By Editor
Do you often wake up feeling like a heavy cloud of worry is already hanging over your day? Are racing thoughts or overwhelming feelings a part of your morning routine?
It’s normal to experience some stress in life, but if you find yourself constantly worrying about everyday things that others see as no big deal, you might be dealing with an anxiety disorder. According to Jasreen Birgi, associate city lead at mental health startup Lissun, excessive morning anxiety can be a sign of an anxiety disorder.
In 2021, a Lancet study reported a 35% increase in anxiety disorders in India during the pandemic. Women and younger people were particularly affected, with higher rates of anxiety and depression compared to men and senior citizens.
Similar findings came from the World Health Organization in 2020, reporting that nearly 9.3% of Indian youth aged 18 to 24 experienced anxiety or depression early in the pandemic. By March 2022, this number had risen to 16.8%, with women being more affected than men.
So, why do some people start their day with anxiety? Let’s explore some possible reasons:
Biological Causes: Your body’s stress hormone, cortisol, is at its highest right after you wake up. This natural response can sometimes trigger morning anxiety, especially for people who often experience anxiety.
Anxiety Disorders: Morning anxiety might be a sign of an anxiety disorder like generalized anxiety disorder (GAD). GAD leads to excessive worry and fear for at least six months, along with symptoms like chronic fatigue, trouble focusing, and restlessness.
Poor Sleep Quality: Sleep problems, such as insomnia or disrupted sleep, can make morning anxiety worse. Studies have linked less sleep with higher levels of morning anxiety.
Diet: What you eat can affect your mood. Some research suggests a connection between high sugar intake and anxiety. Low blood sugar (hypoglycemia) can also lead to anxiety and depression symptoms. Heavy caffeine consumption has been linked to increased anxiety levels.
Substance or Alcohol Use: Alcohol or substance misuse can result in morning anxiety. Using drugs like cocaine or alcohol can worsen anxiety and increase the risk of an anxiety disorder.
Physical Health Issues: Chronic physical illnesses can contribute to morning anxiety. Dealing with ongoing health problems may lead to health-related anxiety.
Life Stressors: Major life changes, such as moving, changing jobs, experiencing abuse, losing a loved one, going through a traumatic event, relationship problems, or financial stress, can all trigger morning anxiety.
Genetics: Some people are genetically predisposed to anxiety. Research has shown that genes play a role in generalized anxiety disorder (GAD), although environmental factors can also influence it.
So, what can you do to cope with morning anxiety? Here are some strategies:
- Reduce Caffeine, Nicotine, and Alcohol: Limit your intake of these substances, especially before bedtime.
- Eat a Healthy Breakfast: A nutritious morning meal can stabilize your mood and energy levels.
- Practice Relaxation Techniques: Techniques like deep breathing or meditation can help calm your mind.
- Establish Good Sleep Habits: Create a bedtime routine that promotes quality sleep.
- Exercise Regularly: Physical activity can reduce anxiety levels.
- Manage Stress: Find healthy ways to cope with daily stressors.
- Set a Worry Timer: Allow yourself a set time to dwell on anxious thoughts, then shift your focus to self-care activities.
- Challenge Negative Thoughts: Learn to reframe negative thinking patterns.
- Create a Mindful Morning Routine: Start your day with calming activities that center you.
Remember, morning anxiety is common, but you don’t have to let it dominate your day. With these strategies, you can take control of your mornings and start each day with a more positive outlook.
