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On the one hand, this is the moment when you are literally the safest, and on the other hand, you can feel very insecure mentally.
Not everyone who experiences anxiety is struck by it immediately upon waking; it’s also quite common for anxiety to strike at night and send you into a spiral of overthinking that robs you of restful sleep. But for those who deal with morning anxiety, there are a few specific factors that are often the cause. Read on to find out why you might be waking up with pre-existing anxiety and how to curb it in the moment and prevent it from coming back.
Why do you wake up with anxiety?
It is the only moment when you are alone with your thoughts
Probably, as soon as you wake up, your brain goes into a state of consciousness, and there is not much around you to distract you. Compared to the rest of the day – when you are in a work environment, in contact with friends and family, or on the road – the morning is the time when you are most in touch with your inner feelings and thoughts. In that quiet moment, when there are no external distractions, inner anxiety can become much louder.
You had a bad dream.
It’s no secret that a bad night’s sleep can leave you feeling cranky and ready to overreact to the slightest inconvenience. Lack of sleep reduces your brain’s ability to control emotions, making you less tolerant of stressful situations. If you’ve had a bad night’s sleep, your body’s cortisol (stress hormone) levels can rise, leading to higher stress levels in the morning.
You dread the responsibilities during the day
If your day is jam-packed, the morning can feel like a mountain to climb, which is daunting in itself. Worrying about the stress that awaits you during the day can lead to feelings of anxiety right after waking up. If you spend many days thinking about your responsibilities, your brain can be trained to react with anxiety as soon as you open your eyes.
What to do if you wake up with anxiety
Move out of bed.
If you feel panic immediately after waking up, the first step is to change your physical position. Get up and go to the other room. This small step can bring new stimuli to your brain that can change your mental outlook. A change of environment, especially if you have started to associate bed with worries, can help significantly.
Use your breathing to ground yourself
The moment you feel yourself beginning to fall into a spiral of negative thoughts, use breathing techniques. Breathe deeply through your nose, expanding your belly, not your chest, which activates the part of the nervous system that calms the body. Also, practice rhythmic breathing: inhale for a count of four, hold your breath for a count of four, exhale for a count of four, then repeat. These exercises will help you relax and return to the present moment.
Identify what triggers your anxiety
Think about what is actually the source of your worries. Usually anxiety stems from something that is important to you. For example, if you worry about a business presentation, it is a sign that you value career success very much. Once you recognize the underlying source of your anxiety, it will be easier to find a way to deal with it and take a step towards solving the problem.
Recognize what you cannot control
There is no need to try to control everything in your life. Sometimes you need to allow yourself to accept the situation as difficult and unknown. When you let go of the need to be in total control, you can redirect your energy toward a useful activity, like going for a walk or calling a friend.
Reduce your coffee intake.
Coffee can increase anxiety in some people. In the morning, when you’re already dealing with anxiety, try holding off on coffee until your mindset is more stable.
How to reduce the chances of waking up with anxiety
Lay the foundation for good sleep
Stick to your sleep routine, avoid caffeine and alcohol a few hours before bed, and develop a relaxing bedtime routine. A good night’s sleep is the key to reducing morning anxiety.
Plan key tasks for the next day
Before you go to bed, write down your tasks for tomorrow. This will help you avoid worrying about what you may have forgotten.
Plan your morning routine.
Take time before bed to choose a few activities you want to do in the first hour of your day. By choosing just a few things you can accomplish, you’ll avoid overwhelming yourself and increase your chances of a smooth start.
Make the plan as easy as possible to implement
Reminders in your room or visible cues (like sports equipment at the ready) can help you start the day with reduced stress.
If, despite implementing these strategies, you still experience anxiety that is affecting your daily life, talk to your doctor or mental health professional. With their help, you can discover the root of the problem and work on solving it through therapy.