a harder time falling asleep after a nightcap of coffee, which can contribute to increased anxiety in the morning.
It's worth noting that intense and excessive anxiety that prevents you from controlling your thoughts and doing everyday activities in the morning can be a sign of generalized anxiety disorder, a diagnosis that is diagnosed by a psychiatrist and requires serious treatment.
How morning anxiety manifests itself
Anxiety manifests itself differently for everyone, so some experience it all the time, some are prone to it closer to bedtime, and some have their anxiety peak in the morning. Here are a few common symptoms that are characteristic of wake-up anxiety.
Fear of the day ahead
Chaotic negative thoughts are a major sign of anxiety. People who experience anxiety in the morning often engage in avoidance behaviors that cause them to dwell on the day ahead.
You may not have the best atmosphere at work lately, which is why you wake up feeling anxious. You just don't feel like going to a place where stress takes over.
The “fight or flight” response
The “fight or flight” response is triggered during times of stress. It makes us nervous, breathe frequently, make impulsive decisions or, on the contrary, freeze, not knowing what to do.
Body tension
When you are anxious, all the large muscles in your body get activated. This can lead to pain and tension in your shoulders, headaches, or uncomfortable, pulling sensations anywhere in your body.
What to do if you wake up feeling anxious
When you wake up feeling anxious, you may feel a little hopeless - as if the day has been fatally compromised. Luckily, the situation can be remedied to improve your mental well-being at least a little bit.
Get out of bed as soon as possible
It can be hard to force yourself out of a cozy and warm bed because of anxiety. But the longer you lie there staring at the ceiling after you've opened your eyes after a nap, the worse you make things for yourself. You're letting your intrusive negative thoughts gain momentum, which only adds to your anxiety and unpleasant emotions.
So, if you don't want your anxiety to increase, get your will in a fist and get out of bed right after waking up, no matter how much you want to sleep for another five minutes.
Start moving
A great way to combat anxious thoughts is to get moving. Start your day actively: head to the shower, stretch and do at least one exercise. You can also walk to work to get some air and movement.
Exercise and physical activity are especially helpful for people with anxiety in the morning, as they help lower cortisol levels and improve mood.
Face the source of your fear
We realize that this is probably the last thing you'd want to do. But since morning anxiety often manifests itself as the result of something unpleasant you're trying to avoid, you need to take a step toward it.
Maybe you're scared of a likely conflict with your boss, a heated family dinner, a serious conversation with your girlfriend, but no matter how much you try to hide from them, sooner or later you'll have to face them head-on.
The only difference is that when you take a decisive step towards your fear, you fight your anxiety and become stronger, and when you avoid what scares you, you feed your anxiety and negative thoughts.
Prepare the night before
Every night, take a few minutes to prepare for the next day, setting yourself up for a calmer and more organized start.
Choose what you're going to wear to work and lay it out so you don't have to rush to get everything out of the closet after you wake up. Put everything you'll need in your bag, and make a breakfast that you can heat up in the microwave.
The fewer decisions you make in the morning, the better - not only will it make your life easier, but you won't let anxiety get the best of you.
Limit social media use before bed and immediately upon waking up
This tactic is a good way to reduce morning anxiety. Why?
We can't always control what we encounter on social media. Consequently, no one is immune to the likelihood of encountering something unpleasant, frightening, annoying or saddening at the start of the day. And this is an easy way to increase the anxiety already poisoning the morning.
Why set a negative tone for the entire day and make yourself feel worse? Instead of checking social media late at night or early in the morning, it's better to put on positive music that feels good to start the day to, and put off “socializing” with your smartphone for another time.
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