Reading later, waking up with negative thoughts and a wildly pounding heart in your chest is unpleasant. But, unfortunately, morning anxiety is not that uncommon. It can occur both in those who experience mental problems and in perfectly healthy people. Let’s figure out the reasons for her appearance and how to prevent her from poisoning your life.
Why do you wake up with a feeling of anxiety
Morning anxiety itself is not a separate disease. Nevertheless, this condition exhausts and poisons life, so do not consider it something frivolous and does not require your attention. Anxiety can appear against the background of stress, personal crises, grief, significant life changes, and uncertainty.
In addition, lack of sleep, nightmares, or poor-quality rest can lead to waking up with a feeling of anxiety. And the reason for morning anxiety can be the love of coffee. If you drink this drink in the evening, then the probability of experiencing anxiety after waking up is relatively high. In addition, caffeine gives you energy — after a cup of coffee drunk at night, it will be more difficult for you to fall asleep, which can contribute to increased anxiety in the morning.
It is worth noting that intense and excessive anxiety, which prevents you from controlling your thoughts and doing everyday things in the morning, can be a sign of generalized anxiety disorder. A psychiatrist establishes this diagnosis and requires serious treatment.
3 ways of how morning anxiety manifests itself
Anxiety manifests itself in different ways for everyone, so some experience it constantly, some are exposed to it closer to tonight, and some have a peak of anxiety in the morning. Here are a few common symptoms characteristic of anxiety after waking up.
1. Fear of the coming day
Those who experience anxiety in the morning often practice avoidant behavior that makes them fixate on the day ahead. Maybe you haven’t had the best atmosphere at work lately, so you wake up feeling anxious. You don’t want to go where stress takes over.
2. The reaction is “Hit or run.”
The “Hit or run” reaction is triggered during stress. It makes us nervous, breathe quickly, make impulsive decisions, or freeze, not knowing what to do.
3. Body tension
When you’re worried, all the big muscles in your body get activated. This can lead to pain and tension in the shoulders, headaches, or unpleasant, pulling sensations anywhere in the body.
What to do if you wake up with a feeling of anxiety
When you wake up with anxiety, you may feel a little hopeless — as if a fat cross has been put on the day. Fortunately, the situation can be corrected to improve your mental well-being at least a little.
5 ways to manage anxiety
1. Get out of bed as soon as possible
It can be difficult to force yourself to get out of a cozy and warm bed because of anxiety. But the longer you lie and stare at the ceiling after you open your eyes after sleeping, the worse you make yourself. You allow your obsessive negative thoughts to gain momentum, which only increases your anxiety and unpleasant emotions. Visit. A F R I N I K, C O M . For the full article. So, if you don’t want your anxiety to increase, gather your willpower and get out of bed immediately after waking up, no matter how much you want to sleep for another five minutes.
2. Start moving
A great way to deal with anxious thoughts is to move. Start your day actively: go to the shower, stretch, and do at least one exercise. You can also go to work on foot to get some air and move around. Exercise and physical activity are especially beneficial for people with anxiety in the morning, as they help reduce cortisol levels and improve mood.
3. Face the source of your fear
We understand that this is probably the last thing you would like. But since morning anxiety often manifests itself as the result of something unpleasant that you are trying to avoid, then you need to take a step towards it. Perhaps you are afraid of a possible conflict with your superiors, the intensity of passions at a family dinner, or a serious conversation with a girl, but no matter how much you try to hide from them, sooner or later, you will have to face them face to face. The only difference is that by taking a decisive step towards your fear, you fight anxiety and become stronger, and when you avoid what scares you, you feed your anxiety and negative thoughts.
4. Get ready the night before
Every evening, take a few minutes to prepare for the next day, setting yourself up for a calmer and more organized start. Choose what you’ll work in and put these things out so you don’t have to rush to pull everything out of the closet after you wake up. Put everything you need in a bag and prepare breakfast, which can be heated in the microwave. The fewer decisions you make in the morning, the better — this way, you will simplify your life and not let anxiety get the better of you.
5. Spend less time on social media before bed and after waking up
This tactic is a good way to reduce morning anxiety. Why? We can only sometimes control what comes across on the vastness of social networks. Accordingly, no one is immune from the likelihood of encountering something unpleasant, frightening, annoying, or making you sad at the very beginning of the day.
This is an easy way to increase anxiety, which is already poisoning the morning. Why set a negative tone for the whole day and make yourself worse? Instead of checking social networks late at night or early in the morning, it is better to turn on positive music, which is pleasant to start the day, and postpone “communication” with a smartphone for another time.
