12 things to do if you wake up anxious

Anxiety is not difficult. It can seep at any time of the day, even at dawn. And before you know it, you worry about the future when your time has not started yet.

"Although there may be an almost infinite number of reasons why some people wake up with anxiety, the mind starts to travel in the future, whether in a few minutes or decades. " Mark W. Driscoll, certified clinical psychologist at The Family Institute of Northwestern University, told HuffPost. "Although it may seem productive – as if we were simply trying to solve a problem or solve a problem – it has the consequence of nurturing and amplifying an already difficult emotion."

Fortunately, there are several techniques you can practice to help you better manage what worries you. You will find below some research tips and expert tips to try if you wake up anxious:

Late night news notifications, celebrity tweets or a conversation in a group text can all wait until the morning. All these alerts make your brain vibrate and make it harder to reach a state of relaxation. In addition, blue light screens can disrupt your sleep and prevent your body from producing melatonin, an essential hormone for a regulated sleep cycle. It is well established that poor sleep quality is closely related to feelings of anxiety. You deserve a rest, just like your devices.

Your wardrobe may contain items you like, but all of these options can lead to decision fatigue, or burnout and stress associated with too many options to choose from. Sitting in the morning seems like a simple task for any adult, but for some, it can really be dressed. If this sounds like you, try setting your outfit the night before to see if it can help you deal with some of the stress of the morning. This process consists of looking for your future self, relieve some of the nervousness who come after sunrise.

Rather than going to bed a few seconds after completing a professional e-mail, give yourself a time of relaxation without any task. phones). Your body and your brain will benefit from a period of breathlessness that should ideally be an hour before bedtime, according to the National Sleep Foundation. Relaxation reduces cortisol, the stress hormone that can increase your blood pressure and your heart rate. Relaxation techniques like meditation, gentle movements like yoga and simple exercises like deep breathing can all help cut cortisol and promote Better sleep. Whatever suits you to take a little time for yourself, do it.

Instead of focusing on everything you need to tackle the next morning, do you practice conscious exercises. You can even make it a game: try to remember as many dog ​​breeds as possible or mentally walk through all the rooms of your childhood home. This practice can help you keep your anxious thoughts at bay while getting closer to the land of dreams.

Especially if you're worried, train your brain to think positive events instead of dwelling on the negative aspects, you may feel less anxious. This action diverts your brain from the spiral into a black hole and can make you more optimistic. If negative thoughts creep in while you try this, do not panic: let them go and come back to the sunniest thought.

"The idea is to step out of your mind and immerse yourself in your present moment experience with soothing activities and keep your mind back to activities when it comes to worrying thoughts or thoughts about the future. Driscoll said, adding that this diary was worries before going to bed are not a good idea. "Many people mistakenly believe that this helps and that this usually has the effect of reinforcing and reinforcing concerns."

This trick is curiously specific, but research suggests that this song – what researchers have dubbed "the most relaxing song of all time" – can help you get into a state of relaxation. In a study of the effect of the song, some people even said they were sleepy after listening. But if that does not work, put a melody that soothes you personally.

Do yourself a favor and resist the urge to see if a foreign customer has responded to your email. Just like your devices can stress you before bedtime, they can strike your brain first thing in the morning. Instead of waking up with a list of things you have missed or need to look at, just leave yourself in the present moment of your morning.

"Note that you are anxious, answer it so as to say:" It's bad. I hate this emotion. And if it never leaves? I have to get rid of it, 'has the effect of intensifying the emotion and holding it back,' Driscoll said.

When you do this, anxiety becomes a concern. "One way to give up the fight is to develop skills for acceptance and recognition of emotion," he added. "Remember that acceptance is not the same as the approval or the taste of anxiety. Practice recognizing anxiety by saying, "Yes, I feel anxious right now."

If you have a habit of calling in the morning, you may have more time to start the day well, but if you really want to enjoy your free time, consider setting the alarm a little earlier . Having time for yourself to engage in activities that can be beneficial to your brain – like reading paper or meditating – can set the tone for the rest of the day. These extra minutes are beneficial even if they simply allow you to feel less in a hurry as you prepare for the day.

You do not even have to get up from bed for this one. Breathing is a powerful tool for reducing anxiety because it involves your body relaxation response. Try to inhale up to four, noting that your belly, ribcage and chest are filling with air, then slowly exhale to the same number. You can use this trick at any time of the day to relieve yourself.

You do not have to take a training class to reap the benefits of anxiety. benefits of exercise (However, if you enjoy a sweat session early in the morning, do not be embarrassed, keep it up). Perhaps you can take a walk around your block, or maybe you can practice yoga in your living room with the help of an application or a favorite video. Just exercising in the morning can help you feel calmer.

Conclusion: Do not be ashamed of how you feel. Driscoll said that anxiety existed for a reason, and that you did not have to hide it as a problem that keeps you in mind.

"There are legitimate problems in people's lives that cause anxiety," he said, adding that behavioral therapy practices and mindfulness-based stress reduction "have some of the most important evidence bases. stronger on the market to help people get rid of the fight against anxiety. "

So, while this list provides a set of useful techniques that can work for one person, another may need more professional support to start feeling relief and that's fine.