Do you often feel a tight knot in your chest as soon as you wake up? Maybe you jolt up in the morning in a cold sweat. If either of these scenarios sounds like you, you’re not alone. With global tensions, shifting economies, and personal challenges, it’s no wonder why waking up with anxiety has become the norm for so many people.
But there’s good news. While you can’t control the economy or what’s on the news, you can take steps to manage how you face the day ahead. Here are MindWell Urgent Care’s tips for coping when you’re too anxious to get out of bed.
1. Create a Digital Boundary
First things first, ditch the news or social media first thing in the morning. It’s tempting to reach for your phone the moment you wake up, but bombarding yourself with a slew of unsettling headlines is a surefire way to amplify your anxiety. Instead, give yourself at least 30 minutes of screen-free time each morning. Use this window to ease into your day with mindfulness, deep breaths, or a calming routine. Wanting to stay informed is generally a good thing, but we recommend waiting until later in the day to look at the news.
2. Practice Grounding Techniques
When anxiety strikes, it can feel like you’re spinning out of control. Grounding exercises help anchor you in the present moment and interrupt anxious thought loops. One popular technique is the “5-4-3-2-1” method. When you have bad anxiety in the morning, try identifying:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
3. Get Outside and Move
Sometimes, the best way to combat anxiety is to change your environment. Spending time outdoors, especially as the weather turns warmer, can work wonders for your mood. Sunlight helps regulate circadian rhythms and boosts serotonin levels, which both contribute to a sense of calm. If you’d really like to go the extra mile, do some light physical activity, too. Movement, even just walking or a quick yoga session, releases endorphins, the body’s natural stress relievers.
4. Control What You Can
Anxiety often arises from focusing on uncontrollable factors, whether it’s global events or constantly asking, “What if?” One of the best ways to break the cycle of morning anxiety is to take control of what you can. Start small, like making your bed or preparing a cup of tea. You might also benefit from creating a morning to-do list with clear, actionable tasks. Completing basic, manageable activities can give you a stronger sense of control even when the rest of the world is unpredictable.
5. Try Morning Meditation
Meditation is more straightforward than you might think! All it takes is setting aside some time to observe your thoughts without judgment. Even a brief 5-minute practice can help reduce anxiety and regulate your mood.
Begin by finding a quiet space and sitting comfortably. Focus on your breathing, allowing each inhale and exhale to feel deliberate. If thoughts arise, acknowledge them, then gently guide your focus back to your breath. If you need more guidance as you’re learning to meditate, you can always try apps like Calm or Headspace.
6. Limit Caffeine Intake
We know this is easier said than done. While your morning coffee may feel like a lifeline, overloading on caffeine can make anxiety worse by mimicking its symptoms (increased heartbeat, jitteriness, etc.). If you can’t skip your coffee, try limiting yourself to one cup and pair it with food to ease its effects. Alternatively, consider switching to lower-caffeine options like green tea to start your morning on a less jittery note.
7. Journal Your Thoughts
Waking up with anxiety is even worse when you feel you have no one to talk to. Journaling is a great way to express and process your thoughts all on your own. Start by jotting down whatever comes to mind, no matter how minor or overwhelming. Feeling overwhelmed by deadlines? Write that down. Worried about tomorrow’s presentation? Get it on paper. The simple act of externalizing your thoughts can help reduce their hold on you.
8. Practice Positive Self-Talk
We often speak to ourselves more harshly than we’d speak to anyone else. It might sound silly, but replace that critical inner voice with more affirming language. Instead of telling yourself you’ll never figure it out, insist that you’ll find a way to move forward. Even small positive affirmations can minimize the days you wake up stressed.
Get the Care You Need at MindWell Urgent Care
Learning how to stop waking up anxious can feel like an uphill battle, but you’re ready for the challenge! Small, intentional changes can help you maintain a sense of calm no matter what happens in the world. Start with one or two tips from this list and gradually add more as you go. If you’d like more support with stress management, look to MindWell Urgent Care. We hear about patients waking up with anxiety all the time, and we can help you develop realistic coping strategies. Dallas, TX patients can visit us at our office in person, or residents throughout Texas, Oklahoma, New Jersey, Florida, and Kansas can book telehealth appointments. Contact us today to learn more about how we can help.