What to Do When You Wake Up Anxious: A Comprehensive Guide
Waking up with anxiety can be a challenging way to start your day. That feeling of dread, racing thoughts, and physical discomfort right when you wake up, can make it difficult to face your work day and responsibilities ahead. While it’s important to get to the root cause of why you’re experiencing frequent anxiety, these tools can help you manage morning anxiety and shift into a calmer state for your day. In this comprehensive guide, we'll explore various techniques to help you cope when you wake up feeling anxious.
Understanding Morning Anxiety
Morning anxiety is a common experience for many people who struggle with anxiety disorders. It can be triggered by various factors, including a dysregulated nervous system, nutrient or hormonal imbalances in the body, or underlying chronic illness.
Immediate Strategies to Manage Morning Anxiety
1. Shock the System
One of the quickest ways to interrupt an anxious spiral is to literally "shock" your system:
Fill a bowl with ice and water, then dunk your head in it for a few seconds.
Alternatively, take a cold shower or hold an ice cube in your hand.
This sudden cold exposure can help disrupt anxious thoughts and bring your focus back to the present moment. The shock factor assists in snapping you out of the anxiety loop you may find yourself in when waking up.
2. Turn on 528 Hz Frequency
Sound therapy can be a powerful tool for managing anxiety:
Listen to 528 Hz frequency tones with headphones on for best results.
This specific frequency has been associated with calming effects on the mind and may help release negative emotions.
While more research is needed to fully understand the effects of specific sound frequencies, many people find this practice soothing and simple to do in managing anxiety symptoms. You can find 528 Hz playlists for free on Youtube.
3. Consume 30 Grams of Protein
Stabilizing your blood sugar can have a significant impact on anxiety levels. Blood sugar crashes can exacerbate symptoms of anxiety, making you feel shaky, dizzy, and uneasy. When you wake up, consume 30 grams of protein to stabilize blood sugar levels and prevent crashes throughout the day.
If you’re struggling with a lack of appetite or nausea with your anxiety, mix protein powder with water or milk.
4. Get Fresh Air
Connecting with nature and getting fresh air can have immediate calming effects:
Step outside and literally "touch grass" if possible.
Take a short walk to get your body moving and endorphins flowing.
If going outside isn't possible, open a window to let fresh air circulate in your space.
Exposure to nature and fresh air can help ground you and provide a sense of perspective that's often lost when anxiety takes hold.
5. Use an Herbal Toolkit
Certain herbs are known for their anxiety-reducing properties:
Consider keeping kava kava and passionflower on hand in your herbal toolkit.
These herbs are known for their fast-acting calming effects.
It's important to note that you should consult with a healthcare professional, particularly a naturopathic doctor, about proper dosing and potential interactions before using herbal remedies.
Long-Term Strategies for Managing Chronic Morning Anxiety
Identify and Address Root Causes
While the above strategies can provide immediate relief, it's crucial to address the underlying causes of chronic morning anxiety:
Consider keeping a journal to track patterns and triggers.
Reflect on lifestyle factors that might be contributing to your anxiety.
Seek 1:1 support to explore deeper root causes that may be contributing to your anxiety.
Establish a Consistent Sleep Routine
Quality sleep is essential for managing anxiety:
Aim for a consistent sleep schedule, even on weekends.
Create a calming bedtime routine to signal to your body that it's time to wind down.
Ensure your sleeping environment is conducive to rest – dark, quiet, and cool.
Practice Regular Relaxation Techniques
Incorporating relaxation practices into your daily routine can help manage anxiety over time:
Practice deep breathing techniques.
Consider yoga or gentle stretching to release physical tension.
Maintain a Balanced Diet
Your diet can significantly impact your anxiety levels:
Focus on whole foods and limit processed foods and sugar.
Consider reducing caffeine intake, especially in the morning if it exacerbates your anxiety.
Stay hydrated throughout the day.
Regular Exercise
Physical movement is a powerful tool for managing anxiety:
Aim for regular exercise, even a 15 minute daily walk can make a big impact.
Find activities you enjoy to make movement a positive part of your routine.
Consider morning exercise to start your day with positive endorphins.
When to Seek Help
While self-help strategies can be effective, it's important to recognize when professional help is needed:
If morning anxiety is severely impacting your daily life and ability to function.
If you're experiencing panic attacks or other intense anxiety symptoms.
If your anxiety and panic attacks are impacting your relationships and work
Waking up with anxiety can be a challenging way to start the day, but it doesn't have to define and ruin your entire day. By utilizing strategies in your holistic anxiety toolkit like shocking your system with cold water, using sound therapy, consuming protein, getting fresh air, and using herbal remedies, you can start to manage those anxious morning moments. When used with long-term strategies like addressing root causes, establishing good sleep habits, practicing relaxation techniques, maintaining a balanced diet, and exercising regularly, you can work towards reducing the frequency and intensity of morning anxiety.
Remember, healing from anxiety is a journey. Be patient with yourself, every day will look different and that’s why it’s important to have many different holistic tools you can turn to when you wake up anxious. If you find that your morning anxiety is persistent and significantly impacting your quality of life, don't hesitate to reach out and schedule a free 15 minute discovery call to talk more about support options. With the right tools and support, it is possible to wake up feeling more calm, centered, and ready for the day ahead.
DISCLAIMER: The information provided is for educational purposes only. It is not intended as a substitute for advice provided by your healthcare provider. Please consult with your doctor before starting any new treatments.