Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
It could happen at a party, just when you were starting to have a good time.
!does morning anxiety happen?
And how do you get rid of it?
You have higher amounts of stress hormones in the morning.
Theres actually a physiological reason why some people experience anxiety in the mornings, Dr. Saltz says.
scientist and the founder of Dr. Weiss Sleep Education
For one,its when cortisol levels are naturally at their highest.
(Dont worry, well get to it!)
Coffee can lead to feeling anxious.
The first thing many people do in the morning is drink a cup of coffee.
She explains that caffeine can lead to feeling jittery and having an increased heart rate.
I must be worried about X.Dr.
Sugar is another culprit.
What are you normally eating for breakfast?
Morning anxiety could also be a sign of having general anxiety disorder.
scientist and the founder of Dr. Weiss Sleep Education
(This means that you are consistently experiencing symptoms of anxiety over at least a six-month period.)
If this is the case, the key will be finding ways to quell your anxiety as a whole.
If you are overly stressed, your body will produce more cortisol, Dr. Saltz says.
That means the morning peak is going to be higher than it would be otherwise.
Take measures to minimize overall stress.
Meditation,regular exercise, and having anoverall healthy dietall play parts in minimizing overall stress, she adds.
Exercise in the morning.
Exercise is a big tool in your morning anxiety-busting toolbox, which makes it worth reiterating its importance.
If youre pressed for time in the morning, no worries.
Robin adds that even 15 minutes of movement in the morning can help.
Cut back on caffeine and sugar.
Get enough good quality sleep.
Dr. Saltz saysnot getting enough quality sleep21can also lead to feeling anxious when you wake up.
Consider taking magnesium or melatonin supplements.
Can magnesium actually improve sleep and reduce anxiety?
Start the morning with gratitude.
This can train your brain to focus on positive reframes in the morning versus immediately jumping to worries.
Give yourself more time in the morning.
Do things that make you feel happy.
Again, what you do upon waking up sets the tone for your morningandthe rest of your day.
So, another way to stop morning anxiety in its tracks is by doing something that makes you happy.
Create a ritual with a positive association to replace the one of worry and panic, Robin says.
Take some deep breaths.
Write down everything youre worried about.
Some people keep a worry journal for this purpose, she says.
This can also help you identifyanxiety trapsor your common thought patterns that trigger anxiety.
That way, youre not spending your morning trying to figure it out in your head.
When you are fixated on your worries, it will only make the worries feel bigger, Robin says.
Try morning mindfulness exercises.
Try out thesemicro-meditationsfor a fast-acting dose of calm.
How do I stop morning anxiety?
Morning anxiety can feel frustrating and overwhelming.
Heres to actually enjoying our morning routines again.
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