Mental health issues are on the rise across the globe, and more and more people are suffering from anxiety and depression than ever. It is not uncommon for many to experience bouts of anxiety after waking up in the morning. The signs of anxiety are very clear. The sufferer can face shortness of breath, restlessness, shaking, lack of focus, nausea, and even a tightness in their chest.
While you can diminish anxiety momentarily through relaxation and breathing exercises, long-term effects can cause hypertension and heart and kidney damage. Morning anxiety can cause a person to lose focus for the whole day and start it off on a bad note. However, there are ways in which one can handle morning anxiety, and we have listed five effective ways below.
Exercise
Exercising is an age-old method for reducing any mental stress. Your exercise routine can be an intense hour in the gym, or it can be fifteen minutes of light aerobics in the comfort of your home. Exercising releases endorphins which is a well-known feel-good hormone. It balances out the level of cortisol in the body, leading to decreased stress and anxiety.
At the same time, exercise can keep other health issues – such as heart disease and obesity – at bay.
But be sure to maintain a steady exercise routine. As you slowly build the habit over time, you will see a gradual decrease in sudden anxiety attacks in the morning.
Follow a morning routine
Morning routines, or morning rituals, can also help reduce your anxiety. People suffering from uncertainty are more likely to get anxiety attacks. So to keep things under a level of certainty, you can follow a morning routine. It can begin with preparing your breakfast and coffee, and even sorting out your workstation. A lot of employees have opted for home office after the lockdowns have ended. If you’re one of those people, you can begin by preparing a to-do list for the day. This gives you an overview of the tasks that are coming up ahead and keeps you calm.
You can also do other tidbits such as making the bed, feeding your pets, and watering the plants in your house.
Limit stressful activity
We tend to use our phones first thing after waking up in the morning. The constant stream of notifications can increase our stress tenfold. They can also increase anxiety. So it’s wise to take a few hours in the morning after waking up to check the phone.
If you’re using your phone as an alarm clock, it’s easier to get distracted and check the notifications. In that case, you can use an actual alarm clock to keep the phone away until you’re ready to check it.
Reading emails in the morning also has a similar effect on our stress levels. Wait until lunch to read and reply to them unless necessary.
Eat a healthy breakfast
Eating a healthy breakfast containing eggs and milk can be beneficial to your health. Avoid processed food. Use vegetable oil to cook your meals. Include at least one fruit to have a healthy start to the day.
Check your caffeine intake. Taking too much coffee can make you jittery and contribute to your anxiety level. You can replace the coffee with a cup of tea. Chamomile tea has a calming effect on your nerves and is a popular choice for people suffering from anxiety.
Taking ginger also soothes your nerves. You can take ginger tea or include it in your breakfast or meals.
Practice mindfulness and relaxation
Anxiety is not a one-off thing. Controlling it also requires long-term efforts. Practicing mindfulness, assertive thinking, and having better control of your emotions can help lessen the effects of anxiety over time. Apart from exercising, doing yoga or meditation can also reduce your anxiety and fill you with an abundance of patience and peace.
There are plenty of apps and websites that help you with relaxation techniques and basic yoga routines. You can download them, or research the internet to create your mindfulness routine or chart. You can keep a beautiful mindfulness journal by creating one at home (sublimation tutorial is available on the internet for home printers) for yourself.
Morning anxiety can ruin your mood and keep you restless for the rest of the day. Having a steady routine in the morning might not cure your anxiety completely, but it can indeed instill a sense of control and peace in you. You can see a positive result after you have practiced these steps for a few weeks or months. In case of severe, uncontrollable anxiety attacks, please consult an expert for medication.
