Reduce Morning Anxiety With These 5 Useful Tips
When I feel guilty, scared, upset, or embarrassed about my morning anxiety, and when I give into the fear thinking that its too much to bear, my anxiety gets even worse and I am usually really sick all day long. Here are five useful tips to knock morning anxiety out of your morning routine.
Tips to Move Past Morning Anxiety
- Create an Attitude Adjustment
- Post Positive Affirmations
- Eat Something Soon After Waking
- Use Distractions
- Set Yourself Up for Success
1. Create an Attitude Adjustment Instead of Worrying About Morning Anxiety
When I accept that my body is doing its thing and that the uncomfortable feelings will eventually pass, the fear loses its power over me. When we give into fear, the more horrific it becomes. So if we dwell on anxiety and how upsetting it is, we make it into this really big deal which than in reality becomes a really big deal.
To fix the situation I know I have to change my attitude. The night before I'll tell myself I don't need to get upset if I wake up with anxiety. In fact, I tell myself I should expect it to be there and stop worrying about whether it will come. I say, when I wake up and the anxiety hits I am going to tell myself that it's okay that I feel this way, it's not a big deal, and I can handle it. I CAN handle it! I can do whatever I need to throughout the day with the anxiety.
2. Post Positive Affirmations to Reprogram Your Mind
This is so important I can't stress it enough. It may sound silly but it seriously works! We have a lot of negative thoughts that swirl around so fast we may not even notice them. We have to reprogram our minds to think positively. To do this, I post positive affirmations all over the place! I post the one I mentioned above on my light on my nightstand so I see it as soon as I wake up.
POSITIVE AFFIRMATION ALERT:
This may be hard today, but I can handle it. I CAN handle it!
I read this to myself a few times taking in some deep breaths.
Insider Tip: If you really don't believe in the affirmation but want to, put the phrase "I am learning" in it. So it would say "This may be hard today, but I am learning that I can handle it...".
I'll post other affirmations on my bathroom mirror, in my closet, etc. and I make a point of reading each one a few times. They all say something to help me feel better about the situation.
3. Eat Something Soon After Waking to Reduce Morning Anxiety Enhanced by Low Blood Sugar
To help with low blood sugar, I like to eat very soon after waking up (Manage Morning Anxiety: 4 Yummy Healthy Breakfast Ideas). I have heard suggestions of leaving snacks on your nightstand to eat before getting out of bed. Eating soon after waking is not only good for your mental health, but it also gets your metabolism going which will help you lose weight.
4. Use Distractions to Reduce Morning Anxiety
I have a game on my phone that I use to help distract my thoughts. If you focus on the anxiety, it will magnify it. If you focus on something else, you will forget about it more easily. Try listening to your favorite music or paying attention to your children instead. Or try the tips in this post if you can't distract yourself: You Want Me To Focus on Anxiety? Seriously?
5. Set Yourself Up for Success
Finally, small changes such as a relaxing alarm clock, slippers and a robe to dress into after waking up, dimmer switches on your lights, etc. will not alone eliminate anxiety but can help minimize it.
I have found if I follow these tips I can usually eliminate anxiety from my mornings within a few days to a week. I would love to hear of any other suggestions you have found that helps you with your morning anxiety.
This is part 2 in a 2 post series. You may be interested in reading part 1, Morning Anxiety 101: Symptoms and Causes.
White, A. (2010, January 28). Reduce Morning Anxiety With These 5 Useful Tips, HealthyPlace. Retrieved on 2019, October 18 from https://www.healthyplace.com/blogs/anxiety-panic/2010/01/morning-anxiety-101-5-useful-tips
Author: Aimee White
I have anxious moments in the morning...sometimes the fear becomes so intense, I forget I know how to break the link to the thoughts,
I believe in mind-body connectin....I have had a terrible bout with Acid indigestion. Gas terrible pain an vomiting...I now take one pill which has relieved the pain.....
Glad I found your column on my iPad....do you have a column I can get on my iPad?
Rev.Dr. "Sam" Satkin
I cant continue like this i suffer from chronic pain and nearly died in 2008 now i am disabled and suffer a lot with food malabsorption
I never felt anxiety until now. A week ago, I went out with my husband and had vodka with redbull. I felt really, really sick the next day. I had nausea, vomit, diarrhea and general discomfort. The next few days I felt so sick I didn't even leave the house.
I went to the E.R. and they told me I had gastritis but now my symptoms are different. I wake up really early no matter how late I go to bed, I wake up feeling really cold and I can't stop shaking. I feel butterflies or just like this tingly sensation all over. I can't make myself go back to sleep, so I get up and I feel very nauseous. I don't want to eat anything and I don't want to take meds that affect me more. I don't know what to do. I feel tired all the time and I fear going to bed at night to wake up like this.
Hi E I am suffering with dreadful morning anxiety once again. I am on meds which obviously are not helping my situation any advice would be greatly appreciated
All I can think of is that there are some negative thoughts that maybe aren't getting addressed and are holding you back. I would write down all of your fears associated with taking a shower. No matter how silly they may sound, write them all down. Then find an affirmation or just the opposite of the fear and replace it.
Before taking a shower repeat the affirmations for several minutes.
If that doesn't help than let me know.
Best of luck!