Sometimes, we go to bed worrying about something – and it stays with us through the night. On waking, it’s still there like an unwanted hangover. This can create an unsettled feeling for the rest of the day.
This ‘morning anxiety’ can also be partly due to higher levels of cortisol, the stress hormone, in your blood stream. Levels of cortisol are naturally higher in the morning as they are released to wake you up naturally. But, for those people experiencing stress and anxiety, they remain higher during the first hour after waking.
Interestingly, there is also a natural rise in your blood sugar levels early in the morning. If they aren’t raised, your body just makes more insulin to balance everything out. You don’t even notice that it’s happening. (Unless you have diabetes, in which case your body doesn’t respond to insulin in the same way.) Known as the ‘dawn phenomenon’, this delicate balance of blood sugar levels is your body’s way of making sure you have enough energy to get up and start the day.
This combination of biological processes and already being in a ‘hypersensitive state’ from worry can contribute to ‘morning anxiety’.
If you recognise yourself as having morning anxiety it can help to reflect on your morning routine. Do you wake up and immediately reach for your phone and start checking your messages and emails? This jolts your brain and autonomic nervous system straight away, rather than allowing you a slower, more natural wake up.
This waking in a panic and springing into action can be thought of a glitch in a computer that needs a re-set. But first you need to recognise there is a glitch. Once you’ve done that, you can look at altering your routine so you’re not feeding that morning anxiety.
Consider using an alarm clock instead of a smartphone in the morning and limit stressors by waiting a while before you check the news and social media. Taking some extra time for self-care, perhaps by waking a little earlier, can decrease anxiety for the day. Slow mindful movements and practices to calm the mind and body can also settle the ‘waking up feeling anxious’ glitch. Consider my Mood and Movement Library for some gentle, slow movements.
If you decide you would like more help, there are different ways to work with me. My approach to therapy is to help you to understand yourself mentally and physically. Then, working together, we can plot your pathway to a healthier, happier life.
The Mind & Body Guide.
Therapy for the whole of you.
