Do you wake up with butterflies in your stomach or knocking your heart before the day started? You’re not one. Morning anxiety is something very real and more common than you might think. Let it worry about the hard schedule, term or general detention of what you need to solve another day, morning anxiety can paint the rest.
What is morning anxiety?
Morning anxiety is an increased sense of tension or concern that occurs immediately after waking. According to the Associate Professor of Psychological and the Sciences of Brain Station, Dr. Rebecka’s anxiety may peak, as well as in the middle of the day or later a day, depending on the internal clock. These variations are associated with differences in circusadic rhythms, a natural round -the -clock cycle of the body, which regulates sleep, hormones and mood.For example, “early birds” usually feel more anxious in the morning, while “night owls” tend to feel more anxiety later on this day.
Cause of morning anxiety
One of the most important factors is the reaction of the awakening of cortisol (car). Cortisol, commonly called “stress hormone”, physiologically jumps over 30-45 minutes after waking. This is designed to make the body feel like snort and fueled. But in persons who experience chronic stress or suffer from disturbing disorders, this splash can enhance the sense of fear and panic.Another important factor is the low quality of sleep. Centers for the control and prevention of diseases (CDC) emphasizes that they violate or insufficient sleep, can have a detrimental effect on mental well -being. The brains of people deprived of sleep can not effectively manage emotions, so it is more likely that the anxiety will come out of your hands at the moment when you wake up.
Morning anxiety symptoms:
- Pain in the stomach
- Difficulty or tightness in the chest.
- Headache
- Heart heartbeat.
- Having racing thoughts in the head.
How to handle morning anxiety?
Experts advise awareness, behavioral modification and good sleep habits to help fight stress on the early day. Below are some executable strategies:Stop and think: Your thoughts immediately rush at the moment when you wake up? The recognition that you are trappedMorning anxiety does not mean that something is “wrong.” This is usually a reaction to biological and emotional stress models. Having great knowledge of your body cycles and regular care, you can turn your mornings from chaotic into intentionally.Start the day with the movementEasy exercise, such as walking, yoga or soft stretching, can release tension and stabilize the mood, stimulating the hormones of a good feeling.Not immediately caffeineCaffeine activates the nervous system that can enhance anxiety. Trying to start the morning with warm water, herbal tea or relaxing smoothies.Practice deep breathing and careKeeping yourself in breathing or meditation, soothes the nervous system. Even five -minute concentrated respiratory session will be noticeable.Eat a balanced dietLow blood sugar can repeat or enhance the symptoms of anxiety. Start your day with food containing protein, complex carbohydrates and healthy fats that will help you stay tense and in good mood.Hold the screen timeDo not open the emails, messages and news as soon as you wake up. Immediate stimulation can enhance anxiety and leave you with a hurry.Start the log or listen to soothing musicRegular, soothing morning ritual, such as magazine, music or peaceful moment, reports on brain safety and reliability.Sources:Centers for Control and Disease Prevention (CDC)National Institute of Health (NIH)Washington Post Instagram: Rebecca Cox in morning alarm
