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New Day Shit: Why is it so hard for us in the morning? - Walla! health

2021-10-14T04:03:19.261Z

Do you get up in the morning with a hole in your stomach, tightness on your chest or experience real anxiety attacks? Studies show that many people are prone to anxiety at the beginning of the day. Why is this happening and what can be done?



  • health

  • psychology

New Day Shit: Why is it so hard for us in the morning?

Do you get up in the morning with a hole in your stomach, tightness on your chest or experience real anxiety attacks?

You're not alone.

Studies show that many people are prone to anxiety at the beginning of the day.

Why is this happening and what can be done about it?

Tags

  • Morning

  • Awakening

  • anxiety

  • Stress

Walla!

health

Thursday, 14 October 2021, 06:54

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Five things you did not know about breakfast ("Do not miss" system)

For you too, the morning is the part of the day where it is most difficult for you and you experience the most stress and anxiety?

First of all, you are not alone.

Turns out there are a lot of people for whom this morning is a nightmare.

It is quite natural to experience anxiety in the morning from time to time, especially if you have something important later in the day - an important presentation that you need to present at work, a job interview, a big test at school or even a date that you are excited about in the evening.

But when it becomes a regular affair and every morning you wake up with hard and unpleasant feelings towards the new day, you need to understand where it is coming from.



It could be that your anxiety is something bigger, that you are dealing with around the clock, and it could be that this morning in a specific way is more challenging for you.

Either way, there are probably things you can do to relieve yourself and make the morning a more pleasant and bearable time.

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Why are we more anxious in the morning?

First, not everyone is more anxious in the morning.

There are people whose anxiety actually rises in the evening, or those whose anxieties have no fixed hours at all.

Still, an increase in morning anxiety levels is a fairly common phenomenon experienced by quite a few people.

So why is this happening at all?

Why in the morning?

Woman wakes up in a bad mood (Photo: ShutterStock)

1. The stress hormone rises in the morning


Some of the anxiety you feel in the morning may be related to the levels of the hormone cortisol (the stress hormone), which naturally tend to be higher in the morning, near waking up. The brain secretes cortisol as part of its awakening process, it helps it "start" after the long night's sleep (a bit like a computer that needs a small boost to get out of 'sleep mode'). This dose of stress helps the whole body to shake off sleep and go into a state of wakefulness and alertness. This is all well and good and even effective, but if you are dealing with anxiety in advance, it may be a little too much for you. In such a situation, it is quite possible that your basic cortisol levels are higher than average anyway (because you are anxious) and this extra increase in the morning is like straw breaking the camel's back.



2. Your sleeping habits are not something


If you suffer from morning anxiety, it is especially important that you pay attention to your sleeping hours.

The circadian system (the one that regulates our internal clock) plays a significant role in the onset of anxiety symptoms and even anxiety attacks.

It also affects the regulation and secretion of various hormones, including cortisol (from the previous section).

There are studies that show that people are more likely to suffer from anxiety and anxiety attacks in the morning and afternoon - these are the time windows in which the circadian system instructs the secretion of cortisol.

Normally, your emergency instinct - the fight or flight response - should be at rest during the night.

But sometimes this system goes wrong, especially in people who suffer from anxiety, and then there is a kind of accumulation of stress during the night that culminates in the morning, when the alarm clock beeps and wakes you up.



This phenomenon can lead to more serious things than stress and anxiety attacks.

In fact there are studies that show that heart attacks, strokes and other cardiac events occur more frequently in the morning.

Morning anxiety symptoms are more related to social anxiety and OCD.

Disturbed woman (Photo: ShutterStock)

3. You do not take care of yourself The


time of day when you normally experience anxiety (as long as you have such a regular time) may teach something about your overall mental health.

Generalized anxiety and post-traumatic anxiety tend to give their signals at night, while social anxiety and OCD are mental symptoms that are more identified with morning anxiety.

Night terrors or nightmares also tend to cause anxiety whose symptoms appear more in the morning.



Other factors that may increase the chances of suffering from morning anxiety are: poor diet, poor or poor quality sleep and lack of daily stress management skills.

How to deal with and treat morning anxieties

You get up in the morning and you feel anxious, stressed, that you have a hole in your stomach or something is sitting on your chest, maybe it even escalated into a real anxiety attack - what do you do?

First, it is of course advisable to consult a mental health professional.

Morning anxiety can have negative consequences for your overall health and quality of life, for your ability to think clearly and make informed decisions, or to plan your day in a realistic way.



Try to keep a diary

- write down your feelings in the morning: what do you feel and when?

But continue to document what happens later in the day, your successes and achievements as well as challenges and difficulties.

After doing this for a few days, you may be able to identify certain patterns or events during the day that cause more / less anxiety the next morning.

This information you gather can also be helpful in case you seek professional advice.

It can really help.

Gif for breathing practice (Photo: Giphy)

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Breathing exercises

- Diaphragmatic breathing is very helpful in calming anxiety and reducing stress and can even stop anxiety attacks before they escalate.

Inhale for 4 seconds from the nose, hold it for 4 seconds, then exhale through the mouth, counting 6.



Exercise

- If you have time and desire in the morning, exercise can help you clear your feelings of anxiety and replace them with good and relaxing feelings that will help you. Start the day.

Numerous studies have shown that exercise releases endorphins and other chemicals that contribute to mood improvement.



Maintain a regular evening and morning routine

- A regular routine before bed and after waking up increases certainty and reduces anxiety.

Maintaining an evening routine will ensure a better and better quality sleep and that of the morning will make you feel like you know exactly what you are supposed to do each morning - which, believe it or not, can be very relaxing.

Maintain a regular bedtime and wake-up time, without screens at least half an hour before bedtime, and practice guided imagery or meditation before bed or immediately after waking up (when you are still in bed).

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