Strategies to Manage Morning Anxiety and Start Your Day Calm

Morning anxiety is a regular phenomenon that most individuals experience. It refers to a situation of awakening, feeling worried, or fearful without any particular reason. You may feel anxious, your heart will beat faster, or you may be restless. It may not allow you to begin your day cheerfully. Therefore, seeking professional help is important in such a condition.

In some cases, depressed thoughts or fears of the next day may build up in the night and be harder to dissipate in the morning. It can be overcome by understanding what causes a better feeling and how to manage it properly. These feelings can be addressed in some ways, and with the help of allies, your lifestyle, and combating techniques, you can learn to teach yourself how to start your morning in a calmer state.

What Is Morning Anxiety?

Morning anxiety is the feeling of anxiety, worry, or nervousness one has upon waking up first thing in the morning. One may find it hard to pull themself out of bed in the morning. This form of anxiety may encroach on physical aspects like a pounding heart, shaking hands, or chest pain, and maladaptive thinking or dread of the day to come.

Furthermore, there can be many causes of early morning anxiety, such as an insufficient number of hours of sleep at night, a state of stress, or an imbalance of stress hormones. To feel better, you can practice such things as deep breathing, meditating, or having a simple morning routine.

Thus, the habits can make you less anxious as you start the day, and you can start it properly with a clear mind. You may also contact us at MAVA Behavioral Health if you experience any kind of anxiety in the morning or later in the day. We’re here to help you feel better.

Morning Anxiety Symptoms

Here are the symptoms of morning anxiety:

• Feeling pretty anxious or jittery
• Over worrying about what tomorrow will bring
• Muscle cramp or body ache
• Trouble focusing or thinking.
• Sweating or shivering
• Upset stomach or queasy stomach
• Trouble with getting out of bed
• Irritability or mood swings

What Causes Morning Anxiety?

Here are the causes for morning anxiety:

• Sleep disturbance or insufficient sleep
• Career or life stresses at a daily high level
• Generalized anxiety disorder or another mental condition
• Excessive host of thoughts before sleep
• Weak post overnight fasting sugar value
• Consumer intake of high levels of caffeine or alcohol
• Missing a relaxing part of the morning process
• Not being dealt with emotionally or trauma
• Irregular food or eating yourself

Natural Ways to Ease Morning Anxiety Attacks

Morning anxiety attacks are the intense fear or panic that one experiences very quickly after the person wakes up. You will have a racing heart, be out of breath, dizzy, sweaty, or you will be afraid that something bad will occur. Such attacks can be frightening, may also occur without any preparations, and therefore, it can be very hard to get out of bed and continue the day.

In addition, the triggers of such anxiety disorders are usually triggered by stress, lack of sleep during the night, and elevation of stress hormones like cortisol in the morning. There are high chances of your being attacked by such when you already have anxiety way before the morning. Moreover, even such a minor action as deep breathing, stretching, or listening to quiet music in the morning could be helpful. Hence, avoid the use of caffeine and get enough rest. In case of regular occurrence of such attacks, one should address a mental health expert to help them get through and get treatment.

How To Deal with Morning Anxiety?

How to deal with severe anxiety in the morning? The main supporter of the prevention of morning anxiety is that in the morning, a person should start with some calm processes that help them feel better. Therefore, the best immunity tip is not to begin with checking your phone or overdosing on caffeine in the morning. One more method to abandon the morning stress is to stick to the usual sleeping schedule and go to bed early. When you are wondering what to do in case of debilitating anxiety, even in the morning, it is best to speak with a mental health specialist.

1. Deep Breathing

Take in your breath very slowly and systematically when you first open your eyes. Breathe in for 4 seconds, hold for 4 seconds, then slowly exhale through the mouth for 6 seconds. This meditation Breathing Exercise is good for the body to calm down and the mind to clear. It can really help you manage stress in the morning if you do deep breathing every day.

2. Restrict Caffeine and Sugar

Sugary and caffeinated foods make your heart beat faster to which makes your body get all jumpy and anxious. Do not drink coffee or power drinks, and have warm water or lemon tea. Eat a meal that is protein and whole grains to have a whole day of no energy and mood swings.

3. Sleep Well

Anxiety may be aggravated by poor sleep, especially in the morning. Attempt to sleep and get up at a fixed time daily, even on the weekends. The sleep environment should be peaceful and avoid screens at night.

4. Think Positive

When you wake up, concentrate on good thoughts. One can speak good things to oneself, such as I will have a good day or I am strong and calm today. Writing three things that you are grateful for every morning can make you change your focus; instead of worrying, you will be at peace. Positive thinking will eliminate fear and develop confidence.

5. Talk to an expert

It is natural not to feel shame and ask the help in case you feel anxious in the mornings always, and this issue disrupts your life. A physician or a mental specialist can help you figure out why you are like that, and they can also teach you on the way to handle it. Your fears will not become overwhelming with early help, and you will be more in control.

Morning Anxiety Relief Through Yoga and Exercise

One of the natural ways of eliminating anxiety in the morning is to use yoga and exercise. Waking up to practice gentle yoga leaves your body fluffed up and your mind rested. Likewise, it has slow movements, deep breathing, and simple stretches that aid in toning down stress, and one loses track of time. Once you start to do it, why not just simply check some easy poses, like a child or cat-cow? Even a 10-15-minute yoga session in the morning will make you feel more confident that you can take on the day.

Additionally, anxiety early in the morning can be counteracted by, among others, jogging, walking, riding a bike, and dancing. When you move, your body produces happy chemicals called endorphins, thus making you feel a bit happier, which relieves stress. Hence, keeping fit in the mornings enhances your energy, results in good sleep, and purifies your brain. It is best to be a daily yogi or a fitness junky to feel relaxed, empowered, and ready to face the next day.

How To Break the Cycle of Morning Anxiety?

Here are the factors that assist in reducing morning anxiety:

• Have normal sleeping habits of going to bed and waking up at the same time daily.
• Checking the phone and news in the morning is one of the stress-reducing measures.
• Breathe deeply or meditate to relax yourself and your body as you begin your day.
• Get out by shaking the body, i.e., through some exercise, stretching, yoga, to feel good.
• Eat a good breakfast to give the body the energy required and keep you in a good mood.
• In a case of jitters or anxiety, reduce the amount of caffeine intake, especially in the morning.
• One of these steps will be the use of your journal to get focused and to organize your concerns.
• Speak to yourself that you are strong and you will manage to get through the day.
• Design an easy and relaxed morning rhythm to feel safe and regulated.
• Reach out to a mental health professional once the anxiety in the morning keeps recurring.

Is There Any Morning Meditation for Anxiety?

Yes, there is some kind of medicine that will help to pacify the anxiety in the morning. The doctors can use antidepressants or anti-anxiety medication to reduce the symptoms. These medications will lead the mind to calmness and decrease the stress level, and prepare to have the new day.

Furthermore, you need to talk to either a medical practitioner or a psychiatrist in case you feel anxious regularly in the morning, and you are not able to manage this condition. They will look into your symptoms and will advise the correct treatment. Thus, one should never take any drug without a medical prescription because the state of an individual determines the correct combination of drug and the correct dose.

To Sum Up

Why is my anxiety worse in the morning? Morning anxiety can feel overwhelming due to a natural rise in cortisol levels, known as the “stress hormone,” which peaks shortly after waking. Other triggers include poor sleep, excessive worrying about the day ahead, or underlying anxiety disorders. An unbalanced routine or skipping breakfast can also contribute. These feelings may include restlessness, a racing heart, or excessive worry. If morning anxiety disrupts your daily life, professional help is essential. At MAVA Behavioral Health, we specialize in treating anxiety through personalized medication management to help you regain control and start your mornings with a sense of calm and balance.