How to Cope With Morning Anxiety
For many people, anxiety is most intense first thing in the morning. You may find yourself waking with symptoms of anxiety as soon as you wake up, even before your feet hit the floor. Some symptoms of morning anxiety may be:
Feeling restless or jittery
Worried thoughts, for seemingly no reason
Feeling sweaty, shaky or nauseous
Having difficulty catching your breath
Heart racing
There’s a scientific reason behind why anxiety is highest in the morning. It’s called the cortisol awakening response. In the early morning, our bodies increase cortisol, or the “stress hormone” to prepare us for waking. When you’re chronically stressed, your cortisol levels can be even higher, creating increased anxiety symptoms. Blood sugar is also lowest in the morning, before eating, which can add to that shaky feeling.
If you find yourself feeling the most anxious in the morning hours, here are some strategies to find relief:
Connect with your breath
Before grabbing your phone or launching into your mental to-do list, take some time to connect with your breath. This can be a simple exercise, like box breathing. First, let all the air out of your lungs. Next, slowly, breathe into your belly on the count of 4. Then hold the breath for count of 4. Lastly, exhale on the count of 4.
Have a glass of cold water
Drinking a glass of cold water can help calm your nervous system by stimulating your vagus nerve. The vagus nerve is the main nerve responsible for regulating your parasympathetic nervous system that helps calm the body. Other ways to stimulate the vagus nerve are singing, humming, or gargling.
Journaling
Taking 5 minutes to write out your thoughts and emotions can help you find relief from anxiety. Set a timer and write about your current worries and fears in a stream of consciousness style. You can go back to read what you wrote and identify some actions you can take to address the different fears. Or note the patterns of your emotions and identify some simple ways to seek comfort. You can also write a list of intentions for your day, focusing on how you want to feel. Or write, in detail, about a place that makes you feel most safe, tuning into every sensation.
Move your body
Because anxiety lives in the body, one of the most effective ways to find relief is to move. The movement can be simple. Take a few minutes, while you’re still in bed to stretch. You can practice a progressive muscle relaxation like the one here. Or get outside and take a short walk. Getting some exercise each day, through any kind of movement that’s accessible to you, can decrease overall stress and reduce morning anxiety.
Change your evening routine
Often our morning anxiety is increased because we are holding onto stress from the previous day, which interferes with sleep. Do you have a routine that helps you release the stress of the day? Try strategies like turning off overstimulating screens at least an hour before bed. Take a few minutes to practice a “brain dump,” writing down all the worries of the day and symbolically putting them aside to rest your body and mind. Incorporate something that helps relax your body like a warm bath or a few minutes of gentle yoga.
Practice “riding the wave”
Our instincts when we feel anxiety is to try to avoid the feelings or distract ourselves. In fact, the most effective way to reduce anxiety is to allow ourselves to feel the emotions and sensations. Utilizing breath and practicing self-compassion, allow yourself to tune into the sensations and notice how they change as you stay present with them. Trust that this wave of anxiety is temporary and will pass.
You may need to experiment with different strategies to find what works best. If you need more help reducing anxiety, reach out to me to schedule a free consult. You don’t have to do this alone.
