Do you wake up with butterflies in your stomach or your heart pounding before the day has even started? You’re not alone. Morning anxiety is something very real and more prevalent than you might think. Whether it’s the worry of a tight schedule, a deadline, or general apprehension of having to tackle another day, morning anxiety can colour everything else.
What is morning anxiety?
Morning anxiety is an increased sense of tension or concern that arises immediately upon waking up. Anxiety, according to Washington University assistant professor of psychological and brain sciences Dr. Rebecca Cox, might peak in the morning, as well as in the middle of the day or later in the day, depending on one’s internal clock. These variations are associated with differences in circadian rhythms, the body’s natural 24-hour cycle that regulates sleep, hormones, and mood.For instance, “early birds” tend to experience more anxiety in the morning, whereas “night owls” tend to experience more anxiety later in the day.
The reason behind morning anxiety
One of the most important factors is the cortisol awakening response (CAR). Cortisol, commonly referred to as the “stress hormone,” physiologically surges within 30–45 minutes after waking. This is designed to make the body feel alert and energized. But in individuals who are experiencing chronic stress or suffering from anxiety disorders, this surge can enhance feelings of fear and panic.The other important factor is low quality of sleep. The Centers for Disease Control and Prevention (CDC) stresses that disturbed or inadequate sleep may have a detrimental effect on mental well-being. The brains of sleep-deprived people are unable to manage emotions effectively, so it is more probable that anxiety will get out of hand the moment you wake up.
Morning Anxiety Symptoms:
- Pain in your stomach
- Heaviness or tightness in your chest.
- Headache
- Heart palpitations.
- Having racing thoughts in your mind.
How to cope with morning anxiety?
Experts advise awareness, behavioral modification, and good sleep habits to assist one in coping with early-day stress. The following are some doable strategies:Stop and think: Are your thoughts immediately racing the moment you wake up? Acknowledging that you are trapped in a pattern of anxiety is the initial step to controlling itMorning anxiety does not imply that something is “wrong” with you. It is usually a reaction to patterns of biological and emotional stress. With greater knowledge of your body’s cycles and regular self-care, you can transform your mornings from chaotic to intentional.Begin the day with movementA light exercise, such as a walk, yoga, or gentle stretching, can release tension and stabilize mood by stimulating feel-good hormones.Don’t have caffeine immediatelyCaffeine activates the nervous system, which can heighten anxious sensations. Attempt to begin your morning with warm water, herbal tea, or a relaxing smoothie.Practice deep breathing and mindfulnessKeeping yourself grounded with breathing or meditation calms the nervous system. Even a five-minute concentrated breathing session will be noticeable.Eat a balanced dietLow blood sugar can replicate or exacerbate symptoms of anxiety. Start your day with a meal containing protein, complex carbohydrates, and healthy fats to help you stay energized and in good spirits.Delay your screen timeDon’t open emails, messages, or news as soon as you wake up. Immediate stimulation may enhance anxiety and leave you with a feeling of hurry.Start journaling or listening to calming musicA regular, soothing morning ritual, such as journaling, music, or a peaceful moment, communicates safety and reliability to the brain.Sources:Centers for Disease Control and Prevention (CDC)National Institutes of Health (NIH)Washington Post Instagram: Rebecca Cox on morning anxiety
