Morning anxiety is something I deal with on a daily basis. There have even been times when I’ve woken up from an anxiety attack I had while I was asleep.
The shock of going from sleeping calmly to having to deal with anxiety the moment I wake is is something I don’t think I will ever get used to it. But I have been on the path of accepting that it’s a part of me.
The problem with recovery is that I have a mind that’s buried in mixed emotions. Routines are boring to me, but they also effectively help my anxiety. Once a routine becomes too boring, I want to switch it up. But this switch up usually heightens my anxiety.
Luckily, I’ve found these 7 ways that I interchange throughout the week. It’s a loosely based routine that has been very effective.
MAKE IT SOOTHING
If you have to set an alarm to wake up in the morning, I suggest putting on a more soothing alarm instead of one that screams it’s time to wake up. The less shock you feel as you wake up, the easier the transition will be. Mornings tend to set the tone to the rest of the day.
If you set your alarm on your smartphone, test each alarm sound and narrow it down to two or three that seem the most calming. Try each out for a couple consecutive mornings in a row. If there are no other anxiety factors getting in the way, you should be able to choose which one is the most soothing to wake up to.
DRINK HOT TEA
If you’ve read anything on my blog before, you know how much I appreciate a good cup of tea. But it’s only because tea is absolutely life changing. Tea has been proven to provide so many amazing benefits, and it’s so soothing to an anxiety-induced mind.
PUT ON NETFLIX
I recommended watching an episode of your favorite show, or a new episode of a show that you’ve been obsessing over for the first time. Watching a good TV show is the perfect way to distract your racing thoughts.
The key is to not spend too much time in bed after you wake up, especially if you also have depression. So, try limiting yourself to only one episode each morning.
Goals tend to add structure to our days. Having structure and routine may help anxiety.
What are three things you want to accomplish today? Start off by making them simple, such as eating fruit with breakfast. The more you set goals for yourself, the more they become ingrained into your habits.
I find that having a simple fitness goal every day is super beneficial. I recommend trying a 30 day squat or crunch challenge. You can find loads of them Pinterest.
YOGA IT OUT
I know, I know. You’ve probably heard this suggestion over and over again. The reason why is because yoga has been scientifically proven to help us over and over again. I’ve been doing yoga on and off for the past 8 years or so, and I notice a tremendous difference in my mental health when I practice it versus when I don’t.
Starting yoga is usually the hardest part, so I recommend doing yoga while you’re still in bed. Try this routine by Tara Stiles, the yoga instructor who first introduced me to yoga. You’ll be amazed at just how much more energized you feel.
Another annoying suggestion, I know. But breathing exercise can be a viable suggestion. I suggest trying these when you are in a more level state, because it’s much harder to do them when you’re panicking.
- Even Breathing: Inhale through the nose, exhale through the nose. Count of 4 each.
- 4,7,8: Inhale through nose on a count of 4. Hold breath for 7 counts. Exhale through nose on count of 8.
- Alternate Nostril Breathing: Hold one nostril down and breath in count of 4. Hold the other nostril down to exhale on count of 4. Repeat on both sides.
I was born a perfectionist, and usually nothing is ever good enough for me. It’s an incredibly annoying trait that I’m trying to work on. One way I do this is by telling myself affirmations.
- I don’t have to get upset by this.
- I am stronger than I know.
- I am growing every day.
- I will be okay.
- I am enough.
I know they might seem cheesy at first, but once you become use to them, they can become very effective.
If any of these increase your morning anxiety, please stop and try one of the other suggestions above. Remedies are not black and white.
What ways do you fight your morning anxiety?