Why do I have anxiety attacks when I wake up?

 Many experiences waking up anxious in the morning or waking up anxious at night. Almost everyone experiences anxiety and stress regularly. However, suppose your concern affects you every time you wake up or causes ongoing sleeping problems. In that case, it may become so overwhelming that you cannot perform routine activities such as work or interact with your family.

In this section, we'll look at some of the most common symptoms of the morning and sleep anxiety. We'll look at some of the factors that may be causing you to wake up early with apprehension about your day. We'll also provide you with various relaxing techniques that you can use starting tomorrow morning to reduce the frequency and strength of waking up with anxiety.

Why Do I Wake Up Anxious?

Anxiety can make it challenging to get through the day. You're caught feeling that heavy weight of stress and dread right away. Morning anxiety is characterized by the following symptoms:

• Feeling as if your day is doomed from the start
• Even though you only awoke, you are frustrated.
• You just can't look to get out of bed.
• Focusing and concentration problems
• Breathing quickly and shallowly
• A quick heartbeat

6 Relaxation Techniques to Avoid Waking Up Anxious

Do you want to know how to stop waking up with anxiety? You're not by yourself. Let's go over some techniques that have been shown to help many people wake up more confidently, calmly, and energetically prepared to face the day.

Though you may not be able to altogether avoid the anxiety, you feel when you first wake up, natural anxiety remedies can help reduce the symptoms and severity. Immediately try any or all of these methods.

"There are numerous methods for reducing anxiety. You can practice guided meditation, yoga or a workout, deep breathing exercises, eat a healthy breakfast, listen to relaxing music, go for a walk, or

Alter your diet

The foods and beverages we consume impact our mood and performance. Our bodies synthesize neurotransmitters, hormones, and other biological chemicals based on the nutrients (or lack thereof) we consume.

Certain foods have been linked to anti-anxiety effects in studies. These are some examples:

• Brazilian nuts
• Eggs
• Seeds from a pumpkin
• Chamomile
• Yogurt
• Turmeric
• Chocolate, dark

To improve your mood, include more foods in your daily diet.

You should also limit your taking of caffeine and other stimulating substances. Caffeine may aggravate anxiety symptoms if you are already prone to them. A glass of hot lemon water or decaf tea with honey It's not as exciting as that intense cup of coffee, but it'll do. Is unquestionably more relaxing.

Deep breathing and meditation (pranayama)

Mindfulness meditation has numerous advantages for improving emotional and mental health. It can be done anywhere, without any special equipment or memberships. Most communities offer group meditation classes and support. There are numerous meditation styles, each with its own benefits for anxiety. Even five minutes of daily meditation or deep breathing can have measurable results.

Turn off the television and listen to music instead.

Exposure to negative stories, such as what we see and hear in the news, has been linked to increased anxiety. If you dislike the morning silence, try playing soothing music to create a more relaxing environment. Remember that "calming" does not have to mean the same thing to everyone. You might prefer classical, jazz, or acoustic music... Try whatever feels good to you.

Exercise

Daily exercise can help relieve anxiety in a variety of ways, including:

Distracting your attention away from the source of your anxiety

Brain activation of executive functions

Muscle tension reduction

Changing brain chemistry

Regular exercise increases the body's resources, which aids in resilience to erratic emotions. Exercise alters your brain chemistry by increasing the availability of anti-anxiety neurochemicals such as (GABA), (BDNF).

Journaling

Taking hardly two or three minutes every morning or just before going to bed to write down your ideas can help to calm and focus your mind. Track your dreams from the night before if you're journaling in the morning.

Anxiety can be reduced by strengthening your relationship with yourself. It will help you stay in touch with your goals and aspirations and detect negative emotions as they arise.

Make a morning routine.

Create a realistic morning routine and then stick to it. A schedule allows you to focus on your goals while avoiding distracting thoughts and actions. It can also help you feel more stable, which can reduce anxious feelings caused by a sense of being out of control. Furthermore, knowing you have a morning routine may help you stop waking up during the middle of the night with anxiety.