Are You Also Waking Up to Anxiety? Why It Happens and How to Break Free – News18

Last Updated:December 02, 2024, 18:48 IST

Several factors contribute to morning anxiety, which can be a challenging and frustrating experience.

If you’re experiencing anxiety, you may find yourself responding to certain triggers with fear and dread.(Representative image)

Imagine waking up to a sense of dread, unease or panic – before your day has even begun. For many, morning anxiety is a harsh reality. This challenging and frustrating experience can make it difficult to shake off the feeling of apprehension and fear. While not everyone experiences anxiety in the morning, for those who do, several key factors often contribute to this phenomenon. Let’s explore the possible reasons behind morning anxiety and explore strategies to help you start your day with greater calm and confidence.

Reasons for waking up with anxiety:

Stress: Stress can cause both physical and psychological problems, contributing to the development of major illnesses. Unresolved stress and anxiety from the previous day can carry over into the next morning.

1. Sleep qualityPoor sleep quality, insomnia or sleep disorders can also contribute to morning anxiety. Lack of sleep can limit your brain’s ability to regulate emotions, making you more prone to the anxiety.
2. Alone with your thoughtsMornings can be a rare time when you are alone with your thoughts, making internal worries louder.
3. Mental healthUnderlying mental health conditions, such as generalized anxiety disorder or depression, can cause morning anxiety.
4. Physical Health IssuesPhysical illness could contribute to a person feeling more anxious. Some common health conditions like diabetes and asthma may trigger anxiety.
5. Lifestyle factorsCaffeine, sugar, nicotine or other substance use can contribute to morning anxiety.
6. Circadian rhythms disordersCircadian rhythm disorders can disrupt your body’s natural wake-up cycle, which can lead to morning anxiety.
7. Dreading the day aheadMorning anxiety can stem from worrying about stressful situations or tasks, training your brain to associate mornings with anxiety.

Tips to start your day less frazzled

1. Establish a consistent sleep schedule: Go to bed and wake up at the same time every day, including weekends.
2. Create a relaxing bedtime routine: Engage in calming activities, such as reading, meditation, or deep breathing exercises, to signal to your brain that it’s time to sleep.
3. Avoid screens: Avoid screens at least an hour or two before bed and 30 minutes after waking, which can contribute to good sleep. These not only include mobile but also all the electronic items like tablets and TVs.
4. Get some morning sunlight: Exposure to natural light can help regulate your sleep-wake cycle.
5. Try muscle relaxation: Tense and then relax different muscles to release physical tension in the morning.
6. Physical activity: Practice regular exercise to help reduce anxiety symptoms that will increase your mental and physical fitness. You can also start your day with gentle stretches, yoga, or a short walk.
7. Set realistic goals and priorities: Break down your tasks into manageable chunks and focus on the most important ones first. You can add new goals as you progress. Make a traditional to-do list in advance for the following day.
8. Seek professional help: If morning anxiety persists and interferes with your daily life, consider consulting a mental health professional for guidance and support.