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morning anxiety....food by the bed............


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I just read a post that people find their anxiety worse when lying down......hmmm......I would love to know why that is.(makes me want to sleep standing up :crazy:

I find that my anxiety is the worst upon waking..not a very good way to start the day. :-[

I get up, and try to start getting distracted right away..sometimes it works, sometimes not.

I have been trying to use positive affirmations "I will wake up feeling calm and relaxed!!!" I will continue to do so.

It gets so frustrating trying these things and not seeing success but I HAVE GOT TO KEEP THE MINDSET...that it works sometimes and that is a good thing.

Anyone else wake up with morning anxiety and any tips that you have for me would be GREATLY appreciated!!

"Keeping the faith"

:smitten:steph

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Hi Steph,

 

You might find this interesting....hope it helps.

 

MORNING ANXIETY

 

Here is an article about morning anxiety from Deanne Repich from her article Understanding Early Morning Anxiety.....

 

"Yes, depression and anxiety are worse in the morning. That is when your body's cortisol level is the hightest(cortisol is stimulating) and that accounts for probably part of what you are feeling. Cortisol is the stress hormone, your body produces when you are under stress.

 

The paradox of stress/cortisol is that anxiety produces cortisol, which produces anxiety which produces more cortisol, which causes you to feel more anxious...etc....

 

Soon you find yourself in this never ending cycle of anxiety and depression.

 

What you must do to get well is ACCEPT your anxiety. You must ACCEPT your feelings and not try to fight them. Do this long enough and an interesting thing happens, the anxiety goes away."

 

"Another reason why symptoms can be worse in the morning is because your blood sugar is low when you first wake up. You have gone all night without food.

 

It's important to maintain a constant blood sugar level because the brain uses sugar, also known as glucose, as its fuel. If blood sugar levels are too low or drop too fast, then the brain starts running out of fuel.

 

This causes the brain to trigger the "fight or flight" response. The "fight or flight" response sends a rush of adrenaline, cortisol, and other neurotransmitters through your body to prepare you to fight or flee the perceived threat (low fuel).

 

This process can trigger physical reactions ("symptoms") such as trembling, rapid heartbeat, sweating, panic attacks, fatigue, insomnia, mental confusion, nervousness, dizziness, and more."

 

 

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Here is an expansion on the Morning Anxiety article...

 

Understanding Early Morning Anxiety

By Deanne Repich

 

Are mornings the worst time for your anxiety? When the alarm clock rings do you experience a feeling of dread? Do the symptoms kick in, making you tempted to roll over and snooze for hours so you don't have to face the day?

 

One reason why anxiety can be worse in the morning is that waking up is a sharp contrast to the sleep environment, which is perceived as pleasant for most people.

 

Picture this: You're sleeping peacefully in your warm, cozy bed, (for some, after many hours of insomnia). You are at peace, finally getting a break from the cares and tasks of the day. Then, BOOM! Suddenly, the shrill sound of your alarm clock jerks you awake. It triggers the "fight or flight" response, our body's inborn self-protective mechanism. And to top it off, the room is cold and dark. The dreaded worries and symptoms kick in.

 

There are several things you can do to make your "waking up" environment more pleasant. For example, get a radio alarm clock that wakes you up to your favorite music. Another alternative is an alarm clock that wakes you up gradually with pleasant chimes of increasing volume and frequency.

 

Keep a robe and slippers next to the bed so that you can warm up quickly and minimize a drop in body temperature as you get out of bed. If the bright lights of the room bother you, install a dimmer switch near your bed. You can gradually increase the light's intensity over a period of several minutes after you awaken.

 

Another reason why symptoms can be worse in the morning is because your blood sugar is low when you first wake up. You have gone all night without food. It's important to maintain a constant blood sugar level because the brain uses glucose as its fuel. If blood sugar levels are too low or drop too fast, then the brain starts running out of fuel. This causes the brain to trigger the "fight or flight" response.

 

The "fight or flight" response sends a rush of adrenaline, cortisol, and other neurotransmitters through your body to prepare you to fight or flee the perceived threat (low fuel). This process can trigger physical reactions ("symptoms") such as trembling, rapid heartbeat, sweating, panic attacks, fatigue, insomnia, mental confusion, nervousness, dizziness, and more.

 

To balance your blood sugar levels and minimize symptoms, keep a snack that contains "good" complex carbohydrates and protein by your bed. Eat it when you first wake up. You will likely notice that your symptoms improve shortly after eating the snack. You might try a combination of whole grain crackers and a handful of nuts, or a high-protein granola bar with some whole-wheat pretzels. The "good" carbohydrates will give you energy, and the protein will help to keep your blood sugar level steady over time.

 

Finally, dead-end thoughts play a huge role in creating early morning anxiety, as well as anxiety at any other time of day. Once you learn to overcome dead-end thoughts, you stop the anxiety cycle in its tracks.

 

Dead-end thoughts are negative, anxious, obsessive, or racing thoughts, that do not promote your well-being. They are based on faulty thinking patterns. These thoughts of helplessness, negativity, or anxious predictions about the future, give away your personal power and create the anxiety cycle. Here are a few examples of dead-end thoughts:

 

    * "I can't get out of bed feeling like this."

    * "Why do I feel this way? There must be something really wrong with me!"

    * "Everything is going to go wrong at the work meeting."

    * "It's a horrible day."

    * "When will this ever stop!"

 

The most important thing you can do to conquer early morning anxiety is to change how you PERCEIVE waking up. Change the dead-end thoughts that create the anxiety. Remember, physical symptoms by themselves are not anxiety. Negative perceptions are what create and perpetuate the anxiety cycle.

 

Choose to perceive waking up as a positive event - yes, you have a choice! Habitual dead-end thoughts can be unlearned and replaced with healthier self-talk. Of course, like any new skill you learn, it requires practice and patient persistence on your part to make healthier thoughts automatic.

 

Change your perception by creating a morning ritual that replaces the dead-end thoughts with healthier ones. Create a sequence of positive steps you can take when you first wake up to conquer early morning anxiety.

 

Positive rituals are helpful because they get you fully involved in the present moment (instead of the future), by focusing on one task at one time. Make the ritual automatic by taking the same steps every day in the same sequence. Here is an example of an anxiety-busting morning ritual. Use the ideas in this ritual as a starting off point to help you create your own personalized morning ritual.

 

    * Step 1: As you get ready for bed at night, place your alarm clock out of arm's reach from the bed. This action will motivate you to get out of bed to turn off the alarm when it rings the following morning.

 

      When the alarm rings, get out of bed immediately. Turn off the alarm and put on the robe next to your bed. As you do so, say aloud three times in an enthusiastic, cheery voice: "I am SO glad to be alive! What a WONDERFUL day!" Make sure to smile as you do this.

 

    * Step 2: Mentally and physically "check in" with the present moment. Accept any physical sensations without placing a negative judgment on them. Simply observe. Touch your face, hands, and legs a few times and observe the sensations. Focus intently on a few items in the room for several seconds. These simple activities help you to switch your focus from the future back to the present moment.

 

      If dead-end thoughts occur at this time (which they likely will), immediately replace them with healthier thoughts. It often helps to say the positive thoughts aloud. For example, if you're thinking: "I can't get out of bed feeling like this," replace it with: "These physical sensations might be uncomfortable, yet I know they are harmless. I am completely safe. I am physically able to get out of bed and have a great day. Watch. I can get out of bed just fine!" Then DO it!

 

    * Step 3: Turn on your favorite upbeat music CD. (Keep a CD player in your bedroom.) Sing along and dance for a minute or two.

 

    * Step 4: Eat the snack on your bedside table to help level your blood sugar.

 

    * Step 5: Take a shower and dress. Then continue with your day.

 

Once you find a pattern that works for you, use the same morning ritual -- the same steps in the same sequence -- every day. Repetition helps you to effectively unlearn old thoughts and behaviors and make the new ones automatic

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steph-

 

I know all to well about anxiety. Morning, noon, night....no time frame for me :tickedoff: I have so many books, self help programs....really, a plethora of information. I believe the most beneficial thing I know about anxiety is that it is just an emotion, just a feeling, a thought...that is all it is. But, and here is the thing I often choose to forget. That this emotion, this feeling, this thought is brought on by my fear of the feeling, my "when is this going to end" "will it be here tomorrow" "will it be here when I go to the store" and so on and so on. It is a cycle of fear that I chase, eventhough I know that anxiety is not going to hurt me. I have been through 1000's of panic attacks/anxiety attacks and I am still here. All in tact. Yes, there are emotional scares but that is of my own choosing as I chose to live in fear of anxiety. Now, will it go away overnight, No. But, you can work on it daily until it dissipates into just a nudge. My biggest lesson that I have recently learned and accepted is that I will always have anxiety. Period! If you are alive, you will have moments, hours sometimes days of anxiety. But what you do with those moments, days and hours will directly effect how long the anxiety and how much the anxiety will effect you. If you catch what I am saying then you will understand you actually are the one in control, not the anxiety. It will try to trick you but acceptance and facing the fear are the key.

 

Just Breathe

 

p.s. i will be reading this again down the road to help myself :sick:

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thank you so much for the article and responses. They really helped!

Gonna go eat to raise by BSL. ............and say some positive affirmations.

Thanks so much,

Steph

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Thank you so much for the post on some reasons why morning anxiety occurs. I had thought that it might have something to do with blood sugar levels. I got up around 6 a.m. and ate some food and I felt pretty good this morning!!! I also got encouragement from the Benzo -Wise book. I said to myself, "Morning anxiety is a symptom. It does not need to be a way of life. Accept it and don't try to fight it."

I have been fighting it tooth and nail, and I decided to just say, It probably/may happen so just accept it.

I think both the food and attitude helped. I have to be realistic, and know that I may still struggle with this, but to have a morning without it. HOOOOORAY!!!!!!!!!!!!!

Thank you and be well,

Steph

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To add to the conversation

 

mornings have been the most challenging for me too. Lots of withdrawal symptoms as soon as i open my eyes. I did figure out that when I eat protein late at night and first thing in the morning it really helps/ I also have to carry protein snacks in my purse and find myself a grazer now every two hours or so I have to eat something or my symptoms seem to come on during the day too.

 

I thank T2 and Pamster for the time it took for the lengthy explanations and tips. I will try the positive affirmations for sure

I do find myself having," will this ever end stuff?" and I want to change it and embrace the moment too

so thanks to all and good luck and prayers to STEPH AND JUST BREATH

 

PENNYBLUE

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  • 1 month later...

Wow, what a relief to know isnt only happening to me! Started w/d yesterday, had my first big anxiety attack right upon waking up this morning.

 

Thank you for the list of explanations. I will try to have something to eat right after waking up tomorrow.

 

Lizzie

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