Understanding Morning Anxiety
Waking up with a feeling of dread, worry, and nervousness is an experience far too many people are familiar with. This phenomenon, known as "morning anxiety," can set the stage for a difficult day ahead. While anxiety upon waking is common, it doesn't have to dictate how your days begin. By understanding what morning anxiety is, what causes it, and learning research-backed strategies to manage it, you can break the cycle and start your mornings off right.
What is Morning Anxiety?
Morning anxiety refers to feelings of worry, tension, and nervousness that occur upon waking and persist throughout the morning hours. This differs from generalized anxiety disorder in that the feelings are confined to the morning period. However, individuals with chronic anxiety issues may find their symptoms are at their peak in the AM hours.
Common feelings associated with morning anxiety include:
- Worry about responsibilities for the day
- Feeling tense, nervous, or "on edge"
- Rapid heartbeat
- Muscle tension
- Difficulty concentrating
- Feeling dread about the day ahead
In addition to emotional symptoms, morning anxiety can also cause physical symptoms similar to an anxiety or panic attack. These can include:
- Shortness of breath
- Chest tightness
- Nausea
- Dizziness
- Fatigue
- Headaches
What Causes Morning Anxiety?
Morning anxiety can arise for a variety of reasons:
Stress Anticipation
For many, morning anxiety is driven by thoughts of the challenges theyll face when their day begins. Worry about work, school, parenting responsibilities, and social obligations can all trigger anxiety first thing in the morning.
Sleep Issues
Poor sleep can exacerbate anxiety symptoms, and anxiety can itself interrupt sleep. This unhealthy cycle may cause greater feelings of anxiety when waking after a restless night.
Cortisol Levels
Cortisol, the body's primary stress hormone, naturally peaks in the morning hours. Elevated cortisol can increase activity in brain regions associated with fear and anxiety.
Medication Timing
Some anti-anxiety medications are taken on an as-needed basis during the daytime hours. Waking without active medication in your system can lead to increased morning anxiety.
Caffeine Consumption
Many turn to coffee first thing to feel energized. However, caffeine can activate your body's stress response. For those prone to anxiety, caffeine upon waking may worsen morning anxiety symptoms.
Blood Sugar Changes
Changes in blood sugar as you transition from a fasted state overnight to eating in the morning can also trigger anxiety for some.
Morning Anxiety or Anxiety Disorder?
While morning anxiety alone does not constitute a diagnosable condition, it can be a symptom of generalized anxiety disorder or other anxiety-related diagnoses. Ongoing, excessive anxiety localized to the morning hours may indicate an underlying anxiety condition that would benefit from assessment and treatment from a mental health professional.
Strategies to Overcome Morning Anxiety
If you regularly deal with anxiety upon waking, know that you dont have to just accept it as part of your mornings. Making certain lifestyle changes and incorporating research-backed coping strategies can help you break the cycle of morning anxiety.
Establish a Calming Routine
To short-circuit morning anxiety, establish a relaxing start to your day. Include calming activities like:
- Soothing music
- Stretching or yoga
- Quiet tea or coffee sipping
- Light reading
- Mindfulness meditation
- Inspirational writing
- Looking at positive images
Engaging the senses can shift focus away from worries to the present moment. The key is choosing activities you find calming and enjoyable.
Get Moving
Physical activity is a proven anxiety reducer. To combat morning anxiety, get your body moving first thing. Options include:
- Going for a walk outdoors
- Doing yoga
- Jogging or cycling
- Strength training
- Playing sports
- Dancing
Aim for 20-30 minutes of moderate activity to give your mood and focus a boost while lowering stress hormone levels.
Eat a Balanced Breakfast
Refueling with a nutritious breakfast helps stabilize blood sugar and energy levels, while providing essential nutrients for brain health. Focus your morning meal on complex carbs, lean protein, healthy fats, and fruits/veggies.
Hydrate
Dehydration and anxiety often go hand-in-hand. Be sure to drink water first thing, and continue hydrating throughout the morning.
Limit Caffeine
Caffeine can trigger anxiety symptoms, especially in excess. Limit coffee and energy drinks, or switch to decaf. Try calming herbal teas instead as part of your morning routine.
Avoid Morning Alcohol Consumption
Drinking alcohol to take the edge off morning anxiety is not advisable. While alcohol may provide temporary relief, it can ultimately worsen anxiety symptoms.
Make Time for What Matters
Morning anxiety is often driven by overwhelm. Be sure to build in time for self-care, priorities, and things that spark joy each AM. Scheduling time to engage in meaningful activities can ease anxiety tied to an overpacked schedule.
List Your Gratefuls
Starting a gratitude journal and writing down things you're thankful for every morning shifts focus away from worry. It also tunes you into the positive, grounding you in the present.
Practice Positive Self-Talk
Counter anxious thoughts with affirming self-talk. Challenge negative rumination with rational responses, and focus your internal dialogue on your strengths.
Do a Quick Reset
When anxiety surfaces, do a quick "reset" by taking 5 deep breaths, relaxing your muscles from head to toe, and reminding yourself this will pass. Resetting helps disrupt the stress response.
Try Supplements
Certain supplements including magnesium, omega-3s, and adaptogens like ashwagandha may help regulate the stress response. Consult your doctor before trying new supplements.
Use Relaxation Techniques
Respond to feelings of anxiety with go-to relaxation skills like deep breathing, body scans, and visualization. apps like Calm provide great guided practices.
Practice Mindfulness
Cultivating present moment awareness through mindfulness meditation helps combat anxiety. Apps like Headspace make it easy to build this practice first thing.
Seek Therapy for Ongoing Issues
If morning anxiety persists in spite of your best efforts, seek professional treatment through a therapist. Cognitive behavioral therapy (CBT) is gold standard for treating anxiety.
When to Seek Professional Help
Occasional morning nervousness is normal, but ongoing, excessive anxiety that interferes with your daily life and wellbeing requires professional support. Seek help from a doctor or mental health professional if:
- Your morning anxiety feels unmanageable with self-help strategies
- Your worries feel out of proportion to actual stressors
- You have panic attacks that accompany morning anxiety
- You use drugs, alcohol or risky behaviors to cope
- Your anxiety causes significant life impairment
With the right long-term treatment approach tailored to your needs, relief from morning anxiety is within reach. The key is being proactive and getting support sooner than later.
Embrace the Morning
Being greeted by anxiety each morning can make it difficult to greet the day with optimism. But there are many steps you can take to break the cycle of morning anxiety and set a positive, relaxed tone. With consistency applying anxiety-busting strategies, you can get back to enjoying your mornings and starting your days off right.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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