Let's face it: Anxiety can occur at any time of day and, when it does, it can be the actual worst. But for some, anxiety has a particular habit of rearing its ugly head in the mornings.
At the start of a new day, it’s easy for the mind to ruminate on what's ahead and become overwhelmed with negative thoughts about what you need to achieve that day. This can leave us with a “sinking feeling” and a high level of anxiety, says Dr. Elena Touroni, a Consultant Psychologist and co-founder of London's The Chelsea Psychology Clinic.
And it turns out there's a scientific reason why anxiety can be so common in the morning for some. "For most people, the stress hormone cortisol is highest in the first hour upon waking, helping us to stay alert and focused in the morning," says Dr. Touroni. "However, going to bed feeling anxious can cause cortisol levels to spike too early, which might lead you to wake up with a racing mind. Blood sugar levels are also lower first thing in the morning, which can trigger anxiety for those who are prone to it."
Sound familiar? We thought so. If you notice that your anxiety is worse in the morning, try incorporating some form of relaxation into your morning routine to help soothe the mind, says Dr. Touroni. "We all have good and bad days, and even just a short mindfulness exercise can provide you with a sense of what emotional state you’re in so you can create a day that is sensitive to how you’re feeling," she advises.
Here, three women whose anxiety was worst in the morning explain why it happened, and how they've learned to cope.
AMBER, 28, content marketing executive
"Anxiety has always been a part of my life, but it wasn’t until I moved when I was 24 that my doctor helped me take steps to manage my mental health. I was eventually diagnosed with depression and anxiety disorder.
My anxiety shows itself physically and mentally. I often suffer from an increased heart rate, tremors and rapid breathing, which used to escalate into anxiety attacks. I also struggle with sleepless nights and dark days, where I struggle to leave my bed.
When my anxiety was at its worst, my brain was full of ‘what ifs’ before I could even leave the front door for work, and I'd sometimes have panic attacks. Insomnia would drive endless self-questioning about things I had said or done and what effect they were going to have. I'd lie in a pit of spiralling darkness until it was 8:00 a.m. and I needed to leave for work, absorbed in anxiety and unable to leave my bed. Anxious mornings ruined my workday, if I did manage to leave for work. I'd work myself into a state on my commute and spend most of the day trying to calm myself down so that I could crunch through my to-do list. My anxiety would be even worse in the mornings if I overexerted myself the night before, from having too many social plans, a busy day at work, or too much to drink.
Eventually, in 2018, my doctor, bosses and I agreed I would take some time off work. It was a hard decision because work was the only thing getting me out of bed, but taking time off for my mental health was a necessity and I do not think I’d be here without it. I also began counseling on the NHS. I was listened to, my concerns were heard and I wasn’t just prescribed more medication. Together with my therapist, we worked on the root of the problem.
Mornings, although often still difficult, don't take over my days anymore. I haven't 'overcome' anxiety and depression but through intense counselling, medication management and relearning my own behaviours, I'm in better control of it."
NATALIYA, 33, writer and digital content consultant
"Before I was diagnosed with a generalized anxiety and panic disorders a decade ago, I genuinely believed everyone woke up with a sinking feeling in the pit of their stomach every day. I'd heard people speak of anxiety, so I thought it was normal, but now I know that being anxious and having an anxiety disorder that requires medical attention aren't the same thing. Anxiety is a normal feeling in the body, like happiness, sadness, or jealousy. There's a big distinction between anxiety and anxiety disorders.
My anxiety was especially bad in the morning because I struggled to deal with the day ahead. Waking up meant I had to organise my day to ensure I didn't miss anything or say anything that would make me ruminate all night. I went through the tasks in my head over and over. If I was doing something new or unusual that day, I'd wake up too early with anxiety. Everything new spelled fear, especially when it centered around people or expectations I had to fulfil. Talking on the phone felt awful and socializing was a huge task.
At the time, I was working as an influencer, leading a NYC-based fashion blogging group. That meant socializing with many fellow bloggers and going to events. This was a nightmare and I'd sometimes prep for events weeks in advance. I found it easier to chat with a wine glass in my hand and sometimes would inadvertently have one too many drinks (not because I was having so much fun, but because I was trying to drown out the anxiety). Obviously, that created more issues.
During a particularly tough time, when I was having family issues, I woke up every day for a three months unable to catch my breath. Throughout the day I had to stop to breathe, and I often couldn't. I went to a psychiatrist and when I told her, she informed me that I was living in a state of panic 24/7—like having a non-stop panic attack. I lost 20lbs in a month and started taking medication. At first, meds didn't work for me, but then I switched to some which worked better.
So what helps me? Well, routines. Anxiety is anticipating the unexpected, so eliminating the unexpected from any situation helps. My anxiety doesn't wake me up anymore but I feel it throughout the day in pangs when thinking about what to do next—or doing anything sociable. But my routine keeps the evenings and the mornings consistent. In the mornings, I wake up and pet my cat while catching up on emails, then I make coffee, feed my animals and start on my to-do list. I consistently follow the list and add tasks throughout the day. In the evenings, I always make a cup of tea, meditate, do 15 minutes of Japanese practice, and listen to an audiobook. These routines lower my anxiety because I always know what I'm tackling ahead of time. If my experience sounds similar to yours, don't self-diagnose or try to cope with it alone. See a doctor. I didn't realise how different life could be on medication that actually works for me."
Nataliya is the founder of Styletomes.com.
LEANNE, 36, marketing executive and blogger
"I was diagnosed with depression when I was 19 and suffered with my mental health in my twenties, even overdosing after a difficult break-up.
My anxiety manifests itself as a feeling in my tummy that just won’t go away. It isn’t hunger, or being ill. It’s like a deep pit in my stomach. I also feel like my chest is tight and get short of breath. Sleeping is always an issue as my brain goes into relentless mode. Even the smallest of things (like not having recycling bags, for instance) can tip me over the edge and make me feel powerless. My menstrual cycle also drains me and makes my outlook on life change quite dramatically for a few days each month. Money is probably my biggest stress: I never feel like I have enough and, in turn, tell myself that my XX kids don't have enough either.
My anxiety is worst on Mondays. I reflect on the weekend and make myself feel guilty for eating or drinking the 'wrong' things, not being more productive, and not exercising as much as I 'should' have. It's when I feel most overwhelmed by everything I need to do throughout the week for my blog, part-time job and family. As soon as I get out of bed, I feel like I'm on a treadmill without a 'stop' button.
I have three sons, age 14, 12, and four. My eldest son is autistic and if I know he has something going on at school or in his social life that will affect him, it'll get to me in the mornings and I'll worry about it all day.
Every night, even now, I stir at 3:00 a.m. and a million things race through my mind. Feeling so anxious in the mornings made me feel like I was setting myself up for failure every single day. I'd become convinced that the day would hold a bump in the road, that something would go wrong. Even if I'd had what might be considered a 'perfect day' the day before, a grey cloud would rush over and change everything.
Things are better now and I've learnt a few coping strategies: I use the Headspace app. Taking ten minutes per day to just focus really brings me back down to normality. I also use an app called Yoga Studio. Gentle stretching and listening to how my body feels makes me feel so much more in tune with myself."
Leanne blogs at The Trials and Tribulations of Parenthood.
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This article originally appeared on Cosmopolitan.com/uk/. Minor edits have been made by the Cosmo.ph editors.
