A Strategy for Managing Pre-Work Anxiety
Do you ever wake up feeling anxious, on-edge and dreading the day ahead?
There’s actually a physiological reason why some people experience anxiety in the morning. Levels of cortisol (also known as the stress hormone) naturally peak during the first 45 minutes after we wake, which can cause heightened stress and anxiety. If we combine this cortisol spike with checking our emails, reading the news or rushing to get ready for work, then we’re starting the day in a very revved-up state!
If you’re prone to feeling anxious in the morning it can be helpful to develop a calming morning ritual and to avoid activities that trigger your stress levels. Here are some ideas for how to do just that:
1. Resist the Urge to Scroll
Try not to lie in bed and look at your phone. Get out of bed as soon as you wake up and avoid checking social media, messages and news until you are ready.
2. Don’t be Alarmed
Consider any parts of your morning routine that could be anxiety-provoking such as an alarm that jolts you awake. If that’s the case, consider an alarm that wakes you up with soothing music or one that mimics sunrise in your room.
3. Go Slow
Calm the mind with meditation and breathing exercises and find a way to move your body, even if it’s just a walk or 5 minutes of stretching. Starting your day relaxed and focused can not only keep morning anxiety at bay, but can provide a sense of emotional balance that carries you through your day.
4. Nourish Yourself
Research suggests that what you eat has the potential to either trigger or ease anxiety. Make yourself a comforting breakfast (try preparing something nutritious the night before) and limit your intake of caffeine - a common and well-known anxiety-producing culprit.
5. Journalling
Consider journalling or doing a "brain dump" before you start your day - it can really help clear your mind and centre you. Write down the things you’re worried about and determine which ones you can control.
Waking up with anxiety can be a stressful experience that can quickly turn into a habitual issue if it is not properly identified and taken care of. Along with these home exercises, it can also be helpful to seek out therapy if morning anxiety is more than occasional for you.
