How to Ease Anxiety in the Morning

How to ease anxiety

There are many reasons why people suffer from anxiety.

However, many people do not know how to cope with their anxiety.

There are many things that you can do to cope with those anxious thoughts.

Although, that is not to say that these activities will work for you.

We do recommend trying these before taking the next step further.

This article is going to discuss the multiple ways that you can deal with your morning anxiety.

Sleeping Habits

Sleeping is vital for our health, for both physical and mental health.

It is a way that our body rests without doing anything.

However, not getting enough sleep can lead to issues such as anxiety and fatigue.

Many things can disturb your sleep during the night, especially if you are a light sleep.

Furthermore, there are a few things that you can do to put your mind at ease before you sleep.

People like to watch TV before bed or browse through their social media.

We understand that this is a way to relax but not before you go to sleep.

Watching the television like the news can cause you to worry about things that might not necessarily affect you.

Working late hours at night is something else that you want to avoid.

Yes, you might have a deadline that you need to finish before the morning.

However, those late hours you’re working mean you are going to get less sleep.

Including making yourself less productive the next day.

Consider alternatives before bed like reading or meditation.

These are a great way to relax the brain and help with your sleep.

Other Activities that You Should Avoid Before Going to Sleep

Keep your room dark and relatively cold.

Try your best to go to bed at the same time throughout the week as well.

There is nothing wrong with a little bit of consistency.

Obviously, at the weekend, this will be hard because you might have evening plans.

Finally, consider emptying your brain in a journal before going to sleep, such as getting rid of any negative thoughts first, then finishing with the positives.

Moreover, ff you notice that you are struggling to sleep and it is causing anxious thoughts, then talk with a health specialist.

Additionally, they have probably dealt with a lot of patients that are struggling to sleep like you.

So, they will know how to deal with the issues that you are facing. 

What You Should Do When You Wake Up

There are a few things that can trigger your anxiety when you wake up in the morning.

There are a few simple things like as the sudden noise of your alarm.

There are many traumatizing alarms that apple have which can suddenly wake you up.

If these make you feel anxious when you wake up, look at the iTunes store to see if there are better alarm sounds.

Maybe choose some classical music to wake you up.

Not everybody needs loud noises to wake them up.

Another thing that could have an impact on your anxiety in the morning is the number of tasks you have to do.

Make sure you give yourself enough time to deal with anything that you need to do.

The basic things that you should be doing are waking up, washing of some sort, then having your breakfast, and getting changed.

Not necessarily in that order.

There are other things that you can do in the morning on top of these.

However, try not to bombard yourself with tasks as this can trigger your anxiety.

What Else Can You Do in The Morning to Help With Your Anxiety?

There are many things that you can do in the morning.

A breathing exercise can be a good way to kick-start your day.

You can either do that the moment you wake up or before you are about to leave the house.

Shortness of breath can disturb the trade between oxygen and carbon dioxide.

Whilst doing this, imagine yourself in a peaceful place, a place that makes you happy and stress-free.

There are many different techniques to cope with stress so make sure you try them.

We mentioned journaling before going to sleep earlier.

However, this is something that you can do in the morning as well.

Journal writing is a great way to find what you fear the most.

Your journal is something that you can look back on later in the day to help you cope with further anxious thoughts that you might suffer.

One final thing that you could do before you leave the door is meditation.

You could also incorporate a bit of exercise into your morning routine which, could be yoga or a short run.

Positive Thinking

We understand that this is easier said than done.

However, if anxiety is something that you have been suffering with over a long time.

It could have affected the way you think.

Negative thinking can have an impact on your anxiety as well as trigger it sometimes.

If you are ever thinking negatively about your anxiety, remember that you have been there before.

If anxiety has bothered you for a while, then speak to someone about it.

Consider a group or private therapy session.

We understand that face-to-face therapy is not for everyone so, you could consider an online therapy session instead.

Diet

A healthy diet is everything when it comes to a healthy body and mind.

There have been many case studies where researchers have linked diet and anxiety with one another.

A healthy diet can help anxiety and, an unhealthy diet can trigger it.

Those that suffer from mood disorders tend to have an unhealthy diet.

It could be down that they eat for comfort to deal with their stress/ anxiety.

There are many foods out there that are considered comfort foods for your anxiety.

Look for foods that are high in protein and omega-3.

Omega-3 is often in fatty fish such as Salmon, Tuna, Trout, and Sardines.

Another thing that you should consider is fruit and vegetables that are high in vitamins and minerals.

Not only are these highly beneficial for your mental health but also your physical health as well.

Additionally, there are many ways to add fruit and vegetables to your diet to get all the nutrients you need.

There are certain foods that you will need to avoid that could trigger your anxiety.

These tend to be your glycaemic carbohydrates which, are high in glucose.

Glucose can spike your energy which can affect your mood.

Avoid these types of foods and, you will notice a more constant mood.

Try cutting out caffeine in your diet as well.

Caffeine can be great for a quick surge in energy.

But, it is not going to be the cure for the rest of the day.

Protein is a great nutrient that our body slowly burns throughout the day.

Finally, good hydration levels are needed for a healthy diet and keeping away those anxious thoughts.

If you ever go on a night out with your friends and you have a little too much to drink, you might wake up with the fear that you did something embarrassing on the night.

In hindsight, you could be dehydrated and, that is what gives you those anxious thoughts.

Other Ways to Cope with Anxiety

As stated at the beginning of the article, we said there are many different ways to cope with anxiety.

Certain people will find activities better than others as well.

The aim of this is to show the different ways that could help you with your anxiety.

However, that is not to say that they are going to work.

Exercising is a great coping mechanism for anxiety and other things that could stress you out.

Try exercise outside so that you get the vitamin D you need.

Certain studies have suggested that low vitamin D levels can lead to depression and anxiety, although it has no definite conclusion.

If you live in a country that has little sunlight throughout the day.

You should consider taking vitamin D tablets to make sure you get your daily requirement.

Just make sure that you check with your doctor to make sure it is safe to do so.

Another way to cope with anxiety is by purchasing a pet.

A dog or even a cat can be a great addition to your household as well as helping you to get rid of those anxious thoughts.

Remember, only buy a pet if you have enough hours in the day to look after them.

Maybe even a fish tank can help with your anxiety.

It can be therapeutic looking at a fish tank for a few minutes.

Not to mention that they do not require a lot of looking after.

There are many great pets out there and can do you a world of good.

Summary

As you can see, there are many things that you can do to help you cope with your anxiety.

We all cope with things differently, so make sure you explore all the activities that you can do to see if they help you.

If you see your anxiety is getting worse, then we recommend seeing a specialist.

A therapist can be great for someone that needs to talk about the issues that they have.

A therapist will suggest things and can put you on the right path.

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