Waking up in the morning suffering from intense anxiety, fear and dread is not the best of ways to start your day. Anxiety upon waking up is in fact a common occurrence for people suffering from anxiety disorders and related conditions. It seems that as soon as the eyes open, the feelings of panic, horror and worry flood into the body and render you a mass of nerves.
So why does this happen? The concept that the anxiety appears upon waking is actually a kind of mirage. You were anxious when you were asleep but your conscious mind only became aware of it when it awoke. If you remember your dreams, then you're likely to find they were filled with fear and that physical symptoms such as sweating and muscle tension were present.
How Can I Wake Up Without Feeling Anxious?
I've brought together six of the most beneficial and popular ways to reduce and eventually stop anxiety ruining your day before it's even begun.
1. Adjust your Sleeping Patterns
Poor sleep plays a big part in the onset and continuation of many forms of anxiety. If you suffer from insomnia or have developed poor sleeping patterns then it's time to find solutions and to adjust to a more suitable time frame.
If your work involves you getting up early then it's unwise to go to bed very late. This will make it harder for you to arise in the morning and make the symptoms of anxiety worse. These symptoms include headaches, poor concentration, short-term memory problems, low energy and tension.
You'll most likely already have an idea of how much sleep you personally ideally need in order to function well the next day. Try to keep to that amount and be strong-willed in going to bed at a certain time. For insomniacs, visit your local doctor and ask about safe and effective medication for sleep aid.
2. Discover New Ways to Wake Up
I remember when I was a teenager and had to get up for school at 7am each morning. The noise that greeted me upon waking was the rather horrific mechanically sounding cockerel call that my clock used as an alarm. Mixed in to this was an unreal woman's voice stating the hour of the day. I hated school and so these mornings were bad enough without this anxiety inducing wake-up call.
I should have thrown that clock away and bought a more soothing alarm that didn't add extra anxiety onto an already anxious mind. If you too have an alarm clock that sends a shock through your body then it might well be time to find another way to wake up. Nowadays, the possibilities are endless and some good ways include soothing music, your favourite radio station or even a device which turns your TV on.
Also, make sure you give yourself enough time between getting out of bed and setting foot outside the door to work. For people prone to anxiety, an extra half an hour relaxing before the day fully begins can really help. Prepare what you need for the day the night before.
3. Begin Relaxation Exercises
In these extra fifteen or thirty minutes before setting out for work, you can decrease the early morning anxiety by completing some short relaxation exercises. They don't have to be overly complicated and can be done sitting on a sofa or in the kitchen. Doing this can often dramatically improves how your day progresses.
There are a variety of ways to achieve relaxation on your own and in a relatively short period of time. I go through many of these techniques in my free Outsmart Anxiety Newsletter (sign-up via the box to the right) but four common ones include deep breathing, guided visualization, progressive muscle relaxation and meditation.
If you like to put your thoughts and feelings into writing, you can also spend these minutes completing a journal or blog entry. Putting your feelings onto paper (or screen) can, for some people, serve as a helpful outlet for tensions, fears and worries.
4. Change Your Eating Habits Prior to Bed
What you eat and drink in the hours leading up to bedtime can have a large influence on how you sleep. For people suffering from anxiety disorders or prone to anxious feelings, this is of particular importance. Those with a panic disorder can be more sensitive to certain types of food as well.
Popular substances such as caffeine, nicotine and sugary foodstuffs should be avoided late at night and indeed, in the early morning. Too much coffee throughout the day and into the evening can render your chances of sleeping on time virtually nil.
High protein snacks are a good way to raise blood sugar levels in the morning, which often causes anxiety and stress. Keeping a piece of fruit by your bed for eating upon waking can reduce the anxiety and help you feel better (and healthier) in a short period of time.
5. Get Rid of the Anxiety in its Entirety
The best way to avoid early morning anxiety is to tackle the anxiety as a whole head on and to completely get rid of it for good. Morning anxiety is frequently a symptom of a large anxiety disorder and by reducing and eliminating this disorder then the anxious feelings felt upon waking will also disappear. Getting rid of anxiety, stress, fear and tension will help you to sleep better and wake up feeling refreshed and ready to face the new day with confidence and enthusiasm.
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