Early morning anxiety: Please could I... - The Roy Castle Lu...

The Roy Castle Lung Cancer Foundation

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Early morning anxiety

Cosmic54 profile image

Please could I have some advice, every morning I wake up within 1 minute I start getting anxious I sleep very well at night but once I’m awake it starts, my stomach gets like pins and needles and my mind goes into overdrive and I can’t seem to calm this normally happens between 5-7am any advice would be appreciated I was diagnosed with Lung Cancer on June 28th and this started happening 2-3 weeks ago.

8 Replies

Hi I also was diagnosed with lung cancer and did suffer the same issue in the mornings. I found turning on the tv and watching the news helped me or going on Facebook just to take my mind off my illness Going on this site also helped by reading all the different stories and struggles we all go through

Stay positive

Hi Cosmic, it's awful isn't it, the anxiety. I'm ok once I'm awake but mine starts late afternoon and I find it very difficult to get to sleep, the darkness makes it worse. I'm finding an app very useful, it was recommended to me on this site. Its called UCLA Mindfulness, I searched and searched for a free one, but after downloading numerous one's the majority come up with a payment plan. The UCLA one is free. I started writing a diary, about my life, my childhood, and my own family and a little bit about my cancer. Everyone is different Cosmic, and have ways that suit them to deal with anxiety, so apps and breathing exercises may not be for you. Do you like walking, reading, swimming, or perhaps look online for hobbies that you may like. The winter months will be hardest for me, gardening helps me chill, or just sitting outside listening to nature. Hope you find a way to cope. Thinking of you. Xxx

Hi Cosmic54

Sorry to hear you are having anxiety on awakening, and as acedog has mentioned having a distraction as soon as it starts can sometimes help.

Cortisol, the stress hormone is at its highest within the first hour of waking up, especially if you are experiencing stress in your life.

This link may be of use for you on early morning anxiety, the symptoms that present and tips on how to reduce your anxiety: counseling.online.wfu.edu/b...

Some people find using the 3-3-3 rule helpful: Start by naming three things around you, what 3 sounds do you hear and move 3 parts of your body, fingers, toes, shoulders etc.

Being aware of your breathing can be a very useful tool to ease the anxiety. It may be helpful to breathe in through your nose for the count of 3 or 4 and exhale through your mouth for the count of 6 or 8. Do this a few times until you feel more relaxed.

You could discuss this with your GP or there are a few links below you could get in contact with them:


anxietyuk.org.uk/ 03444 775 774

Hope this helps and you find support through these links to help you reduce your morning anxiety.

Kind regards

The Roy Castle Support Team

Sorry to hear you're being disturbed by anxious thoughts in the mornings - breathing exercises or general relaxation exercises that are often used in yoga at the end of sessions might help - where you imagine each part of your body and focus on it whilst also focusing on breathing slowly can take your mind off things.... when I have trouble like this, I usually get up, drink a camomile tea, watch some mindless tv and go back to bed.... is there anything in particular that's making you anxious or is all just jumbled thoughts? I found the book 'cancer is a word not a sentence' by Dr Rob Buckman helped my imagination from running riot about 18 months after my diagnosis/treatment when I had other symptoms and thought everything must be related which set me into quite a spiral of anxiety.... thankfully my treatment was in 2010 and diagnosis in 2011. I've learnt over the years to distract myself and keep myself busy, helping others can help take our minds/focus from ourselves - hope things ease up for you soon...

Cosmic54 profile image
Cosmic54 in reply to JanetteR57

Thanks for your reply Janette … I just wake up then within a second my brain is going crazy about absolutely nothing it’s all rubbish that is meaningless and my stomach is churning. Grrrrrrrrr🥺 just don’t know how to stop it

JanetteR57 profile image
JanetteR57 in reply to Cosmic54

probably a sign your sleep is disturbed too - have you tried putting your brain in gear at that time of morning - with reading, crossword puzzles or more mindful things like colouring or a yoga/pilates session or is it too early? My gym opens at 0630 but I'm not a morning person when it comes to exercise but do find with my swimming at night that I usually sleep better when I've had some physical activity whether swimming or walking, during the day... hope you get some relief soon...

Cosmic54 profile image
Cosmic54 in reply to JanetteR57

Thanks Janette

Hi there, I found I was anxious all day, the GP at the suggestion of the local hospice suggested I take anti anxiety medication, this works now, I stopped after a few months as I was fine, but realised I wasn't it was just the meds working, I don't have anything strong but it's enough to take the edge off, I also walk alot and go swimming too, this really helps - good luck to you xx

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