We are sure to face anxiety and stress at some point in our lives. The most common problem is waking up with anxiety. The pressure and stress that we feel in the morning when we wake up regarding completing the daily tasks and business work makes it bad. The natural hormones can make this work stress even worse.
Excessively worrying about your daily errands and business work indicates anxiety disorder. Timely treatment of this disorder is essential, or it may lead to severe issues. However, morning anxiety is a common issue. People who have racing thoughts tend to undergo anxiety problems. But there is a solution to this problem. Let us check out how you can deal with your morning stress and anxiety through this article.
Symptoms Of Waking Up With Anxiety
Some common symptoms of anxiety that you might experience when waking up in the morning are as follows:
- Rapid or shallow breathing
- Speed racing heartbeat
- Concentration difficulty
- Lethargicness and fatigue
- Inability to get up from the bed and start the day
- Panic attack
Reasons For Waking Up With Anxiety
Several reasons are responsible for your morning anxiety. Generally, this anxiety happens because of excessive stress and worry that you take early in the morning. Many such factors contribute to anxiety disorder as well. Cortisol is the stress hormone in the human body. Researchers state that Cortisol Awakening Response (CAR) is higher for 30 to 45 minutes when you wake up in the morning.
Hence, waking up with anxiety is justified for this reason biologically. An increase in CAR increases the stress factor in the morning. Moreover, your fooding habits in the morning also contribute to the rise in anxiety levels. Sugar and caffeine can increase your morning anxiety. But, low blood sugar levels can make stress levels worse. Worrying about certain things and hitting off the bed makes you prone to morning anxiousness.
You can apply specific strategies to calm yourself when waking up to morning anxiousness.
1. Consider The Reason For The Anxiety
You often might make the mistake of not acknowledging your anxiety. Recognizing the reason behind waking up with anxiety helps you take the necessary steps. Rather than accepting your morning anxiety as an indispensable part of your life, it is always better to address this problem. The first step toward improving and treating any problem is recognizing the issue and giving proper attention to it.
2. Have Healthy Breakfast
When you do not eat anything the entire night, you tend to have low blood sugar levels, leading to negative feelings and sweating. Eventually, this can turn into morning anxiety. Researchers state that foods rich in magnesium help reduce anxiety levels. If you tend to wake up with anxiety, you should consider consuming a breakfast high in magnesium count. Foods like almonds, hazelnuts, cashews, and oatmeal are magnesium-friendly foods.
3. Avoid Caffeine
People who are susceptible to anxiety disorders are very much prone to the effects of consuming caffeine. Consumption of caffeine can worsen the situation of the person affected with anxiety disorder. However, when you are waking up with anxiety, avoid consuming caffeine in any form as it promotes and increases the symptoms of anxiety and stress. Sipping black tea or decaf coffee is a viable option for your bed tea.
4. Exercise Regularly
Exercising is beneficial for your physical well-being, but it also promotes mental well-being. When you are waking up with anxiety, it is good to exercise. Exercising controls the central nervous system and reduces anxiety levels. Engaging yourself in regular exercising can be beneficial for your morning anxiety—exercises like yoga, Tai Chi, and walking help mitigate and manage your anxiety levels. You should try these if you are experiencing morning anxiety.
5. Follow A Morning Schedule
Undoubtedly, morning anxiety can make you lazy and feel fatigued. You might not feel like waking up and starting your day. However, when you are waking up with anxiety, you should be mindful of your daily schedule. Having a perfect morning routine for the first 2 hours of the day helps you have an interrupted start and keeps your negative thoughts away. Having a strict schedule makes you feel like you are in control and reduces the level of anxiety.
6. Get Enough Sleep
Studies prove that people who suffer from mental disorders or face anxiety issues have trouble sleeping. Around 50% to 60% of people face this problem. Waking up with anxiety is a common problem if you do not get a night of proper sleep the night before. Thinking about what to do for the upcoming day and the working schedule makes it difficult to fall asleep, especially for those susceptible to anxiety. Such sleepless nights can make you prone to morning anxiety. It is advisable to get enough sleep the night before.
7. Seek Medical Attention
Suppose you have an underlying anxiety disorder, and if you believe that your anxiety problem is making it difficult for you to pay attention to your daily work. In that case, you should immediately seek medical attention. When you wake up with anxiety and feel that you cannot cope with your daily errands, consider visiting a psychiatrist or a professional counselor. They can help you manage your behavioral changes and guide you in managing your anxiety and stress levels in the morning.
The Bottom Line
Waking up with anxiety is something that almost everyone faces nowadays. With the immense life and work pressure that people take on their shoulders, this problem has become widespread. However, just like every situation has a solution, this anxiety disorder also has remedies. You can follow the earlier pointers to calm yourself down when facing anxiety issues in the morning.
Moreover, if you still feel that your anxiety disorder makes you incapable of performing your daily activities and harnessing your mental peace, you should consider visiting a counselor. They are the best people to guide you through this problem and take you out of this.