Many people with an anxiety disorder wake up feeling so worried and anxious that they want to snuggle up under the covers and not face the day ahead. Don’t let this get you down, there are plenty of ways to minimize feelings of waking anxiety and wake up excited to start a new day.
Tips to reduce morning anxiety:
Try the following strategies to reduce and manage anxiety upon waking and throughout the day:
Consider your sleeping habits.
It is essential to have adequate sleep to preserve your mental and physical health. In reality, sleep disorders, such as problems relating to falling asleep and/or sleep continuity, cause various psychological and physical problems. These include headaches, low energy, poor concentration, short-term memory problems, irritability and anxiety.
Some good practices to adopt:
- Abstain from any activity that might make you active two to three hours before bedtime (such as watching television, using your computer, performing strenuous physical activity, or consuming caffeine).
- Do exercises to relax before bedtime, like reading a good book or asking your partner for a massage.
- Go to bed at the same time every night and make sure you wake up at the same time every day, even on weekends.
- Maintain a cool temperature and dark lighting in your bedroom.
- Only use your bed for sleeping.
- Consider keeping a journal or doing a “brain dump” before bed.
- If you feel that you cannot fall asleep despite practicing good sleep hygiene, talk to your doctor.
Examine morning stressors.
Parts of your morning routine can be anxiety-inducing, like an alarm clock waking you up and causing adrenaline to rush through your veins. In that case, consider opting for an alarm clock with a soothing sound.
Your morning anxiety may also be compounded by the long list of tasks you have to complete. In order not to feel frenzied, give yourself enough time in the morning and do a few tasks the night before (planning lunches or preparing clothes, for example).
Perform relaxation sessions.
Starting your day relaxed and focused helps you achieve a state of emotional well-being that will allow you to face your day.
Some techniques you can try:
- Breathe deeply : Weak breathing can interrupt the body’s natural blood flow of oxygen and carbon dioxide, triggering a stress response contributing to anxiety and panic attacks. By breathing properly, you can ensure that your blood is properly oxygenated.
- Oriented visualization : Through visualization, you use your fantasy to see yourself in a more tranquil and peaceful environment, such as a beautiful beach or a field of flowers.
- Keeping a diary intimate: Journaling is the act of recording your thoughts, feelings, and perceptions of events in your life. Used as a coping technique, journaling can be a helpful way to explore fears, manage stress, and improve personal well-being.
- Meditation : Mindful meditation is a psychological preparation exercise that involves focusing thought on lived experiences (such as emotions, thoughts and feelings) in the present time.
- Progressive muscle relaxation : This simple method involves contracting and relaxing the major muscles of the body, from head to toe, in sequence.
Adopt a positive attitude.
When you’ve had morning anxiety for a while, you may have acquired negative thinking habits that are fueling your anxiety. It means your mind is waking up, and without any conscious effort on your part, worried thoughts take center stage, leading to increased anxiety.
It takes some perseverance, yet it is possible to change these habits and convert them into positive thoughts and behaviors.
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