Have you ever woke up with a feeling of heaviness in your chest before you started the day? You are not alone – anxiety in the morning is a more common phenomenon than you might think. In this article, we will look at why anxiety levels may vary drastically and how to deal with it.
Interestingly, most people experience the most worrying. Even before the eyes open, the body and mind can already be flooded with waves of anxiety. This creates a paradoxical situation – instead of starting the day in a bright and energetic one, we feel as if we should “survive” the morning hours until the anxiety is naturally reduced.
Anxiety in the morning: How to recognize?
Morning anxiety occurs in different ways, and each person can experience different symptoms:
Physical features:
- Accelerated heart rate
- Abundant sweating
- Hand or body tremors
- Muscle tension, especially in the shoulder and neck area
- Digestive disorders
- Dizziness or weakness
Psychological Symptoms:
- The chaos of thoughts
- The difficulty of concentrating
- Increased irritability
- Irrational fear
- Catastrophic thoughts about the upcoming day
Why is anxiety in the morning stronger?
Hormone dance
One of the main causes of morning anxiety lies in our hormone system. Cortisol, also known as the stress hormone, naturally reaches the peak in the early morning. Although this hormone is essential for our body to wake up and mobilize energy resources, it can cause more sensitive people to anxiety.
The burden of daily challenges
The morning routine often becomes a real test:
- Limited time to prepare
- Complex logistics (release of children to school, pet care)
- Transport congestion
- Abundance of work obligations
Psychological factors
Our thoughts and beliefs also play an important role:
- Perfectionism and high demands for yourself
- Fear not to disagree or fulfill commitments
- Remembrance of past failures
- Fear of future uncertainty
Effective anxiety in the morning management techniques
Physiological approach:
- Regular physical activity in the morning
- Proper sleep mode
- A balanced diet
- Breathing exercises
Psychological strategies:
- Mindfulness practice
- Positive internal dialogue
- The attitude of the real agenda
- Directing the present
Practical tips:
- Get ready for tomorrow from the evening
- Create a quiet morning routine
- Take enough time to prepare
- Practice gratitude
When to seek help?
If anxiety in the morning:
- Lasts for more than a few weeks
- Interferes with daily activities
- Causes strong physical symptoms
- Degrades the quality of life
It is recommended that you seek a mental health professional who can offer individualized assistance.
Anxiety in the morning is a complex phenomenon caused by both biological and psychological factors. It is important to understand that this is not a personal weakness, but the body’s natural reaction to various stimuli. Applying proper strategies and seeking professional help can be learned to manage morning anxiety and start days with greater confidence and tranquility.
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