Overcoming Morning Anxiety

Article by Ming Yeoh, MA

Do you find yourself often waking up wanting to hit snooze and go back to sleep? Maybe its work, a long list of tasks, or just overall dread for the day ahead. You might notice a mind full of worries and a feeling of panic that is difficult to control. This is a common experience for many individuals. Fortunately, there are things you can do to lessen the impact.

● Establish a Morning Routine

Engaging in a morning routine that is consistent can help you know what to expect when you wake up. Is it that you journal for 10 minutes before scrolling on your phone? Maybe as soon as your alarm goes off you make a beeline towards the kitchen and have a fresh cup of coffee. What if you committed to making your bed and then taking a shower every morning? It can be simple. Adding even 2-3 items to your morning routine allows for predictability and control early in your day.

● Ground Using 5, 4, 3, 2, 1

This grounding exercise is helpful to redirect attention elsewhere when you find your mind flooded with worry. Utilize your five senses to calm anxiety. First, close your eyes and take a deep breath. Once you feel calm, open your eyes and notice five things you can see. What do you notice in the sky? Is there something beside you that brings comfort? Next, notice four things you can hear. Are there birds chirping outside? Is there a quiet hum within your house- maybe its the washing machine, fan, or tv in the background. Next, notice three things you can touch. What fabric are the clothes you are wearing? What does the ground feel like beneath your feet? Next, notice two things you can smell. Maybe it's the smell of fresh coffee or perhaps it's your favorite candle. Finally, notice one thing you can taste. You may want to chew on gum or take a sip of water. Taking note of each of the five senses brings you back to the present moment.

● Consider what is in your control

It is easy to feel overwhelmed when thinking of the day ahead. Rather than ruminate on every piece of your day that provokes anxiety, focus on what you can do. When you consider what is in your control it eliminates a feeling of defeat. So what can you do? Can you throw on a playlist that makes you smile? Can you make your favorite breakfast and enjoy it with a loved one? Can you take a walk outdoors and enjoy the scenery? Can you find something positive you can say to yourself? Being mindful of the things in your control triggers positive emotions and allows for your decision making to empower you.

● Create a Reward System

Is there something you find particularly rewarding or that is a "treat" for you? Consider creating a reward for yourself, in the morning which would help you to associate waking up with something positive. For example: "In the morning I get to..." It could be petting your cat or dog, coloring or drawing, listening to your favorite music, reading, relaxing with a bath or a face mask- the ideas are endless. It does not need to be anything extravagant or expensive. Think of what might put you in a positive mood. You could change this up every few weeks or have a list of rewards to rotate. Treating yourself to something special in the morning increases the likelihood of waking up without a single snooze on your alarm clock. It brings excitement to your day and sets the tone for positivity.

● Practice Good Sleep Hygiene

Establish a bedtime and wake-time that is consistent each day. Try to aim for 7-9 hours of sleep each night. Limiting screens before bed can also help improve sleep. It may take time to determine a consistent bedtime that best fits your schedule. If you struggle to fall asleep, consider what helps you feel comforted. Maybe you can keep your room cool, quiet, and dark. You could also try using eye masks or white noise machines to block out distractions. Adjusting your schedule for better sleep creates room for an improved mind, allowing you to think clearly.

By: Ming Yeoh, MA,

Ming Yeoh is a therapist in New Hope, Pennsylvania. Ming offers services at our New Hope office and online through our HIPAA compliant platform. She offers psychotherapy for teens and young adults and also supports their caregivers. To schedule an appointment click here.

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A Better Life Therapy was founded in 2013 with a passion for providing warm, compassionate services to individuals and families in Pennsylvania. Our team specializes in relationship health as well as individual mental health. Our team has expertise in areas like anxiety, grief, depression, pregnancy related issues, sexual issues, substance use and trauma.

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