Waking up with anxiety is a common experience for many people. Anxiety can be triggered by various factors, such as stress, panic attacks, or even the thought of facing another day.

It can be challenging to start the morning off on the right foot when you’re feeling anxious. But there are steps you can take to combat morning anxiety and wake up calm and relaxed.

Evaluate your evening routine

One of the best ways to combat morning anxiety is to evaluate your evening routine. Your evening routine can significantly impact your sleep quality, which can, in turn, affect your morning anxiety levels.

Try incorporating calming activities such as meditation, relaxation exercises or light stretches before you sleep. Avoid stressful activities such as work, phone calls or checking emails at least an hour before bedtime.

Get Enough Sleep

The amount of sleep you get can significantly affect your mental health. Lack of sleep can cause irritability, anxiety, and moodiness. Try to get enough sleep so that you wake up feeling refreshed.

Make sure your bedroom is a comfortable temperature and free of noise. Invest in comfortable bedding that helps you sleep comfortably. If you have trouble sleeping, speak with your doctor about the available options.

Avoid caffeine and sugar

Caffeine and sugar can both stimulate the nervous system, leaving you feeling anxious and jittery. Try to avoid caffeine and high-sugar snacks before bedtime.

If you must have a snack before bedtime, choose a healthier option such as nuts, fruits, or whole-grain cereal.

Prepare for the morning

Preparation is key to keeping morning anxiety at bay. Before you go to bed, prepare everything you need for the next day. This could be laying out clothes to wear or packing your lunch.

By doing so, it will help you feel less anxious in the morning and give you more time to relax and ease into your day.

Practice gratitude

Morning anxiety can be triggered by negative thoughts about the day ahead. To combat these negative thoughts, try practicing gratitude. Find something to be thankful for, such as your health, the roof over your head, or your loved ones.

By focusing on the good things in life, you’ll help your mind concentrate on positive thoughts.

Exercise

Exercise has been proven to help reduce anxiety and stress. Try incorporating moderate exercise routines into your daily routine. A 20-30 minute walk or run can help you relieve anxiety and stress and leave you feeling refreshed in the morning.

Wake up gradually

Waking up suddenly to loud alarms can trigger morning anxiety levels. Try waking up gradually with a soft, soothing alarm clock that gradually wakes you up. You can also try using aromatherapy to help you wake up gradually.

Essential oils such as Lavender or Eucalyptus can help you wake up calmly and refreshed.

Avoid checking your phone first thing in the morning

Avoid checking your phone first thing in the morning. Emails, social media and news updates can trigger anxiety and stress. Try to ease into your day with a healthy breakfast, exercise or relaxation techniques before you check your phone.

This will help you start off the day on the right foot, and keep you calm and relaxed throughout the day.

Speak with a professional

If morning anxiety is consistent and affecting your daily life, you may want to speak with a professional for guidance and therapies.

Speaking with a therapist or counsellor can provide you with tools and strategies that will help you manage anxiety better.

Conclusion

Morning anxiety is a common experience, but it doesn’t have to control your day. By following these steps, you can combat morning anxiety and wake up calm and relaxed.

It’s important to remember that managing anxiety takes time and effort, so be gentle and patient with yourself. Start with one step at a time until you find what works best for you.