What Can I Do to Feel Less Anxious in the Morning?

Ways to Put an End to Morning Anxiety

Between waking up on time, getting yourself ready, and making sure that you have everything you need before leaving the house -- mornings can be hectic. It can be hard enough to make sure you make it to where you need to go on time, not to mention if you have others, such as a partner or spouse, children, or pets who also rely on you to help them get up and going in the morning. 

Aside from being stressful, mornings can be an additional source of tension for people who are dealing with an anxiety disorder.

Many people with panic disorder find that mornings are filled with nervous energy and anxiety. Panic sufferers may even find that panic attacks are more prevalent during this transitional time of day.

Waking up and starting your morning off feeling anxious can certainly have a negative impact on the rest of your day. Fortunately there are ways to better manage your mornings and keep your anxiety in check. Listed here are ways to put an end to your morning anxiety.

Get A Head Start

A lot of anxiety can be attributed to one’s sense of disarray that is so common in the morning. Less chaos in the morning often means more planning the night before. Try to complete little tasks in the evening that will make a big difference in the morning. For instance, lay your clothes out, have your bags ready, and pack your lunch the night before.  If applicable, encourage others in your household to do the same.

Prepping the night before can help cut back on a disorganized morning.

Get Plenty of Quality Sleep

Speaking of the night before, it is important that you are getting a good night’s sleep. Without getting the rest you need, you will only feel more drained and irritable in the morning. If you are having a hard time falling and staying asleep or if you feel unrested no matter how much sleep you are getting, you may be experiencing a sleep disorder and will need to be evaluated by your doctor to determine the possible causes.

Watch Your Caffeine Intake

If you stayed up too late, woke up numerous times throughout the night, or hit snooze several times on your alarm clock, you may be inclined to start your day with a caffeinated beverage. But before you go reaching for a cup of Joe, consider how caffeine can affect your anxiety. Too much caffeine can leave you feeling over stimulated and can actually impair your ability to concentrate. Caffeine has also been known to increase feelings of anxiety, possibly putting you at risk for more panic attacks.

Limit Stress-Inducing Activities

Little stressors in the morning can quickly add up to major anxiety-provoking situations. Issues such as arguments with family members, missing car keys, or traffic can all put a damper on your morning. Do what you can to limit these stressors. Avoid family discord by agreeing to discuss issues at a later time when no one feels rushed. Store your car keys in the same spot every night so you’ll be sure to easily find them in the morning.

Steer clear of heavy traffic by leaving early or finding a less congested commute and if that’s not possible, use the time to relax to your favorite music or listen to books on tape.

Change Up Your Routine

In order to shift towards an anxiety-free morning, you may need to change up your routine. Try getting up an hour earlier than you usually do and see how that helps slow down your morning rush. You may also want to consider practicing some self-care activities at the start of your day. For instance, try fitting in some physical exercise, which has the added benefit of reducing anxiety-induced muscle and mental tensions.

Look on the Bright Side

Panic and anxiety sufferers tend to struggle with negative thinking patterns. They often view the world as a dangerous place and hold onto many self-defeating beliefs. This way of thinking can make you believe that there is no hope in turning around your mornings and controlling your anxiety. However, creating more positive thoughts can help enhance your self-esteem and allow you to get a grip over your morning anxiety.  To elicit more positivity in your life, try a self-help activity such as journal writing, using affirmations, or practicing mindfulness meditation.  The morning is a perfect time to complete one of these activities and set your intentions for the day.

Seek Professional Help

If despite your best efforts you are continually struggling with feelings of dread and anxiety in the morning, you should consider getting professional help. Your doctor will be able to determine if your symptoms are possibly due to a separate medical or mental health condition. Additionally, a therapist can assist you developing ways to cope with your panic attacks and anxiety in both the morning and throughout your entire day. 

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