Morning Anxiety
Morning anxiety puts your head in a muddle, making it hard to think clearly. It can also evoke a sense of claustrophobia, triggering a fight or flight response that makes you want to run out the door and escape your thoughts.
The worst is that morning anxiety can happen without any anxious thoughts – you can wake up with it for no reason.
Why do we get morning anxiety?
Morning anxiety can have a biological or psychological cause.
The biological cause is the excess secretion of the stress hormone cortisol, accompanied by adrenaline and noradrenaline. This combination raises your heart rate, increases your body temperature, and triggers your flight or flight response, making you anxious and putting your head in a muddle.
Excess cortisol secretion can be due to chemical imbalances in your brain, so it’s worth getting a blood test to see if anything is untoward.
The psychological reason is difficult experiences in life, which could be from childhood, adolescence, or adulthood. Stress and trauma, such as physical or emotional abuse or losing a loved one, can fuel worrying and anxious thoughts.
Daily stresses can also give you morning anxiety; if you are nervous about an event or occasion, you can wake up thinking about it.
How to deal with morning anxiety
Make your bed
Making your bed in the morning can reduce anxiety by creating a sense of primary accomplishment. A messy bed is a symptom of a cluttered mind, so making your bed can give you a sense of order and control first thing.
This simple trick will set you up for a productive day. It might be a small win, but the most significant things are made from minor pieces.
Wake up earlier
You last need to rush out the door and add stress to your morning. Setting your alarm to half an hour before you usually get up will give you the time you need to shower and eat something healthy.
Whether you have a job or are a new parent, waking up earlier will give you time to focus on your thoughts and do something productive.
Go for a walk alone.
The best thing you can do for morning anxiety is blow off steam. Head out for a walk, even if it’s just around the block and have at it. Take out your frustration in your stride and let your stresses and worries melt away.
Walking is beneficial for people who wake up feeling claustrophobic in their heads and is also fantastic for cardiovascular health.
Meditate first thing
Meditating gives your mind a break from anxiety by focusing your thoughts on something else. Within five minutes, you will feel a noticeable improvement in tension, and there are plenty of exercises like the 4 7 8 breathing technique.
To meditate:
- Sit down and cross your legs.
- Place your hands on your knees, close your eyes, and picture darkness.
- Breathe for 4 seconds, hold it for 7 seconds, and breathe out for 8 seconds to lower your heart rate.
Exercise in the morning
Many people exercise in the morning for their mental and physical health because it creates a sense of achievement. Exercise also releases endorphins – pleasure hormones that make you feel good.
Strength training and outdoor running are the two most popular morning routines, but you could also jump on an exercise bike.
Reduce smartphone use
While smartphones help you communicate and stay connected, they can also fuel anxiety in the physical world.
Checking news, emails, and social media first thing in the morning creates a dependency where you need these things like a morning coffee.
Think of your smartphone as a stressor that is only helpful for productivity. If you don’t need to use it, don’t bother and save yourself the stress.