Hi everyone! I just joined Health Unlocked and this is my first post. I hope to be able to help others as much as I’m sure everyone will help me.
My anxiety is the most difficult in the mornings from when I wake up, and sometimes all the way through the mid to late afternoons. Nights always seem to be much more relaxed for me, so I’m wondering if anyone else can relate, and what you do to relieve your anxiety.
Any advice is greatly appreciated!
didn`t know about morning/night anxiety was assuming it was just anxiety but being here made me realise I was like you a morning sufferer.
Hi there, I can empathise with your anxiety starting in the morning. I often had to try focus on the main task at hand first in a step by step process. When my mind starts drifting whilst in the shower for example to how much laundry I had or is it refuse collection day. I had to remind myself why I am in the shower. For example, Im in the shower, to get dressed, to open the door . Open the door to go to work etc. Often it was drifting into negative chaos that kept me from being able to even leave the house in time if at all. Its also trying to identify I found what triggers it. The ex, a coffee mug of the ex, envelopes, noise of text msgs on phone, news, weather, too much coffee even or not enough. Sometimes just centre yourself to just breathe. You not alone and you will get there its a journey not a race. Try have a go to person to call even for 2 mins to break that spiral. People always say focus on what you can change and things that are not immediate try not think of all at once. Here I am writing this...thinking practice what I preach. Its hard I know, think of the positive things you did. I mean you got out-of bed, didnt die in your sleep and a new day awaits to learn, see new things and meet people. Maybe change a route to work one day. If you face negativity and outside influences, from people, a situation that affects your mood recognise them, addresse them, be strong. Give yourself time, be patient (says me haha someone who is impatient and stubborn). Maybe planning your day in advance mentally might help. Im no therapist and only you can find what works for you. Get other peoples ideas formulate your own strategy, dont give up if it doesn't work first time. It'takes 66 days apparently to change a behaviour, then more to make it habit etc. What you put in you get out.
Thank you for the advice and tips! I really appreciate it!
Hi. I don't know if you're on anti-anxiety meds, but if you are, it could be possible that they have worn off by the time you get up in the morning. I know for myself, that my body needs a kick-start by taking my morning meds.
I have more anxiety in the morning, too, I think BC I am just getting used to starting a new day. My mind has not yet processed that I'm about to start another one. After I'm awake for a while (a long while), I get more familiar with what my day looks like and feel a little more at ease.
Hi sh0526... there is both a physiological and psychological reason for
morning anxiety. If we are lucky, we have just spent some hours in REM sleep
regenerating our body. However, our mind can go into "startle" mode when we
wake up. A new day, new issues, new what ifs...
Add to that the high rise of Cortisol and Adrenaline hormones starting early
morning and you can have a disaster awakening.
It is very common for the anxious person to wake up in fear and anticipation.
because of these factors.
So how do we quiet down these morning thoughts??
Of course there is medication and therapy but I have found for myself a tool
that has helped me over the years. Meditation/Breathing... So simple and yet
so effective.
By preprogramming my subconscious mind both before bed and when awakening,
I have settled down the negative thoughts of the day and start both the sleep cycle
as well as awakening cycle on a positive note.
Welcome new friend to a safe and amazing and supporting forum. We are happy
you are with us 
xx
Thank you, I am really happy to be here! I have started looking into meditation and breathing exercises, but meditation worries me because I sometimes feel that when I’m supposed to clear my head, that’s when I just wind up cluttering my head with all the nonsense that my anxiety brings me. For example, if you’re told to not think about a cat, you’re going to think about a cat. I hope I can change that mentality with practicing meditation.
High anxiety on waking is very common and Agora1 has given you an excellent analysis of the reasons for it.
On waking from peaceful slumber comes the sudden realisation that we must face another day of high anxiety and so anxiety, and the depression that comes out of anxiety kicks in.
However, it isn't only on awakening in the morning that we can feel this way. Sometimes a milder upsurge of anxiety can occur after a daytime nap for the self same reason.
The other answer is that cortisol, a fight or flight hormone, peaks round about the time we wake up. Nature wants to give us a boost of cortisol for the physical energy to start our day hunting and gathering and avoiding the attentions of predators. That may have been true many generations ago but today we don't need that extra surge of cortisol because most of us earn our keep not by engaging in extreme physical activity but by using our brains. So all that excess cortisol hangs around unused making us feel hyper anxious.
When we experience anxiety disorder our nervous system becomes over sensitive and exaggerates the effects of cortisol.
Both these suggested reasons for early morning peaks in anxiety have one thing in common: they are symptoms of anxiety disorder. If we wish to avoid dawn depletion then we are well advised to concentrate on healing the cause (anxiety disorder) rather than the symptoms.
Once we recover from anxiety disorder our sensitised nervous system returns to normal and the symptoms yield. Including the early morning blues.
Easier said than done, of course. But through understanding and reassurance we can ready ourself for our recovery by medication, therapy or self help and so regain our quiet mind.
I appreciate all the replies to your letter. I , too have morning anxiety as soon as I get up. I know part of it is about paper work and all the things I have to still do that I keep putting off.All I want is to go back to sleep .... being retired , I can do that, but I'm too anxious to actually fall asleep again . My husband died 3 years ago and I know that being alone has also raised my anxiety level. I find it overwhelming to be handling everything by myself.
I’m sorry for your loss, and my deepest condolences to you, your family and his friends. I hope this is helping you as much as it is helping me. Just knowing I am not alone when dealing with anxiety has made a very positive impact in my life already. It’s around 8:30am where I live, and I woke up feeling the same way I have been for nearly a week now, and coming on here is helping a good bit right now.
In the meantime don't just lie in bed stewing, get up and start doing things, even a walk or run round the block a couple of times will help, and before the morning has run its course the bad feeling will disperse.A very worthwhile and easy-to-read short book that has helped thousands to recover over the years is 'Self help for your nerves' by Doctor Claire Weekes available for a few quid/bucks new or pre-owned from Amazon or Ebay. If you only read one more book in your life this is that book. I wish you God's speed in your journey to recovery.
Hi there, I feel the same. Mine starts in the morning and get progressively worse in the early afternoon but by the evening I feel less anxious. My anxiety has been worse than usual recently so I’ve decided to take some herbal remedies. Here in the UK we’ve got something calls Bachs Rescue remedy and it’s made with flower essence. They do a spray for your mouth or little sweets that you suck. It’s probably all in my mind but they do help me cope.
I have a theory about this, which is that it related to brain chemistry, as you get tired your brain produces chemicals for the purposes of falling asleep, which supress anxiety.
I am another with anxiety at its worst in the morning, and thank you to those who have responded with advice. Claire Weekes’ book and the Dare App. Have helped me
Welcome. I have the exact opposite issue then you. Hopefully someone can give you helpful advice Rick
Thank you!
Some things that have helped me are:
Getting out of bed soon like within 10-15 minutes of waking. The longer I lay in bed and mess on my phone the worse.
Showering the night before. I also pick out my clothes for the next day the night before. Both of these things can be nerve wracking for me. So to have them done helps a lot.
I sit either in the sun or in front of my therapy light while I drink my coffee. This just helps me to feel more at ease. I also alternate between repeating affirmations or reading something uplifting during this time.
Lastly, reminding myself that all is well. It’s just feelings and sensations. Not facts.
❤️❤️
As soon as I wake up I put my earphones in and listen to my local radio station whilst I get on with everything else I have to do. This distracts me from worrying unnecessarily about things.
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