Morning anxiety making it difficult to get out of bed? Here are 7 ways to overcome it
Experiencing anxious thoughts or dreading the day ahead in the morning even before you get out of bed? Worry not, because you are not the only one! Nearly everyone experiences some level of anxiety or negative feelings in their life. If you are going through a particularly stressful?time in your life or you've recently made a huge shift, the pressure of completing even the most mundane of tasks can feel overwhelming, especially in the morning. Keep reading to learn 7 ways through which you can manage your morning anxiety and equip yourselves to tackle the day ahead.
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Ways to deal with morning anxiety
1) Acknowledge the anxiety
The first step in dealing with any problem is accepting that you have a problem. Rather than avoiding it or dreading it, calmly accept that you have anxiety and take steps to address it. You do not have to simply accept it as some unavoidable part of your morning routine and can work towards coping with it.
2) Take deep breaths and try relaxation techniques
Something as simple as deep breathing has great potential to take your mind off negative and anxious thoughts and can better help relax you. It is important to draw your focus away from such thoughts particularly first thing in the morning as they can set the tone for the coming day. If you have other ways such as listening to music or making your bed that relaxes you, try to do those instead.
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3) Positive affirmations
Positive affirmations are extremely powerful to turn your mind away from the anxiety-inducing negative aspects of your day. It is important for you to make your mind understand that you are in charge of your day to help manage your day. If you have a mantra, try to repeat it again and again until you feel calm and move on with your day with a renewed, more positive state of mind.
4) Exercise
According to a study by the American Association of Anxiety and Depression, regular physical exercise can reduce anxiety symptoms and improve your ability to solve problems under stress. Whether it is a brisk walk, rounds in the gym or a relaxing session of yoga, choosing a form of physical exercise that you enjoy can significantly help you relax and release those endorphins.
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5) Meditation
According to a 2015 study, even a 5-minute meditation routine in the morning can help combat stress and anxiety, and tackle stressors throughout the day. Practising mindful meditation helps you to focus on the present moment and trains your mind to not worry or fear about the stressors that may come up later in the day.
6) Eat a nutritious breakfast
After fasting all night, low blood sugar is typical in the morning and might manifest as symptoms like sweating and negative emotions that can be mistaken for anxiousness. Also, eating breakfast daily and including it in your morning routine can help give you a sense of control when you follow a set pattern of actions every day.
7) Limit caffeine consumption
According to a study published in the National Library of Medicine, caffeine increases anxiety and symptoms of anxiety in patients with panic disorders. Increased consumption of coffee in a weakened state of mind can also lead to high blood pressure which starts to mimic symptoms of anxiousness. Try to opt for a decaf coffee or green tea in the morning, as a regular cup of joe can worsen the symptoms of anxiety.
While morning anxiety is common for many, it is not something you have to live with. Adopting regular, healthy habits such as eating a nutritious breakfast, exercising and practising mindful meditation can help calm feelings of anxiety in the morning and prepare you to deal with anxiety-inducing situations throughout the day.
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