7 Tips for Helping Yourself with Morning Anxiety
By AlternativeRelief in Mental Health
How to Get Rid of Morning Anxiety
Morning anxiety is something many people experience. You wake up, and you feel anxious from the start. Maybe it comes before you even get out of bed, or maybe it’s while you’re eating breakfast. There isn’t one single way we can tell you how to get rid of morning anxiety, but we can offer a few different tips.
It’s quite an unpleasant feeling, and we can learn to find ways to deal with it and respond to it in a healthier way. There are options out there to help with this experience, like meditations for anxiety, alternative medicine, and natural remedies. Ultimately, you will have to investigate for yourself what works and what doesn’t.
Anxiety in the Morning for No Reason?
Does it feel like you have anxiety in the morning for no reason? Many people report experiencing anxiety first thing in morning and don’t know why. The truth is that there isn’t one single reason that every person experiences anxiety. It may be because of something you ate or drank the night before, the nature of the sleep you’re getting, the state of the nervous system upon awakening, the way in which you wake up, or any number of other things. The
Often, when we’re in a moment of anxiety we try to figure out what is going on and how to think our way out of it. In reality, we often need just the opposite: to slow the mind down, relax, and let go of the worry. Because anxiety causes our norepinephrine and adrenaline to spike, the logical part of our brain often stops working fully and we aren’t able to think clearly. Knowing this, we can do our best to not buy into the thoughts and what the mind is telling us.
The symptoms of anxiety vary in person to person, but anxiety often consists of physical symptoms and psychological symptoms. Physical symptoms include sweating, nausea, tense muscles, stomach pain, increased heart rate, and difficulty sitting still. Psychologically, a person often experiences sadness, overactive mind, and panic. Whatever symptoms do come up, we tend to know when it’s anxiety as it is fairly distinct.
Tips for Getting Rid of Morning Anxiety
We can learn how to get rid of anxiety naturally, but it takes time and investigation. Here are a few ways you can relieve yourself from morning anxiety:
Practice Mindfulness Meditation
Mindfulness practice is a great way to reduce anxiety. Many studies have found that mindfulness meditation can reduce heart rate, cause a decrease in blood pressure, and help symptoms of anxiety. You can pick up a practice of focusing on the breath, tuning into the body, or offering yourself phrases of self-kindness. Meditation may be the last thing we feel like doing when we feel anxious, but it can truly help. Try taking a few deep breaths immediately upon awakening. Choose to start your day with mindfulness!
Self-compassion is one of the best things we can do for ourselves when we’re feeling anxious. Instead of resisting the experience, judging ourselves, or getting stuck in wishing it were different, turn toward the discomfort and care for it. With self-compassion we can be present for the pain and not worsen it by tightening around it or obsessing about getting rid of it. Below is a guided meditation specifically on practicing self-compassion in moments of anxiety. We highly recommend listening and trying this practice when you’re faced with anxious feelings in the morning!
Try Alternative Medicine
Alternative medicines like acupuncture, chiropractic, and herbal medicine can be extremely helpful. Multiple studies have found that acupuncture may help anxiety, and the same goes for chiropractic care. You may also try taking herbal supplements like kava kava to promote relaxation and ease. Making a habit out of these self-care activities can help reduce anxiety over time. See if your insurance covers things like acupuncture, and give it a try for a month or so to see if it makes a difference!
Get Your Exercise
Exercise is a great way to reduce anxiety, and there are many mental health benefits of exercise. You can exercise before bed, as this may help you wake with a more rested nervous system. You can also exercise right when you wake up. It doesn’t have to be anything too strenuous or intense. Go for a short walk around the block or stretch a bit!
Watch Your Food
What we eat at night may cause us to feel anxious in the morning. Tune into your eating habits and see if you can change something that makes a difference. You may also change your eating habits upon awakening. Rather than going for the first cup of coffee, have some tea! You may try taking up the practice of mindful eating in your daily life to help promote healthier eating for your mind and body.
Affirmations are a great way to reinforce our good qualities. You can use simple affirmations in the morning to offer yourself some love and kindness. You may try saying them in bed, or getting up and saying them to yourself in the mirror. This can be quite uncomfortable, but it really is a beautiful practice of self-love. Here are a few affirmations I like to offer myself:
-I am worthy.
-I care about myself.
-I deserve to be happy.
You can find ones that work for you and feel right.
Diffuse Essential Oils
There are many essential oils that promote relaxation. You can get a diffuser and sleep with the relaxing oils. This can help ease feelings of worry and help us wake not feeling so anxious. Personally, I use a grounding blend I like, lavender oil, or a blend of peppermint which helps me breathe. If these are diffusing when you wake up, it can help you not fall immediately into anxiety. You can also find oils to rub on your hands and chest that will help keep your chest open and promote relaxation. This is a great way to get rid of anxiety in the morning that I use frequently and highly recommend.