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Your eyes have barely opened but the feeling has arrived… that sinking, gnawing, anxious rumble of emotions in the pit of your stomach.
Good morning, anxiety. Hello, worry.
Another morning that you’ve arisen with your regular companion – that feeling.
Why do we wake up worried? What does it mean?
A few reasons why you’re waking up in a state of worry:
- Your body's internal clock, known as the circadian rhythm, regulates our sleep-wake cycles. When there are disruptions to this rhythm, such as irregular sleep schedules or changes in light exposure, it can lead to poor sleep quality and increase the likelihood of waking up feeling anxious or stressed.
- We all have those crazy vivid dreams that seem incredibly real. Dreams can sometimes be unsettling or even frightening, especially if they involve stressful or anxiety-provoking scenarios. Waking up from a particularly violent, emotional or stressful dream can translate to you feeling anxious and disturbed.
- Chronic worry and anxiety disorders, such as generalised anxiety disorder (GAD) or panic disorder, can cause heightened levels of anxiety that persist even during sleep. People with these conditions may experience anxious thoughts or physical symptoms of anxiety upon waking.
- Excessive stress from work, relationships or other life circumstances can often spill over into your sleep and cause you to wake up feeling worried. Stressful events or unresolved problems may manifest in your dreams or subconscious mind.
- One of the more simplistic reasons for waking up in a state of worry and stress could be down to physical discomfort, such as pain or discomfort from an uncomfortable sleeping position Also, certain medical conditions, such as sleep apnoea or restless legs syndrome, can interfere with sleep quality and lead to morning anxiety.
- Have you heard of catastrophising? It’s the tendency to elevate small problems into major mountains. Negative thought patterns or obsessive thoughts about a situation can intensify feelings of worry and anxiety, especially when they occur first thing in the morning.
What can I do about it?
It's important to recognise that waking up worried occasionally is normal and can happen to anyone. However, if you consistently wake up feeling anxious, depressed or worried, it may be helpful to identify any underlying causes or triggers and look for help from a therapist.
Try to be mindful of how you wake up. Start your day on a positive note by reciting affirmations that inspire and empower you. These could be simple phrases like "I am capable and confident" or "I trust in my ability to handle whatever comes my way." Repeat these affirmations aloud or silently to yourself to boost your mood and mindset.
Start your day with a mindful routine that sets a positive tone. This could include meditation, deep breathing exercises, or simply taking a few moments to stretch and focus on the present moment. Try your best NOT to reach for your phone as soon as you wake up - no-one needs to read gloom-and-doom headlines or work emails immediately.
What you eat and drink during the day can impact your mood. Having endless cups of coffee can trigger anxiety, setting you on edge until the late evening, causing disruptions in your sleep, and leading to you waking up further on edge.
Try to plan your next day before you head off to bed. Reduce morning stress by planning ahead the night before. This could involve laying out your clothes, preparing breakfast or lunch, and compiling a to-do list for the day ahead. Having a clear plan in place can help alleviate feelings of uncertainty and give you a sense of control over your day.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.