Are you familiar with the feeling of waking up with anxiety? It’s a common experience that can leave us overwhelmed and stressed before the day begins. 

In this article, we’ll explore the causes of morning anxiety and share some simple yet effective calming techniques to help you start your day with peace of mind. Let’s start and discover how to ease those anxious mornings!

Why Do I Wake Up with Anxiety?

Being anxious at the start of the day can be a significant strain on your daily routine. From the moment you wake up you’re sucked into that burden of anxiety and stress. The most common signs of anxiety in the morning are:

• You feel like your life is destined for failure right from the start.
• You’re feeling tired, and you’ve just woken up.
• Are you struggling to get up?
• Concentration and focus difficulties.
• Rapid and shallow breathing
• Rapid heartbeat

Relaxing Strategies to Avoid Waking Up with Anxiety

There are a variety of strategies you can apply starting now, which are proven to ease morning anxiety symptoms. Try these routines each day before waking to reduce the intensity and frequency of stress in the morning.

Try any of these techniques immediately.

Change Your Diet

The food and drinks that we consume can affect our mood as well as functioning. Hormones, neurotransmitters, and other biochemicals are all made by our bodies based on the nutrients (or absence of them) that we consume through our diet.

Research has shown that certain foods are linked with anxiety-reducing effects. This includes:

• Brazil nuts
• Eggs
• Pumpkin seeds
• Chamomile
• Yoghurt
• Turmeric
• Dark chocolate
• Fish that are fat, such as mackerel and salmon

Think about adding these foods to your diet routine to reduce your anxiety.

You may also be advised to limit your consumption of caffeine as well as other stimulant substances. If you’re already susceptible to anxiety, caffeine can increase the severity of those symptoms. A glass of lemon water warm with honey isn’t as exciting as a strong cup of espresso. However, it will undoubtedly be calming.

Meditation

Meditation for mindfulness provides numerous benefits for improving mental and physical well-being. It can be practised anywhere and without equipment or membership fees. The majority of communities have groups of meditation classes to provide help. 

There are many different types of meditation, each with advantages for those suffering from generalized anxiety disorders. Just five minutes of meditative time or slow breathing exercises to combat anxiety every day can provide tangible benefits.

Exercise

There are a variety of ways in which exercise can help to reduce anxiety levels. These include:

• Distracting your attention away from the things that make you nervous.
• The brain can activate executive functions.
• Reducing tension in muscles
• Changes in brain chemistry

Regular exercise creates sources within your body that increase the resistance to unpredictable emotions. Exercise alters the brain’s chemicals, increasing the supply of neurochemicals that fight anxiety, such as gamma-aminobutyric acids (GABA), various endocannabinoids and brain-derived neurotrophic factors (BDNF).

Learning How to Manage Anxiety Day-to-Day

If you wake up with anxiety in the morning, cognitive behavioral therapy (CBT), exposure therapy, and other forms of treatment for anxiety and methods can be helpful. When you work with an anxiety therapy in the UK therapist, you’ll develop new coping strategies for the treatment of anxiety that will help lessen your stress at the start of the day.

You may also think about taking prescription medications to treat anxiety like benzodiazepines and, beta-blockers and antidepressants. 

Concentrating on holistic methods like mindfulness meditation, having a leisurely bath, setting up and remaining focused on goals, and being grateful are all effective, simple strategies to help you deal with anxiety each day.

Each of them can ease the morning anxiety to help you have more peaceful and enjoyable days.