How to deal with early morning anxiety ?
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I remember my anxiety days, sleeping at night then waking up stressed and worried. If you are dealing with excessive anxiety, worry, and stress in the morning, then you might be suffering from generalized morning anxiety.
It’s pretty common and not to worry about, everybody with anxiety disorders experiences morning anxiety, but sometimes it can feel exhausting and can alter your daily routine.
What causes morning anxiety ?
The “stress hormone” cortisol is released by the adrenal glands in response to fear or stress, and it is the number one cause of morning anxiety. Various researches have found that cortisol is highest in the first hour of waking for people with an increased level of anxiety in their lives. If you go to your bed worrying and in an anxious mood then it can cause morning anxiety.
Various ways to cure morning anxiety
Overcoming negative thoughts
Not only for morning stress but anxiety in general, racing and unwanted thoughts contribute much to anxiety disorders, overthinking is the number 1 culprit in causing morning anxiety.
Always try to challenge your negative thoughts and overthinking, yoga and meditation or getting a hobby really helps. You can try learning any musical instrument or watch your favorite show before going to bed to get rid of unwanted thoughts.
Never take Caffeinated drinks before bed
Caffeine does the same thing that cortisol does, Caffeine’s effects on your body are similar to those of a frightening event. It keeps your mind awake because caffeine stimulates your “fight or flight” response, various researches have shown that caffeine can make your anxiety worse.
Never take any Caffeinated drinks or coffee before bed, and always try to take your dinner at least 3 hours before sleeping.
Aerobic exercise helps a lot
Aerobic exercises help a lot in mental health, it reduces levels of the body’s stress hormones, such as adrenaline and cortisol. Exercises in general, refresh your body increases the oxygen content in your brain and helps in releasing toxins in the form of sweat. It also stimulates the production of endorphins, which are mood enhancers.
Drink plenty of water in the morning
Warm water especially with 2tps of lemon and honey in the morning can help you release toxins and hydrate your body enough, it is seen in various research that a dehydrated body can also lead to a stressed mood in the morning.
Having water after waking up helps in lowering the concentration of cortisol in the blood.
Monitor your sleeping habits
There are various sleep monitoring devices available in the market at cheap rates, various smartwatches also come with sleep monitors, your sleeping habits also matters a lot in the production of stress hormones in the morning, going to bed at the same time and waking up at the same time is important, any disturbance in sleeping timing can also lead to morning anxiety.
Always try to monitor your sleeping habits, and try to maintain proper bed timings.
Always complete your tasks before going to bed
Your morning anxiety may also be caused by your long list of incompleted tasks. Going anxious to the bed thinking about your next day’s difficulties and incompleted works may cause your subconscious pressure that burst in the conscious at am.
Set daily goals and achieve them at the end of the day, or just try to forget about your incompleted goals before bed.
Pranayamas are breathing techniques, it is a part of yoga. These are very easy to do and are good for the heart, mind, lungs, etc. they increase oxygen saturation in the blood, and anybody can practice them with ease without having any yoga instructors. Pranayamas are very beneficial in anxiety disorders, some of the most famous Pranayamas are:
- Bhramari pranayama (bee breath)
- Kapal Bhati pranayama (skull shining breathing technique)
- Bhastrika pranayama (bellows breath)
- Anulom vilom (Alternate Nostril Breathing technique)
Shift to the more ketogenic diet
Diabetes or high sugar has also been linked to depression, mood swings, and symptoms of anxiety. Here keto-diet will be very beneficial to you, Ketogenic diet is a low carb, adequate protein and high-fat diet which has a tremendous amount of health benefits, it is especially followed for weight-loss but it also has several other benefits, as it helps in diabetes, cancer, heart diseases, etc.