7 Tips for Coping with Morning Anxiety

Life is full of ups and downs. Sometimes, life can feel overwhelming. And this is perfectly normal. We all have moments when we think that the relationship issues, the stress at work, and the global and emotional events are too much to handle. And all of this can cause anxiety. While for some people, this is something manageable and temporary, for others, it can feel paralyzing. Nevertheless, mornings are usually the worst, even if you only suffer from mild anxiety. The main reason for this is the spike in cortisol levels (also known as the stress hormone) that takes place during the first hour after you wake up. So, here are our seven tips for coping with morning anxiety.

No. 1 Improving your sleep quality

The quality of your sleep has a significant impact on your mental health. Studies show that sleep problems can cause headaches, lack of concentration and energy, irritability, and anxiety. Therefore, improving your sleep quality is vital. Here are some ideas on how you can do that:

• Try to maintain a regular sleep schedule throughout the week. This means going to bed and waking up at the same time every day of the week.
• Try to avoid screens before going to bed. This includes everything from your mobile phone to your computer and TV. You can opt for a book instead.
• Try to engage in relaxing activities before going to bed instead of stimulating ones. Take a bath or read a book instead of doing physical exercises or cleaning your home.
• Try to keep your bedroom dark and cool to get more hours of sleep and avoid waking up too many times during the night.

No. 2 Paying attention to your diet

Research shows that there is a direct link between diet and anxiety. Specifically, some of the things we eat can trigger or ease anxiety. Therefore, to cope with morning anxiety, you should pay attention to what you eat. Try to add more fruits, vegetables, and protein to your diet and avoid refined carbohydrates and saturated fats.

Caption: Adding more fruits and vegetables to your diet is good for coping with morning anxiety.
Alt: A table full of fruits and vegetables.
Don’t forget about caffeine. Firstly, this is a very potent stimulant that can affect the quality of your sleep, which in turn can cause anxiety. Secondly, studies show that caffeine can intensify morning anxiety in people susceptible to this. Therefore, try to eliminate or reduce your caffeine intake.

No. 3 Exercising regularly

Exercising is good for your general health but also for coping with morning anxiety. This doesn’t mean you have to exercise right after you wake up - you can do it at any time during the day. And if you’re not a big fan of sports, you can take a walk. Anywhere between 10 to 30 minutes of walking outside will do wonders for your mood and can ease your anxiety.
Apart from the usual sports and physical exercises, you can also try meditation, yoga, and stretching. These relaxing practices can have a very soothing effect on you. So, it would help if you gave them a try.

Caption: For coping with morning anxiety, try some relaxing practices, like stretching.
Alt: A woman stretching on the floor of her apartment.

No. 4 Establishing a morning routine

When you feel like curling back in bed immediately after waking up, having a solid morning routine can help you get your morning anxiety under control. Plus, repeating the same activities every day can be very soothing. But don’t worry, it doesn’t have to be very complex. Just set a wake-up time and avoid pressing the snooze button. Then, your morning routine can include:

• Doing a bit of stretching.
• Eating breakfast.
• Taking a shower.
• Getting ready for work.

It’s that easy. You just have to stick to it.

No. 5 Thinking positively

When you’re dealing with anxiety for some time, your brain can develop automatic negative thought patterns. Thus, the moment you wake up, your mind will automatically bombard you with negative thoughts. Therefore, you must drop those toxic thoughts. Of course, this is not an easy task. Still, you can create some positive affirmations to counteract the negative ones. For example, you can counteract the negative claim “I feel horrible today” with the more upbeat “Yes, I’m feeling anxious, but it’s not the first time, and I know I can manage it.”

No. 6 Getting support from your loved one is good for coping with morning anxiety

Family and friends are the most powerful weapon you have against anxiety. They are your rock whenever life feels overwhelming. So, it would help if you relied on them. Circumstances can always change, and some of your family members can move away. Don’t miss the chance to throw them a going-away party and gather with your loved ones, as that will help both you and them. And afterward, go visit them as often as you can. Maintaining good relationships will do wonders in helping you deal with anxiety.

No. 7 Seeking professional help

Sometimes, even if you apply all these coping mechanisms, it’s still not enough. When you’re suffering from an anxiety disorder, seeking professional help might be the best solution. So, if your morning anxiety is so bad that it affects your daily functioning, find a good therapist to help you get through it. And if therapy is not enough, there are other treatment options that mental health professionals can recommend. The important thing is to acknowledge the full extent of your anxiety and not be afraid or embarrassed to ask for help.

Final thoughts

Life throws many things at us. Therefore, it’s normal to feel overwhelmed sometimes. And when this feeling persists, it leads to anxiety. While some people suffer from mild anxiety, others have a more challenging time dealing with it. But either way, you have to do something about it. Otherwise, it can affect all aspects of your life. So, use these seven tips for coping with morning anxiety. And remember, if you feel that it isn’t working, don’t hesitate to seek professional help.
Meta description: The thought of getting up in the morning is unbearable because of all the anxiety you feel? Use these 7 tips for coping with morning anxiety.

Tanya Douglas ~ tanya@eastcoasthaul.com

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