Managing Anxiety in the Morning: Strategies for Starting Your Day on a Positive Note
Do you ever find yourself struggling with morning anxiety? It might feel like from the moment you wake up that anxiety is right there waiting for you.
It can be overwhelming, and even debilitating, and can cast a shadow over the day ahead before it's even begun. This feeling of dread can be accompanied by a flood of what if thoughts, making it challenging to leave the comfort of your bed.
Why is Anxiety Worse in the Morning?
So, why does this happen? Well, biologically, your body releases cortisol in the morning to help you wake up and face the day. If you deal with anxiety or panic, you have higher levels of cortisol in the morning. This means you have more sensitivity to any physical symptoms of anxiety, leading to a cascade of "what if" scenarios and heightened fear.
If you struggle with fearing anxiety symptoms, then you may get wrapped up into ruminating about this anxiety or scanning your body for signs of problems. And this only makes the problem worse.
Ruminating, body scanning, or avoiding only tells your brain that the anxiety symptoms you are experiencing are problematic or even dangerous.
And when your brain gets the message that there is danger, then it will keep giving you anxiety because it is trying to protect you. But you now know where the morning anxiety is coming from and that is not harmful, even though it’s very uncomfortable.
So morning anxiety, while distressing, is not a sign of impending danger. It's merely a misinterpretation of your body's normal physiological reactions. Understanding this can be the first step towards reclaiming control over your mornings.
Getting Relief From Morning Anxiety
Unfortunately, there's no quick fix for morning anxiety. It takes time to rewire your brain and stop reacting to it with fear. Instead of trying to make it disappear instantly, your goal should be to become less afraid of the symptoms themselves.
One strategy is to acknowledge that morning anxiety is a normal and safe physiological experience. Do not assume that this anxiety will dictate how the rest of your day will unfold. Remind yourself that this feeling will pass, and try not to give in to catastrophic thinking.
The worst thing you can do is stay in bed and ruminate about this. Get out of bed right away and engage in your morning routine. When you find yourself catastrophizing about the rest of the day, take that as a cue to slow down, focus on one task at a time. It might sound like “ok I’m putting my feet on the floor now. Next I’m going to turn the water on.”
By gradually exposing yourself to the discomfort of morning anxiety without giving in to ruminating, body checking, or avoiding, you can teach your brain that it's not something to be alarmed about. Over time, this can lead to a reduction in overall sensitivity to these symptoms, allowing you to greet each day with greater resilience and calmness.
So, the next time you wake up feeling anxious, remember: it's okay to feel uncomfortable, but it's not a signal of impending danger.
Take it one step at a time, and trust that you have the strength to overcome this challenge. With patience and perseverance, you can learn to manage morning anxiety and reclaim your mornings.
Need More Help with Anxiety?
At State of Mind Therapy, our team specializes in helping people overcome the burden of anxiety and OCD. With evidence-based techniques and compassionate guidance, we can help you regain control of your thoughts and live a more fulfilling life.
If you found these tips helpful, sign-up for our free guide: 5 Steps to Live More, Worry Less for more helpful strategies for managing anxiety.