What is morning anxiety, and how can you cope with it?

Morning anxiety is the intense worry or stress that some people feel as soon as they wake up. Instead of starting the day with energy and anticipation, it can feel like a heavy burden. Thoughts of the day’s challenges can feel overwhelming, and sometimes you don’t even know why the anxiety is there. It is important to understand that morning anxiety is a common experience, and there are effective ways to manage it.

What causes anxiety in the morning?

The causes of morning anxiety can vary, but usually it is due to a combination of:

• Biological factors: when we wake up, cortisol (the stress hormone) levels naturally rise, which can trigger anxiety.
• External stress: Pressures of work, relationships or life situations can affect how you feel in the morning.
• Internal factors: Negative thought patterns, poor sleep or other mental health challenges can amplify morning anxiety.

What are the symptoms of morning anxiety?

Morning anxiety can manifest itself in several ways. Here are some common symptoms:

• Emotional reactions: irritation, nervousness and restlessness.
• Physical reactions: palpitations, nausea, headaches and dizziness.
• Mental challenges: Difficulty concentrating and feelings of overwhelming anxiety.
• Acute reactions: Panic attacks that can feel like a loss of control.

4 tips to cope with morning anxiety.

• Prioritize a slow morning. Wake up 30 minutes earlier than usual and give yourself time to start the day at a slower pace. You can write down your thoughts in a journal, drink a cup of tea or enjoy a moment of silence before the day’s activities begin.
• Plan your day or week. Prepare a to-do list the night before or structure your week in advance. Having a clear plan can reduce feelings of overwhelm and give you control.
• Get moving.A morning walk or light exercise helps lower cortisol levels and release endorphins, reducing anxiety and boosting mood.
• Listen to yourself – with balance. When anxiety feels overwhelming, it can be tempting to avoid the challenges of the day. But occasionally challenging those impulses and following through with your plans can provide a sense of accomplishment and help you reduce anxiety over time.

When should you ask for help?

If morning anxiety is negatively affecting your daily life, it is important to know that help is available. Therapy is an effective method of managing anxiety, and a psychologist or psychotherapist can help you to:

• Understand and change negative thought patterns.
• Identify and manage triggers that cause anxiety.
• Learn strategies to build a more balanced life.

With us at Meela, you can be matched with a psychologist or psychotherapist experienced in anxiety and anxiety management. With the right support, you can take control of your anxiety and start your day with relief instead of worry.

Remember: You are not alone. Help is available, and we at Meela are here to support you in your journey towards better well-being.