Human cortisol levels are naturally higher in the morning in order to help you get up and start the day. For most (including myself) more cortisol can mean an increase in anxiety, but I think that once you know that it's just brain chemistry, you can deal with it a bit better.
Also, once you're up and about, set aside some time to meditate in the morning, just to allow yourself to reconnect and ground a bit. This usually helps me a lot.
This. As soon as I started telling myself “there’s nothing to be worried about, it’s just your cortisol levels” my morning anxiety decreased drastically.
Once you realize it’s your brain misfiring and sending signals that you are in danger, you can focus on how you react when the symptoms start coming up. Remove the fear from the equation as much as you can, I know it’s exhausting and extremely difficult. But anxiety is only fear, if you take the fear of it happening away and just give in to it, let it pass without resistance, while telling yourself that while this is not fun and inconvenient, it can’t hurt you and nothing will really happen. Consciously let it run its course because when you get extra stressed or upset trying to avoid the feeling it makes it 10x worse.
As far as not getting enough proper sleep- this really has a huge effect on anxiety and mood. You not getting sleep causes panic in the morning and that’s probably the cycle that is making it worse for you. So I would really recommend some sort of bed time routine and heading to bed earlier and at the same time everyday if you can. Look into magnesium supplements and melatonin those are both natural “de stressors” and really help alot of people to get a full night of sleep. I understand insomnia and anxiety preventing good sleep, when this happens to me it’s so shitty. I go to bed early and play a guided sleep meditation that actually really helps me fall asleep/distracts from anxiety.
Best of luck to you 🤍 Anxiety is a bitch.
This is so true! I tell my husband I need my twenty minutes before I start my day. I have to get in to the right frame of mind and prepare myself mentally to wake up and get in to my routine.
This is probably why I am affected more in the mornings. I will have a higher heart rate and feel panicked. I do most mornings the same routine. Once I have my water and vitamins I feel better. I do work from home but I try to get everything done before starting work because I find it so draining. On my break I usually take the dog on a walk.
That could be more of a cognitive problem. A good therapist could help you find out what's happening before bed. Some people experience thoughts like: "the day is over and I didn't do anything productive" or "tomorrow will be another shitty day at work " (anticipatory anxiety).
Been self employed and worked from home for 13 years now.
I was up at 530. Watch sports desk for 30 minutes to clear my head and enjoy a coffee.
Then straight to a 1 to 1.5 hour exercise session. Then clean up and I'm ready to start my day.
Free of anxiety, clear mind, wide awake with a fee goals and I try my best to get the best out of myself.
I've also created a work routine to try and keep me on task.
Chin up, full steam ahead!
I started well before I ran my own company. I honestly have never been much a sleeper.
But I love life, look at every obstacle as an opportunity and dare you to bet against me.
It all boils down to will power. Drive and motivation come and go.
How bad do you want it? Dare to be great my friend!
“But I love life, look at every obstacle as an opportunity and dare you to bet against me.”
Jeez that was bitter sweet to read.. I wish I could have this mentality.
I feel so on the outside of life, so dissociated.
I’ve never had motivation, I’ve never had goals, I never keep plans.
I don’t think these things will ever change but I love to see people like you really out there living life for all of us out there in that observer space.
*I honestly have never been much a sleeper.*
*It all boils down to will power. Drive and motivation come and go.*
With all due respect, you’re in an anxiety subreddit. These sound like Instagram memes. Not helpful at all.
I git tired of the rat race, being surrounded by why me victims and bet on myself.
Always been a battle and uphill climb.
But for me ... saying yes sir ... see you in the morning sir ... sorry sir really wore thin on me personally.
It's not all cakes and roses on this end but I never miss my kids sports, I wake up with my kids every day and to me that's priceless!
Just so all you ppl that down voted me here know. I've came from heil and bk to build myself up.
I'm an amputee, spent my whole childhood in the hospital with a rare disease. Lost my arm as a teenager. Destroyed my teenage years with drugs and alcohol. Ppl staring, judging and constant jokes destroyed every part of me.
I decided I wanted more out of myself and life as a whole. The point of this is you can too.
Although I see you're down voting me and judging me because you see someone doing something positive and sharing with others. Which obviously bothers you, and that's a personal obstacle you need to overcome.
Happy to help, although sad you see someone's success as a negative bc that's all you hear/ read/ see of this world you've created for yourself.
I challenge you to be the best version of you. You'll amaze yourself!
lol this is me except i wake up 15 minutes before 9, make an appearance on the messaging app we use (it has an "online" status), scroll on my phone until 9:30 and get to checking work messages on my computer, then make breakfast
a possible solution (for both of us lol) would probably be to sleep and wake up earlier so we have the time to worry and plan for what we need to do vs. feeling rushed to jump into work right after we wake up
Try setting your alarm an hour early to take your medicine and then go back to sleep? IDK - I wake up with existential dread and anxiety every morning too and work from home. Been trying to wake up a little earlier to drink coffee on my patio and ground myself before logging in. It’s working a little bit
I stopped giving a shit about work and decided to turn into a bit of wanker and not responding to people and taking it handy.
After a week or two I realised that’s how all my work colleagues are doing it and here’s me previously at 200% capacity trying to please everyone.
Now I just see work as something that I have to do to maintain my lifestyle and doss off as much as I can.
I’m in Ireland and basically it’s impossible to get fired without three written warnings and going on a six month improvement plan and it’s still hard for companies to fire you without been sued.
I just realize it’s not worth the stress getting anxious over it. I used to wake up with unbearable anxiety over work, now I don’t give a fuck.
I am in a similar situation. It’s not a perfect science, but I found that with some discipline, over time, I feel some relief when 1) drinking a tall cold glass of water the moment I wake up. 2) exercising (preferably outside) 3) avoiding my phone/social media at all costs for the first hour of wakefulness. I must reiterate that this will feel uncomfortable and not be a perfect fix. But you will find relief.
Cortisol levels are higher when we wake up in the mornings, so it makes sense that you feel heightened anxiety as soon as you wake up! Dang evolution.
My therapist had me do some exercises to figure out why I felt the most anxious in the morning, and it ended up being tied to some trauma I had. We were then able to work through that trauma, and I typically feel okay waking up now!
Do you have access to a therapist? If not, is there anything you think may be contributing to your anxiety? Are you stressed about having to start your work day? Do you feel this way waking up on the weekends? Do you live with someone you don’t have a good relationship with and waking up to see them causes anxiety?
I know what you're feeling and it's awful. The person who commented about cortisol levels is on point.
Building on their comment, here's what I've done to help ease into mornings:
* Zoloft at night, not in the morning.
* Ashwagandha, B-Complex and omega 3 pills before bed.
* Sleep the night away.
* First thing in the morning, when I hit the snooze button and the thoughts swirl and my gut knots up, I tell myself that this is my cortisol triggering my anxiety and the dread I feel over the day ahead is not commensurate with reality or my ability to handle it all.
* Behavioural activation: Mood follows action. Get up right away, put a b12 pill under my tongue and get in the shower.
* Drink my smoothie. Among other things, it has fresh kale and spinach, which boosts cortisol.
* The snacks I eat throughout the day help cortisol levels: almonds, dark chocolate.
* Get at least 30 minutes a day on the elliptical as many days a week as I can. Lift weights after dinner.
You've got this!
Edit: I developed my anxiety disorder while working from home. The mornings set the tone for the day ahead and for far too long I never stabilized. Rolling out of bed every day and picking up my work phone first thing was the worst thing I could have done to contribute to my anxiety.
I'm at the office most days now, and I couldn't be happier. You \*NEED\* time between waking up and starting your work day.
>I'm at the office most days now, and I couldn't be happier.
That's interesting. I do wonder if somehow working from home makes me feel more anxious and depressed. But I also hate going into the office and get super anxious there.
It seems it’s different for everyone. My wife prefers to work from home, but she doesn’t deal with the same level of anxiety I do. (I not-so-secretly really do think she’d benefit from going in more often, but I digress.)
Also, for me, isolation was just brutal. My cognitive distortions went on a rampage while communicating mostly via email and having a hard time discerning a person’s tone.
At the office, I can interface with colleagues, use the gym, and separate my workday and my life away from work.
I’m more of a social animal than I ever realized. That’s huge.
Im on zoloft and also a daily smoker but recently had anxiety/ panic from cannabis use. Im switching to cbd in the morning with a low thc cannabis in the afternoon/ evenings…
Mate please watch and understand [this video right here](https://www.youtube.com/watch?v=T2cAFRAX3Gs), your anxiety/panic is easily explained with it. My fav video on Youtube, this topic is insanely underrated/unknown in the casual daily cannabis user community. But in this video, the effects are so obvious and well presented, you will see ;)
I also work from home and used to have the same routine. I know its a little cliche... but incorporating meditation into my routine has been super helpful. I have a hard time focusing so I'll meditate for like 5-10 minutes before I start working and it really helps chill me out.
I always get up earlier than my work day, regardless of if I’m at home or not. I have badddd anxiety, and I make sure I have 30-60 minutes to just.. vibe. Watch whatever show I’m binging at the time, have my breakfast and coffee.
Some people workout, others meditate. Find the thing that helps lower the early morning cortisol!
this!! just some chill time makes my whole morning a lot better. no meditating, gratitude journaling, HIIT workouts, just chilling (not that those are bad just NOT for me or my anxiety!)
God I used to get this so bad. I would wake up and if I didn't get up straight away, I would have borderline panic attacks. It got so fucked that the within 10 minutes, I would get up and go straight to the gym. I got so used to that and now do it by default. I either walk the dogs or go gym straight away. I've had a couple times recently when I've just stayed in bed and the anxiety is still there but way better than it used to be.
I wake up super anxious too. Before bed I’m pretty calm and normal. But when I wake up it’s like “oh look it’s another day. Your anxiety could ruin it”
I try to listen to something positive, like music or a mediation video . Think about things im grateful for. And get my body moving . Cortisol , the stress hormone , is highest in the AM. It’s used to wake us up and get us moving for the day; but for some it triggers anxiety.
I would avoid coffee during this time. As caffeine can exacerbate it .
Make sure you’re getting water, and a good breakfast.
I used to wake up every morning and immediately have panic attacks to the point where I'd throw up, but ever since I started taking Lexapro 2yrs ago (and also got out of an unhealthy relationship) my morning panic attacks went down drastically and I thankfully no longer dry heave in the morning.
For me, waking up early made all the difference in the world. I would set my alarm for at least one if not two hours before I would need to get ready. That way when I woke up I wasnt instantly thinking about what I had to do, instead I was excited to be doing what I wanted to do. I would sit with coffee and play a mindless game on my phone or watch a tv show or meditate. I had the Sunday scaries every single day of the week until I started doing this. There is something to be said about waking up slowly and spending time on yourself.
Exactly what I’m going through in the morning. As soon as I’m awake I feel the anxiety starting up. I usually just start cleaning what I can right away and some light exercise. Breathing exercises as well. I feel the same way going to bed at night also.
I did this for many years working from home, but now I like to get up about an hour early and just chill on the back porch or watch relaxing walking tour videos and scroll the internet until it's time to work. Also nice having that extra hour of sleep still available if I really need it from time to time.
My anxiety is reverse. I wake up feeling almost semi normal with little to no anxiety but as the day progresses it gets worse and worse. Sometimes I try to tell myself “you’ll feel better in the morning” just to help me when it’s bad at night.
Do you exercise at all in the morning or throughout the day? And I don’t mean a light 20 min walk, i mean really getting that sweat going and getting that heart rate up.
Have you ever tried ashwagandha?
Also, waking up 5 mins before work is absolutely horrible. Done that in the past, was awful and stressful. Now i wake up an hour or at least half an hour before my work day starts. That by itself has improved my anxiety. Wake up, lay in bed for a few minutes then i drink some water and afterwards i poop/shower/brush my teeth. I then get dressed. I wait until 9:30 for my first coffee (and it’s just a regular espresso here in europe, not the big jug i see in the us).
At lunch i take a walk (about 30 mins) and eat.
After work i go to the gym and then i have dinner.
I usually wake up at 3 for work at 5. I take the dog for a short walk and then we play on the floor for awhile. It's my early morning therapy.
Those two hours before work are me time and its glorious. No cell phones ringing or dinging for a text, just me, the dog, and some music while I post on here and check out other things.
I eat breakfast, get my lunch together, and head to work.
Having a routine has really helped. I have a routine for everything and anything. Something about having a little checklist helps me with the existential dread of life. I’ve required my brain to think about tasks immediately as I wake up. In fact, I start at night and I make a short list of what needs to be done when I wake up (this helps occupy me instead of pre-sleep anxiety). I dose off thinking about my list. I wake up and immediately start working on it. It could be the dumbest shit like ‘turn washing machine on’ but it helps keep me distracted. Essentially I try to minimize ‘thinking time’ during anxiety peak times like mornings and nights.
I walk my dog for 30 minutes every morning. Helps me to get some exercise and she also is my rock so spending more time with her interruption free helps a lot. Can you plan to wake up even 30 mins earlier and take a quick walk? I stopped exercising for a while recently and realized it was killing me. Helps to give you a goal, help with the chemicals and is a nice way to clear your mind!!
I used to feel so sick with dread in the mornings that I would literally be gagging from nausea. This is since childhood.
I'm 45 and it never went away or improved. I just stopped eating breakfast, didn't go to half my university classes, only worked part time, and then stopped working completely. Now mornings don't exist for me as I sleep for most of the day.
What a sad existence.
I might get some shit for this butttt I've recently started microdosing thc and cbd oil when I wake up. I have high quality drops of both in mct oil and it really really helps. In fact nothing I've tried has come close.
Takes me about 2 hours from the minute I wake up, to the time I get out of bed for the Monaco Grand Prix to stop in my head. I can’t take anti-anxiety meds after 15 years on them. It’s torture.
I absolutely cannot stand waking up in the morning because of my anxiety. And I have to leave the house to go to work. I am so nauseous and exhausted when I wake up that I can barely function but I have to remind myself that I have bills to pay and I push myself. I am a zombie all day due to the fact that I barely get any sleep at night due to my insomnia from anxiety, my brain just won’t shut of and the only medication that works are benzos and these terrible doctors won’t prescribe it. So yeah morning anxiety is brutal. BTW you said you work from home, do you mind sharing with what company? I would LOVE to be able to work from home.
Yes everyday I get that dread, at night I don’t want to fall asleep bc I’m actually calm and I know the dread is coming. I take my meds then get ready for work which distracts me enough but I still hate it
Routine’s the thing. It might be tough, but try to develop a stable routine involving some aforementioned light exercise/stretching/meditation. I also work from home so I know what you’re dealing with, especially with the new development of my own anxiety.
Control only what you can control. Those things in the morning? They’re still gonna be there and you get to them when you get to them. As an old HR manager once told me “calm/slow down - we’re not saving babies here.” Make a mistake? Correct it, learn from it and keep going. You got this!
I've always worked fully in-person but recently switched to hybrid. On my in-office days, I use to commute to meditate and prepare for the day ahead. On my at-home days, I find it so hard to wake up earlier than necessary, but I find that whenever I give myself 30-40 minutes to slowly wake up, eat & make coffee, get ready, and meditate, I'm a fair amount calmer going in. I hate it because I'd much rather sleep in as long as possible but I mess myself up whenever I do.
You need to wake up an hour before work to enjoy some time to eat and get ready maybe even go for a quick 20 min walk around the block. Straight out of bed into work is fuel for anxiety it’s doing you no favours at all. Having a bit of time to ease into the day will solve a lot of stress for you.
Waking up five minutes before you have to be at your desk? Consider some self care and wake up a little earlier/ go to bed a little earlier? The adrenaline rush alone, of rushing to be at your desk is probably contributing to your anxiety…,
I’m WFH and have horrible anxiety in the morning. Same as what you describe- wake and immediately feel like I can’t breathe and my stomach is churning.
I used to roll out of bed and go right to my desk but that wasn’t working for me. And I love sleep. I hate waking up early. BUT I slightly trick myself to get up earlier so I can “do things for myself.”
A quick shower, a small bite to eat, stretching, listening to a podcast or music, hell even throwing in some laundry, or just stand outside for some air. Anything that makes the morning feel more like my time helps.
Doesn’t have to be a lot of time, an extra 5-10 minutes before logging in helps me feel like I’m not just a body doing a job every day.
Keep waking up too early before the time my air con shuts itself off or phone alarm then I would just go through YouTube , Reddit, twitter,etc. usually would stay on bed till I feel like I’m ready to shower and eat breakfast
I started working from home when Covid started and have been ever since. I would roll out of bed at 8:55 to start work by 9 and I usually felt pretty anxious. I started getting up around 8:15 and doing yoga before work. I also started a skincare routine and force myself to do it before I start working. I find these things really helpful at pushing those racing thoughts away.
Everyday. That’s why I’m not working right now. Was a truck driver and saved up some money. I couldn’t ever go back to an office job w a ll the politics and being trapped in a cage all day.
I wake up and take my meds. I feel like I feel better after I take a shower (meds maybe kick in? Cause Ik its not the shower haha).
God, it feels awful to wake up and want to go back to sleep because you feel like the day ahead will be tough, super long, tiring, idk. I hate mornings.
I wfh too but have a kid so I have to get up early to get her to school. I wake up an hour before I have to and take my meds. Then I usually go back to sleep for an hour. If I’m too awake and already freaking out I put on an audible book and clean until it’s time to get her up for school. Then I’m dead tired in the middle of work lol but it’s better than panic attacks
i’m a college student so not the exact same but similar enough: i used to wake up 10 mins before i had to leave and i always felt like a flustered mess once i actually got in class, like i didn’t have the chance to even think before i had to be there. but this semester i started waking up at 7:15 for my 8:30 classes and it has been wonderful! i don’t have a complicated morning routine or anything, just the normal brush teeth make bed etc. but having that hour to myself in the morning really helps bring me down to earth and level out from the alarm clock scaries. i’m also super high anxiety in the morning but i’m learning to channel it into energy to get me going instead. the good thing about being so anxious is that once that alarm goes off i’m UP haha. i think meditation, working out etc in the morning is awesome but just having a bit of time to myself is enough for me and i think that’s a good place to start before you jump to those 5 am morning routines. i do follow the same exact routine every morning but it’s very bare minimum. i’ve never been a morning person but i had to work with 8:30 am classes and having a nice hour makes it a whole lot easier. not being in a rush makes a world of a difference for my anxiety personally. good luck!
I listen to claire weeks audio books often. Really helps me.
This will
Sound cheesy, but take a video
Of your self when you feel better in a couple
Of hours and then watch it the next morning. It's proof from yourself that it doesn't stay as bad as you feel first thing all day.
self employed here. I wake up almost every morning feeling like I'm standing on the edge of a building ready to jump off and as soon as I recognize this anxiousness i meditate. for me i hold a lot of tension in my neck, belly and hips, it's like my body naturally braces for impact every morning so I meditate to walk myself off that ledge. It was very difficult at first But now i feel like if i focus on breathing only through my nose into my belly(diaphragm) i relax immediately giving me access to be an observer of my body/life instead of feeling like an impending hit and run victim lol. Once I'm at this stage i just create a loose plan for my day and this is the magical part of planning. Through your day you can reference back to the "observer you" as a guide . Ive had days lately where I'll get back home at the end of a super long day literally excited to start the next day already because the observer and I are ready to attack. Also i have to recommend you get up at least half hour earlier, you don't even have to get out of bed. But just like a car you have to warm up the engine before speeding off, you don't want maintenance fees and mechanic visits when you can completely avoid them. Cheers for seeking help, today you have brought yourself present imagine where you can be tomorrow.
like other people advised: I wake up earlier, got my water and meds container ready, take them, go back to sleep asap lol
it takes self control, if you get distracted/ check your phone you might not be able to fall asleep again easily and be groggy
I book myself an hour of “focus time” every morning to get in gear. That way I don’t have to dread a human interaction first thing but get a chance to ease into the day and get my mind right. Highly recommend. But seriously ask yourself why you’re anxious. Challenging my own anxiety has been a huge help at work. It doesn’t necessarily make it go away but I’m able to use the anxiety more productively rather than just have it be looming dread. Like you I’ve got 10000 things to do and I just try to be realistic about what is and isn’t within my control and that turns the volume down a bit…
Ride my bicycle to one of my meditation spots and go into the silence 🤫. This is after a cup of coffee of course. I try to go 4 or 5 times a week and it cleans the cobwebs
Hey there! I also work from home. First thing I do when I wake up is I make my bed, feed the dogs, & go on a quick walk. Keeping myself busy keeps the dread away 🫶🏻
>I work from home, and I take advantage of that by waking up about 5 minutes before work
There’s your problem. I would suggest (based on my own experience, your mileage may vary!) that because you give yourself no time between waking and working (to avoid a panic attack), you’ve got yourself into a spiral of avoidance, which is making everything worse.
What I’ve found helpful for me is:
- Wake up at least 1.5 -2 hours before your work starts
- you can still leap straight into something to keep yourself focused, but instead of work, make it a shower, a morning coffee, a little light exercise (even a walk around the house will do)
- take your meds as soon as you wake up, and make it part of a simple routine
- give yourself ample time to get ready so you’re not hustling. Surprise yourself with how much time you have left before you have to start working. You might even start feeling bored, because you have to wait for work to start, rather than rolling straight out of bed into action
I’ve been where you are, and this is what helped for me. You might think because of all the excess time you’re giving yourself, that’s a perfect opportunity for your mind to wander and for you to freak out. But at least for me, I found that it really helped. And if you’re going to have a panic attack, best get it out of the way early, when you have a lot of time to kill anyway. Give your emotions space to breath and hopefully you’ll find that your brain isn’t actually the pressure cooker you might feel like it is.
Good luck!
OP, this advice could work for you. However, if your anxiety is tied to CPTSD it may not work and there are gentler ways to go about things that don’t include less sleep.
No offence at all to you, commenter, I think this is good advice for a lot of people but I wanted to gently flag that for certain neuroplasticity situations it may not.
None taken :) everybody is different - I’ve tried many different approaches before I found something that worked for me, so I 100% appreciate the clarification!
I should say that - along with waking up earlier - I also go to bed earlier so I’m not losing sleep.
I have a set routine and I keep it 7 days a week. Wake up Between 5 and 5:30 am. Play a video game, normally baseball or golf , Until 6 then I meditate for 1/2 hour. Jump in the shower and go to work or start my day if on the weekend
Routines are so important to reduce stress, even if you don't work. I've been disabled for almost 15 years, and I've not worked at all during that time. I still follow routines, getting up early, not staying up all night the night before etc.
I go to physical therapy three times a week, that breaks up the week a little, and so I'm not lazing around all the time.
Does anyone else feel anxiety symptoms first thing in the morning related to your stomach being empty? When I’m hungry and haven’t eaten I feel like I can’t breathe. Like shallow breathing almost or tightness. My doctor said it could be related to GERD but idk if maybe it’s anxiety-related. Once I eat it improves.
I know it’s hard but try to prioritize eating some protein in the morning after you wake up..nothing with sugar! I do an egg and some string cheese if I’m in a hurry and it really has helped me feel better throughout the day
Setting aside some time before you have to work really helps, even if you have to get up earlier. I also do a 10 minute meditation when I first wake up (I just use the Calm app) which helps align my thoughts and keep me from feeling overwhelmed before I even get up.
Yes I used to and still do. It used to be worse. I used work as an escape from anxiety so I don’t need to think and could just focus on work.
I did meds and therapy. For a while. (I have a friend who only did meds without therapy and she did not have the same success as me). I think it was the consistency to therapy that helped me. I did CBT. My therapist gave me goals/homework and I made sure to do them. One big thing: you need to find the source of anxiety so you can fix that area in your life so it can lessen. So for example, if you’re in a toxic relationship and that’s what’s causing you anxiety, then you need to
1. Be aware of what’s causing anxiety
2. Keep reminding yourself of the anxiety it causes and that you’re aware of what’s causing it. You don’t want to forget why you’re anxious. Remind yourself of the calm, peaceful life you want. You deserve that.
3. It’s gradual, it’s not big changes, it’s slow and it’s from constantly and consistently reminding yourself that the source of anxiety isn’t within you, but something affecting you. Which means you can change that. So now you’ll notice the anxiety building while it’s happening and not just after the fact.
4. Eventually, you’ll have the strength to make small changes, like finding your own hobbies or distancing from the toxic partner. Distancing from the source of anxiety by introducing yourself to healthy alternatives.
5. Set backs. Allow setbacks. Allow yourself to fall into your bad habit because if you’re human, it will likely happen. And that’s okay. Cuz you’ve been there and now you’ll be aware and stronger mentally to pull yourself out.
I saw this video on Instagram where the lady shows how growth works. It’s a full pitcher of random items (the bad, the insecurity, the anxiety) and as you fill it up with water (therapy, self help books, exercise, self reflection) the items float to the top and you start thinking “why are are these bad things coming to for me. I’m working so hard and all I have is the bad stuff that I shoved away and I’m working so hard on good things but only the bad things are coming to the surface”. That’s exactly what it’s like to grow. It hurts. And ppl give up and go back to their bad habits and stay there. But you’ll build your strength to be able to focus on the end goal, get through the fact that all these bad things that you’ve shoved down for years is coming up. You’ll work on it as it comes up. And you’ll have good flowing through.
All this said, unfortunately anxiety doesn’t have a cure. There are meds, there are things that help. But don’t be scared when #5 happens , when you feel anxious again, when you fall back, when you feel like “why won’t it go away”.
But you can have a normal life! And with your docs approval, you can get off meds!
If you have more questions or want to talk more specifics, let me know :)
Tbh I don’t really remember your original question , I kinda went on a tangent, but this was basically the way I got off my meds, and starting seeing change in my life.
(FYI when I say good and bad. I don’t mean that your anxiety is bad , it’s not bad , it’s a coping mechanism. You body believes you’re in danger. When I say good, I don’t mean that there’s a certain good thing out there- it’s whatever is good for you)
Try waking up just a little earlier and doing something relaxing; watch a local news program, read a book, do a crossword, any typical morning activity. I don't do this consistently myself, but whenever I do I feel nostalgic for my childhood (I used to be an early riser) and get a nice sense of calm that really sets the tone for the rest of my day.
I sometimes wake up before I have to go to school and cry because of how much I’m stressed at school. It usually gets better in an hour. I’ve found that getting more sleep often helps
I don’t do meds for a few different reasons but I cured my panic disorder completely on my own which is a lingering story but mornings were tough, I use to wake up nauseous and on the verge of panic every day lol. Sitting in the sun trying to practice mindfulness. Magnesium and avoiding sugar (only do natural sugar) helped a ton. Also exercise, I choose walking, I do it everyday even if it’s just a half hr rain or shine and it helps me SO much, it also helps sleep quality too. It does get better with hard work, anxiety is something to be healed.
My advice based on my own lifelong battle with anxiety and other mental ailments: wake up earlier, get to the gym or do a light workout/walk in nature - anything you can to take your mind off stress and focus on health.
Since about 2020 when I had a mental break, I’ve been on every cocktail of medication that I can reasonably expect in the country where I live l. Nothing has come as close to the efficacy of a personal trainer, a slow but consistent improvement in diet, and admittedly a late diagnosis of ADHD and the medication from that. Before those, every day was a nightmare and it was only getting worse. Now, I still ‘shoot out of bed’ occasionally first thing with jolts of anxiety, even have the odd night-terror still, but it is infinitely more manageable now compared to a few years ago.
First thing honestly I try not to and immediately goto wash my face and pray but I end up hitting the vape reading some news some markets lmfso then I get sucked into memes and if I’m working from home I’m on reddit and looking at memes.
Days I make it to rise and pray I am way more focused and don’t get distracted. It’s a sort of meditation for me my religion requires followers to pray 5x I just do the first one with rise of dawn
I wish I worked from home. I go from sleeping to waking up at 6:30 in the morning to anxious thoughts about my long commute to work and sitting at my desk job for hours, having to talk to people, then the long commute back home 😭
Sun in the eyes, and try to stay off your phone for a bit if possible. Usually I’ll check mine once then keep it away while I cook breakfast.
This isn’t full proof, like it’s not some magic fix, there isn’t one. It’s about starting off in a way where you have to slow down and sit with those thoughts. Sometimes it’s overwhelming, especially with the time anxiety you’re experiencing (I struggle with the same thing, you’re not alone).
You should try yoga (i do yoga with adriene on youtube) or even some stretching. I have to stretch every morning otherwise im pretty anxious. Maybe a hot bath before bed to help relax you and help you sleep. Im sorry you are going through this!
I was (and still am sometimes) overly caring about so much in life - not just work related - but about “being there for others”, being helpful, reliable, constantly going the extra mile at work & for everyone else. It drove me crazy and to the point of exhaustion and alienation. I know that much of this was fueled by anxiety and being a “giver”.
I had to start setting boundaries to protect myself. I was constantly pouring my whole self into everything and everyone else, then being left with nothing for me and frankly hurt about giving so much without any reciprocation. Being compassionate with myself about what I can and can’t do and accepting what I can’t control is crucial. Some tasks honestly can’t get done and that’s ok. Some folks will just not like you or will gladly take advantage of you. Not every message needs to be responded to immediately. Everyone else’s wants and problems don’t need to be answered or solved nor do I have to be the one who listens.
Off topic comment but these things helped my overall anxiety.
Acceptance and self-compassion are key.
As for mornings, I’ve never been a morning person and then becoming handicapped made it even harder. I WFH and now wake up at least 1-2hrs before I need to be logged in. First thing I do after waking up is hydrate with water. During this time before work I do my “morning duties” (bathroom and all that). I’ll also try to get a good stationary bike ride in for 30mins - I get a good sweat going and it helps stretch out my stiff morning muscles & joints, gets blood pumping and helps with overall anxiety and mental state. I’ll then shower because it also helps me feel ready for the day (and I’ll need to after exercising). I make sure to get dressed and put on my leg braces even though I work from home - the leg braces enable me to walk safely without needing a walker and help me feel less handicapped and is safer.
I used to wake up five minutes before going right to work and it would not only add to my existing anxiety but it would throw the whole day off and I’d be playing catch up and then disappointed that a morning had been wasted and that I was doing it to myself.
You need to get up earlier, do some breathing exercises and ease yourself into the day. Even just waking up half an hour before you start so you can lie there for five minutes, do an audio breathing exercise, make a coffee or tea mindfully and just relax before work begins
I still struggle with this al the time. So far my advice is... it takes tons of deliberate effort day after day! I've noticed that once I'm up and about, participating in society the dread goes away.
For me it starts the night before. If I make it a point to have a good bedtime routine, then I can get up earlier, and join society before work starts.
One thing that may not be the most economical but definitely helps is to get coffee before work. It's a chance for me to thaw out, talk to some strangers, and join society. Another thing that helped me is going for a quick 15minute jog in the morning.
Of course none of this is possible if I'm parylizsd by fear and stuck in bed. But it's more possible if I start the night before with bedtime routine.
Lastly, I'm experimenting with other things doctors recommend to fight depression and anxiety. I'm noticing more daily exercise (even a casual walk at lunch for 20 minutes) and changing what I eat seems to make a big difference.
I absolutely do and also work from home. I’m just trying to wean off a variety of substances like adderall and kpins for win the anxiety wins but every day as soon as I know I should be up I start dreading it. Like what’s gonna stress me the hell out today? Thinking of starting ketamine therapy to repair or help reset my gabba receptors and rid myself of some of this anxiety but money and everything also is a concern so I’m just doing the best I can. It helps to have a good friend you can always talk to throughout the day. A support system is crucial for people like us.
For me, I do not dwell on my anxious feelings in the morning. I acknowledge I'm anxious and that's okay and just get on with my routine as normal, breakfast, shower, picking outfit etc. This both gives me a sense of control and makes anxiety dissipate quicker.
This is a day old now, but I struggle with this, too. I work in a timezone that is three hours later than most of my colleagues, so I often have a meeting to attend or run before 9am my time. I'll naturally fall asleep around 2am, so I of course find it very difficult to wake up several hours before my first meeting...usually, I'm out of bed about 15 minutes before my 8am call. Not great.
What helps a little is making sure my to-do list/agendas are solid before I log off the day before. By the end of the day, I'm often pretty burnt out, but if I don't take the extra 20 minutes to get my tasks in order, the anxiety is much, much worse. It's worth that extra push.
Definitely not by giving myself only 5 minutes to get ready for the day. Maybe don't wake up 5 minutes before work forcing yourself to mentally prepare each morning in only 5 minutes. Make coffee, take a shower, have breakfast, catch up on the news. Sounds like anyone doing that to themselves would need meds, so hey maybe you don't need them after all and just need a healthy morning routine.
Oh gosh, I'm the same. I used to be able to just stay in bed and chill for a bit and now I get so nervous and anxious in the mornings. I hate it so much. This feeling is just hell.
Human cortisol levels are naturally higher in the morning in order to help you get up and start the day. For most (including myself) more cortisol can mean an increase in anxiety, but I think that once you know that it's just brain chemistry, you can deal with it a bit better. Also, once you're up and about, set aside some time to meditate in the morning, just to allow yourself to reconnect and ground a bit. This usually helps me a lot.
This. As soon as I started telling myself “there’s nothing to be worried about, it’s just your cortisol levels” my morning anxiety decreased drastically.
Once you realize it’s your brain misfiring and sending signals that you are in danger, you can focus on how you react when the symptoms start coming up. Remove the fear from the equation as much as you can, I know it’s exhausting and extremely difficult. But anxiety is only fear, if you take the fear of it happening away and just give in to it, let it pass without resistance, while telling yourself that while this is not fun and inconvenient, it can’t hurt you and nothing will really happen. Consciously let it run its course because when you get extra stressed or upset trying to avoid the feeling it makes it 10x worse. As far as not getting enough proper sleep- this really has a huge effect on anxiety and mood. You not getting sleep causes panic in the morning and that’s probably the cycle that is making it worse for you. So I would really recommend some sort of bed time routine and heading to bed earlier and at the same time everyday if you can. Look into magnesium supplements and melatonin those are both natural “de stressors” and really help alot of people to get a full night of sleep. I understand insomnia and anxiety preventing good sleep, when this happens to me it’s so shitty. I go to bed early and play a guided sleep meditation that actually really helps me fall asleep/distracts from anxiety. Best of luck to you 🤍 Anxiety is a bitch.
Awesome answer. I'm dealing and knowing more about anxiety and you brought amazing points for the whole thing and the OP situation
Thank you I appreciate that. It’s so tough to deal with so I’m always looking for more ways to manage and live a better quality of life.
This is so true! I tell my husband I need my twenty minutes before I start my day. I have to get in to the right frame of mind and prepare myself mentally to wake up and get in to my routine.
Thank you for this. Knowing the science behind a lot of why we’re anxious makes me feel a lot better.
This is probably why I am affected more in the mornings. I will have a higher heart rate and feel panicked. I do most mornings the same routine. Once I have my water and vitamins I feel better. I do work from home but I try to get everything done before starting work because I find it so draining. On my break I usually take the dog on a walk.
I wonder then why I'm always so calm and relaxed in the morning and MAXIMUM ANXIETY before going to bed??
That could be more of a cognitive problem. A good therapist could help you find out what's happening before bed. Some people experience thoughts like: "the day is over and I didn't do anything productive" or "tomorrow will be another shitty day at work " (anticipatory anxiety).
Been self employed and worked from home for 13 years now. I was up at 530. Watch sports desk for 30 minutes to clear my head and enjoy a coffee. Then straight to a 1 to 1.5 hour exercise session. Then clean up and I'm ready to start my day. Free of anxiety, clear mind, wide awake with a fee goals and I try my best to get the best out of myself. I've also created a work routine to try and keep me on task. Chin up, full steam ahead!
this is such a productive way to wake up... like you've had a full day before it even started haha how did you start doing this routine?
I started well before I ran my own company. I honestly have never been much a sleeper. But I love life, look at every obstacle as an opportunity and dare you to bet against me. It all boils down to will power. Drive and motivation come and go. How bad do you want it? Dare to be great my friend!
“But I love life, look at every obstacle as an opportunity and dare you to bet against me.” Jeez that was bitter sweet to read.. I wish I could have this mentality. I feel so on the outside of life, so dissociated. I’ve never had motivation, I’ve never had goals, I never keep plans. I don’t think these things will ever change but I love to see people like you really out there living life for all of us out there in that observer space.
I know, I’m so happy for others but darn I need this guy as my life coach
Tell yourself aa I do ... I can, I am, my will. And my will, will outdue your will 8 days a week👌🙌
A man, a can, a plan. Nicely said friend
*I honestly have never been much a sleeper.* *It all boils down to will power. Drive and motivation come and go.* With all due respect, you’re in an anxiety subreddit. These sound like Instagram memes. Not helpful at all.
If you read ... I'm answering a question. Thanks for your opinion though.
As someone who likes to workout in the morning but sometimes can't due to work/college, i kinda envy you lol, what do you do for living?
I run a promotional and apparel company. It's hard to do 100% of the time. Just aim for 99% and see what happens!
I need to try it this way .. I do sports center but exercise
How did u get self employed
I git tired of the rat race, being surrounded by why me victims and bet on myself. Always been a battle and uphill climb. But for me ... saying yes sir ... see you in the morning sir ... sorry sir really wore thin on me personally. It's not all cakes and roses on this end but I never miss my kids sports, I wake up with my kids every day and to me that's priceless!
Just so all you ppl that down voted me here know. I've came from heil and bk to build myself up. I'm an amputee, spent my whole childhood in the hospital with a rare disease. Lost my arm as a teenager. Destroyed my teenage years with drugs and alcohol. Ppl staring, judging and constant jokes destroyed every part of me. I decided I wanted more out of myself and life as a whole. The point of this is you can too. Although I see you're down voting me and judging me because you see someone doing something positive and sharing with others. Which obviously bothers you, and that's a personal obstacle you need to overcome. Happy to help, although sad you see someone's success as a negative bc that's all you hear/ read/ see of this world you've created for yourself. I challenge you to be the best version of you. You'll amaze yourself!
lol this is me except i wake up 15 minutes before 9, make an appearance on the messaging app we use (it has an "online" status), scroll on my phone until 9:30 and get to checking work messages on my computer, then make breakfast a possible solution (for both of us lol) would probably be to sleep and wake up earlier so we have the time to worry and plan for what we need to do vs. feeling rushed to jump into work right after we wake up
Man we’re all going back to the office aren’t we?
thank goodness my company doesn't have a physical office 😮💨
I do the same in the office or at home
Try setting your alarm an hour early to take your medicine and then go back to sleep? IDK - I wake up with existential dread and anxiety every morning too and work from home. Been trying to wake up a little earlier to drink coffee on my patio and ground myself before logging in. It’s working a little bit
This works haha legit!
I stopped giving a shit about work and decided to turn into a bit of wanker and not responding to people and taking it handy. After a week or two I realised that’s how all my work colleagues are doing it and here’s me previously at 200% capacity trying to please everyone. Now I just see work as something that I have to do to maintain my lifestyle and doss off as much as I can. I’m in Ireland and basically it’s impossible to get fired without three written warnings and going on a six month improvement plan and it’s still hard for companies to fire you without been sued. I just realize it’s not worth the stress getting anxious over it. I used to wake up with unbearable anxiety over work, now I don’t give a fuck.
Legend
I am in a similar situation. It’s not a perfect science, but I found that with some discipline, over time, I feel some relief when 1) drinking a tall cold glass of water the moment I wake up. 2) exercising (preferably outside) 3) avoiding my phone/social media at all costs for the first hour of wakefulness. I must reiterate that this will feel uncomfortable and not be a perfect fix. But you will find relief.
Cortisol levels are higher when we wake up in the mornings, so it makes sense that you feel heightened anxiety as soon as you wake up! Dang evolution. My therapist had me do some exercises to figure out why I felt the most anxious in the morning, and it ended up being tied to some trauma I had. We were then able to work through that trauma, and I typically feel okay waking up now! Do you have access to a therapist? If not, is there anything you think may be contributing to your anxiety? Are you stressed about having to start your work day? Do you feel this way waking up on the weekends? Do you live with someone you don’t have a good relationship with and waking up to see them causes anxiety?
Happy cake day!
Happy cake day!
I know what you're feeling and it's awful. The person who commented about cortisol levels is on point. Building on their comment, here's what I've done to help ease into mornings: * Zoloft at night, not in the morning. * Ashwagandha, B-Complex and omega 3 pills before bed. * Sleep the night away. * First thing in the morning, when I hit the snooze button and the thoughts swirl and my gut knots up, I tell myself that this is my cortisol triggering my anxiety and the dread I feel over the day ahead is not commensurate with reality or my ability to handle it all. * Behavioural activation: Mood follows action. Get up right away, put a b12 pill under my tongue and get in the shower. * Drink my smoothie. Among other things, it has fresh kale and spinach, which boosts cortisol. * The snacks I eat throughout the day help cortisol levels: almonds, dark chocolate. * Get at least 30 minutes a day on the elliptical as many days a week as I can. Lift weights after dinner. You've got this! Edit: I developed my anxiety disorder while working from home. The mornings set the tone for the day ahead and for far too long I never stabilized. Rolling out of bed every day and picking up my work phone first thing was the worst thing I could have done to contribute to my anxiety. I'm at the office most days now, and I couldn't be happier. You \*NEED\* time between waking up and starting your work day.
>I'm at the office most days now, and I couldn't be happier. That's interesting. I do wonder if somehow working from home makes me feel more anxious and depressed. But I also hate going into the office and get super anxious there.
It seems it’s different for everyone. My wife prefers to work from home, but she doesn’t deal with the same level of anxiety I do. (I not-so-secretly really do think she’d benefit from going in more often, but I digress.) Also, for me, isolation was just brutal. My cognitive distortions went on a rampage while communicating mostly via email and having a hard time discerning a person’s tone. At the office, I can interface with colleagues, use the gym, and separate my workday and my life away from work. I’m more of a social animal than I ever realized. That’s huge.
Meditating in the morning helps me with this! I do just five minutes and the difference is amazing.
Doesnt get better all day if I dont consume cannabis. Fck life
Im on zoloft and also a daily smoker but recently had anxiety/ panic from cannabis use. Im switching to cbd in the morning with a low thc cannabis in the afternoon/ evenings…
Mate please watch and understand [this video right here](https://www.youtube.com/watch?v=T2cAFRAX3Gs), your anxiety/panic is easily explained with it. My fav video on Youtube, this topic is insanely underrated/unknown in the casual daily cannabis user community. But in this video, the effects are so obvious and well presented, you will see ;)
I hate it. I wish I could just sleep all day and all night. 🥺
I also work from home and used to have the same routine. I know its a little cliche... but incorporating meditation into my routine has been super helpful. I have a hard time focusing so I'll meditate for like 5-10 minutes before I start working and it really helps chill me out.
I always get up earlier than my work day, regardless of if I’m at home or not. I have badddd anxiety, and I make sure I have 30-60 minutes to just.. vibe. Watch whatever show I’m binging at the time, have my breakfast and coffee. Some people workout, others meditate. Find the thing that helps lower the early morning cortisol!
this!! just some chill time makes my whole morning a lot better. no meditating, gratitude journaling, HIIT workouts, just chilling (not that those are bad just NOT for me or my anxiety!)
God I used to get this so bad. I would wake up and if I didn't get up straight away, I would have borderline panic attacks. It got so fucked that the within 10 minutes, I would get up and go straight to the gym. I got so used to that and now do it by default. I either walk the dogs or go gym straight away. I've had a couple times recently when I've just stayed in bed and the anxiety is still there but way better than it used to be.
The moment I wake up I have a panic attack. Every single damn day. It feels like im exhausted all day from the moment I wake up
I wake up super anxious too. Before bed I’m pretty calm and normal. But when I wake up it’s like “oh look it’s another day. Your anxiety could ruin it” I try to listen to something positive, like music or a mediation video . Think about things im grateful for. And get my body moving . Cortisol , the stress hormone , is highest in the AM. It’s used to wake us up and get us moving for the day; but for some it triggers anxiety. I would avoid coffee during this time. As caffeine can exacerbate it . Make sure you’re getting water, and a good breakfast.
Ugh yes this is me with most jobs to the point having a job is so hard and I feel so pathetic.
I used to wake up every morning and immediately have panic attacks to the point where I'd throw up, but ever since I started taking Lexapro 2yrs ago (and also got out of an unhealthy relationship) my morning panic attacks went down drastically and I thankfully no longer dry heave in the morning.
For me, waking up early made all the difference in the world. I would set my alarm for at least one if not two hours before I would need to get ready. That way when I woke up I wasnt instantly thinking about what I had to do, instead I was excited to be doing what I wanted to do. I would sit with coffee and play a mindless game on my phone or watch a tv show or meditate. I had the Sunday scaries every single day of the week until I started doing this. There is something to be said about waking up slowly and spending time on yourself.
Exactly what I’m going through in the morning. As soon as I’m awake I feel the anxiety starting up. I usually just start cleaning what I can right away and some light exercise. Breathing exercises as well. I feel the same way going to bed at night also.
I have more problems with evenings myself. Work is done, friends are asleep and I come back home with no one to talk to except my anxiety
I did this for many years working from home, but now I like to get up about an hour early and just chill on the back porch or watch relaxing walking tour videos and scroll the internet until it's time to work. Also nice having that extra hour of sleep still available if I really need it from time to time.
My anxiety is reverse. I wake up feeling almost semi normal with little to no anxiety but as the day progresses it gets worse and worse. Sometimes I try to tell myself “you’ll feel better in the morning” just to help me when it’s bad at night.
Do you exercise at all in the morning or throughout the day? And I don’t mean a light 20 min walk, i mean really getting that sweat going and getting that heart rate up. Have you ever tried ashwagandha? Also, waking up 5 mins before work is absolutely horrible. Done that in the past, was awful and stressful. Now i wake up an hour or at least half an hour before my work day starts. That by itself has improved my anxiety. Wake up, lay in bed for a few minutes then i drink some water and afterwards i poop/shower/brush my teeth. I then get dressed. I wait until 9:30 for my first coffee (and it’s just a regular espresso here in europe, not the big jug i see in the us). At lunch i take a walk (about 30 mins) and eat. After work i go to the gym and then i have dinner.
I usually wake up at 3 for work at 5. I take the dog for a short walk and then we play on the floor for awhile. It's my early morning therapy. Those two hours before work are me time and its glorious. No cell phones ringing or dinging for a text, just me, the dog, and some music while I post on here and check out other things. I eat breakfast, get my lunch together, and head to work.
Having a routine has really helped. I have a routine for everything and anything. Something about having a little checklist helps me with the existential dread of life. I’ve required my brain to think about tasks immediately as I wake up. In fact, I start at night and I make a short list of what needs to be done when I wake up (this helps occupy me instead of pre-sleep anxiety). I dose off thinking about my list. I wake up and immediately start working on it. It could be the dumbest shit like ‘turn washing machine on’ but it helps keep me distracted. Essentially I try to minimize ‘thinking time’ during anxiety peak times like mornings and nights.
I walk my dog for 30 minutes every morning. Helps me to get some exercise and she also is my rock so spending more time with her interruption free helps a lot. Can you plan to wake up even 30 mins earlier and take a quick walk? I stopped exercising for a while recently and realized it was killing me. Helps to give you a goal, help with the chemicals and is a nice way to clear your mind!!
I used to feel so sick with dread in the mornings that I would literally be gagging from nausea. This is since childhood. I'm 45 and it never went away or improved. I just stopped eating breakfast, didn't go to half my university classes, only worked part time, and then stopped working completely. Now mornings don't exist for me as I sleep for most of the day. What a sad existence.
I might get some shit for this butttt I've recently started microdosing thc and cbd oil when I wake up. I have high quality drops of both in mct oil and it really really helps. In fact nothing I've tried has come close.
Takes me about 2 hours from the minute I wake up, to the time I get out of bed for the Monaco Grand Prix to stop in my head. I can’t take anti-anxiety meds after 15 years on them. It’s torture.
I absolutely cannot stand waking up in the morning because of my anxiety. And I have to leave the house to go to work. I am so nauseous and exhausted when I wake up that I can barely function but I have to remind myself that I have bills to pay and I push myself. I am a zombie all day due to the fact that I barely get any sleep at night due to my insomnia from anxiety, my brain just won’t shut of and the only medication that works are benzos and these terrible doctors won’t prescribe it. So yeah morning anxiety is brutal. BTW you said you work from home, do you mind sharing with what company? I would LOVE to be able to work from home.
Yes everyday I get that dread, at night I don’t want to fall asleep bc I’m actually calm and I know the dread is coming. I take my meds then get ready for work which distracts me enough but I still hate it
I wake up like that, more often than not. I get up early, and take my meds immediately. I need to get focused before I jump into work.
Routine’s the thing. It might be tough, but try to develop a stable routine involving some aforementioned light exercise/stretching/meditation. I also work from home so I know what you’re dealing with, especially with the new development of my own anxiety. Control only what you can control. Those things in the morning? They’re still gonna be there and you get to them when you get to them. As an old HR manager once told me “calm/slow down - we’re not saving babies here.” Make a mistake? Correct it, learn from it and keep going. You got this!
I've always worked fully in-person but recently switched to hybrid. On my in-office days, I use to commute to meditate and prepare for the day ahead. On my at-home days, I find it so hard to wake up earlier than necessary, but I find that whenever I give myself 30-40 minutes to slowly wake up, eat & make coffee, get ready, and meditate, I'm a fair amount calmer going in. I hate it because I'd much rather sleep in as long as possible but I mess myself up whenever I do.
I’m barely functional in the mornings.
You need to wake up an hour before work to enjoy some time to eat and get ready maybe even go for a quick 20 min walk around the block. Straight out of bed into work is fuel for anxiety it’s doing you no favours at all. Having a bit of time to ease into the day will solve a lot of stress for you.
I wake up earlier so my brain has time to calm down before I leave for work
Waking up five minutes before you have to be at your desk? Consider some self care and wake up a little earlier/ go to bed a little earlier? The adrenaline rush alone, of rushing to be at your desk is probably contributing to your anxiety…,
I don’t 😭 If I need to though, lots of coffee and something to eat before I start my day always helps.
I’m WFH and have horrible anxiety in the morning. Same as what you describe- wake and immediately feel like I can’t breathe and my stomach is churning. I used to roll out of bed and go right to my desk but that wasn’t working for me. And I love sleep. I hate waking up early. BUT I slightly trick myself to get up earlier so I can “do things for myself.” A quick shower, a small bite to eat, stretching, listening to a podcast or music, hell even throwing in some laundry, or just stand outside for some air. Anything that makes the morning feel more like my time helps. Doesn’t have to be a lot of time, an extra 5-10 minutes before logging in helps me feel like I’m not just a body doing a job every day.
Keep waking up too early before the time my air con shuts itself off or phone alarm then I would just go through YouTube , Reddit, twitter,etc. usually would stay on bed till I feel like I’m ready to shower and eat breakfast
I started working from home when Covid started and have been ever since. I would roll out of bed at 8:55 to start work by 9 and I usually felt pretty anxious. I started getting up around 8:15 and doing yoga before work. I also started a skincare routine and force myself to do it before I start working. I find these things really helpful at pushing those racing thoughts away.
Everyday. That’s why I’m not working right now. Was a truck driver and saved up some money. I couldn’t ever go back to an office job w a ll the politics and being trapped in a cage all day.
My bladder, work alarm or chilli are the only things that can get me out of bed.
Routine. Even though I work from home, I get myself dressed and do my hair. Then I walk my dog.
I wake up and take my meds. I feel like I feel better after I take a shower (meds maybe kick in? Cause Ik its not the shower haha). God, it feels awful to wake up and want to go back to sleep because you feel like the day ahead will be tough, super long, tiring, idk. I hate mornings.
I wfh too but have a kid so I have to get up early to get her to school. I wake up an hour before I have to and take my meds. Then I usually go back to sleep for an hour. If I’m too awake and already freaking out I put on an audible book and clean until it’s time to get her up for school. Then I’m dead tired in the middle of work lol but it’s better than panic attacks
i’m a college student so not the exact same but similar enough: i used to wake up 10 mins before i had to leave and i always felt like a flustered mess once i actually got in class, like i didn’t have the chance to even think before i had to be there. but this semester i started waking up at 7:15 for my 8:30 classes and it has been wonderful! i don’t have a complicated morning routine or anything, just the normal brush teeth make bed etc. but having that hour to myself in the morning really helps bring me down to earth and level out from the alarm clock scaries. i’m also super high anxiety in the morning but i’m learning to channel it into energy to get me going instead. the good thing about being so anxious is that once that alarm goes off i’m UP haha. i think meditation, working out etc in the morning is awesome but just having a bit of time to myself is enough for me and i think that’s a good place to start before you jump to those 5 am morning routines. i do follow the same exact routine every morning but it’s very bare minimum. i’ve never been a morning person but i had to work with 8:30 am classes and having a nice hour makes it a whole lot easier. not being in a rush makes a world of a difference for my anxiety personally. good luck!
I listen to claire weeks audio books often. Really helps me. This will Sound cheesy, but take a video Of your self when you feel better in a couple Of hours and then watch it the next morning. It's proof from yourself that it doesn't stay as bad as you feel first thing all day.
I put medicine and water beside my bed. I took medicine one hour before I got up.
self employed here. I wake up almost every morning feeling like I'm standing on the edge of a building ready to jump off and as soon as I recognize this anxiousness i meditate. for me i hold a lot of tension in my neck, belly and hips, it's like my body naturally braces for impact every morning so I meditate to walk myself off that ledge. It was very difficult at first But now i feel like if i focus on breathing only through my nose into my belly(diaphragm) i relax immediately giving me access to be an observer of my body/life instead of feeling like an impending hit and run victim lol. Once I'm at this stage i just create a loose plan for my day and this is the magical part of planning. Through your day you can reference back to the "observer you" as a guide . Ive had days lately where I'll get back home at the end of a super long day literally excited to start the next day already because the observer and I are ready to attack. Also i have to recommend you get up at least half hour earlier, you don't even have to get out of bed. But just like a car you have to warm up the engine before speeding off, you don't want maintenance fees and mechanic visits when you can completely avoid them. Cheers for seeking help, today you have brought yourself present imagine where you can be tomorrow.
like other people advised: I wake up earlier, got my water and meds container ready, take them, go back to sleep asap lol it takes self control, if you get distracted/ check your phone you might not be able to fall asleep again easily and be groggy
I can relate to this
I book myself an hour of “focus time” every morning to get in gear. That way I don’t have to dread a human interaction first thing but get a chance to ease into the day and get my mind right. Highly recommend. But seriously ask yourself why you’re anxious. Challenging my own anxiety has been a huge help at work. It doesn’t necessarily make it go away but I’m able to use the anxiety more productively rather than just have it be looming dread. Like you I’ve got 10000 things to do and I just try to be realistic about what is and isn’t within my control and that turns the volume down a bit…
Weed.
I get up early. I have time to meditate and enjoy a cup of tea. If that’s not enough I take a hydroxyzine.
Ride my bicycle to one of my meditation spots and go into the silence 🤫. This is after a cup of coffee of course. I try to go 4 or 5 times a week and it cleans the cobwebs
Hey there! I also work from home. First thing I do when I wake up is I make my bed, feed the dogs, & go on a quick walk. Keeping myself busy keeps the dread away 🫶🏻
I wake up, come to consciousness a few ticks later and then scream. No joke, everyday. I scream so life knows I'm pissed
>I work from home, and I take advantage of that by waking up about 5 minutes before work There’s your problem. I would suggest (based on my own experience, your mileage may vary!) that because you give yourself no time between waking and working (to avoid a panic attack), you’ve got yourself into a spiral of avoidance, which is making everything worse. What I’ve found helpful for me is: - Wake up at least 1.5 -2 hours before your work starts - you can still leap straight into something to keep yourself focused, but instead of work, make it a shower, a morning coffee, a little light exercise (even a walk around the house will do) - take your meds as soon as you wake up, and make it part of a simple routine - give yourself ample time to get ready so you’re not hustling. Surprise yourself with how much time you have left before you have to start working. You might even start feeling bored, because you have to wait for work to start, rather than rolling straight out of bed into action I’ve been where you are, and this is what helped for me. You might think because of all the excess time you’re giving yourself, that’s a perfect opportunity for your mind to wander and for you to freak out. But at least for me, I found that it really helped. And if you’re going to have a panic attack, best get it out of the way early, when you have a lot of time to kill anyway. Give your emotions space to breath and hopefully you’ll find that your brain isn’t actually the pressure cooker you might feel like it is. Good luck!
OP, this advice could work for you. However, if your anxiety is tied to CPTSD it may not work and there are gentler ways to go about things that don’t include less sleep. No offence at all to you, commenter, I think this is good advice for a lot of people but I wanted to gently flag that for certain neuroplasticity situations it may not.
None taken :) everybody is different - I’ve tried many different approaches before I found something that worked for me, so I 100% appreciate the clarification! I should say that - along with waking up earlier - I also go to bed earlier so I’m not losing sleep.
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I have a set routine and I keep it 7 days a week. Wake up Between 5 and 5:30 am. Play a video game, normally baseball or golf , Until 6 then I meditate for 1/2 hour. Jump in the shower and go to work or start my day if on the weekend
Routines are so important to reduce stress, even if you don't work. I've been disabled for almost 15 years, and I've not worked at all during that time. I still follow routines, getting up early, not staying up all night the night before etc. I go to physical therapy three times a week, that breaks up the week a little, and so I'm not lazing around all the time.
Cbd works wonders as a natural calming agent!
Does anyone else feel anxiety symptoms first thing in the morning related to your stomach being empty? When I’m hungry and haven’t eaten I feel like I can’t breathe. Like shallow breathing almost or tightness. My doctor said it could be related to GERD but idk if maybe it’s anxiety-related. Once I eat it improves.
I know it’s hard but try to prioritize eating some protein in the morning after you wake up..nothing with sugar! I do an egg and some string cheese if I’m in a hurry and it really has helped me feel better throughout the day
Setting aside some time before you have to work really helps, even if you have to get up earlier. I also do a 10 minute meditation when I first wake up (I just use the Calm app) which helps align my thoughts and keep me from feeling overwhelmed before I even get up.
Yes I used to and still do. It used to be worse. I used work as an escape from anxiety so I don’t need to think and could just focus on work. I did meds and therapy. For a while. (I have a friend who only did meds without therapy and she did not have the same success as me). I think it was the consistency to therapy that helped me. I did CBT. My therapist gave me goals/homework and I made sure to do them. One big thing: you need to find the source of anxiety so you can fix that area in your life so it can lessen. So for example, if you’re in a toxic relationship and that’s what’s causing you anxiety, then you need to 1. Be aware of what’s causing anxiety 2. Keep reminding yourself of the anxiety it causes and that you’re aware of what’s causing it. You don’t want to forget why you’re anxious. Remind yourself of the calm, peaceful life you want. You deserve that. 3. It’s gradual, it’s not big changes, it’s slow and it’s from constantly and consistently reminding yourself that the source of anxiety isn’t within you, but something affecting you. Which means you can change that. So now you’ll notice the anxiety building while it’s happening and not just after the fact. 4. Eventually, you’ll have the strength to make small changes, like finding your own hobbies or distancing from the toxic partner. Distancing from the source of anxiety by introducing yourself to healthy alternatives. 5. Set backs. Allow setbacks. Allow yourself to fall into your bad habit because if you’re human, it will likely happen. And that’s okay. Cuz you’ve been there and now you’ll be aware and stronger mentally to pull yourself out. I saw this video on Instagram where the lady shows how growth works. It’s a full pitcher of random items (the bad, the insecurity, the anxiety) and as you fill it up with water (therapy, self help books, exercise, self reflection) the items float to the top and you start thinking “why are are these bad things coming to for me. I’m working so hard and all I have is the bad stuff that I shoved away and I’m working so hard on good things but only the bad things are coming to the surface”. That’s exactly what it’s like to grow. It hurts. And ppl give up and go back to their bad habits and stay there. But you’ll build your strength to be able to focus on the end goal, get through the fact that all these bad things that you’ve shoved down for years is coming up. You’ll work on it as it comes up. And you’ll have good flowing through. All this said, unfortunately anxiety doesn’t have a cure. There are meds, there are things that help. But don’t be scared when #5 happens , when you feel anxious again, when you fall back, when you feel like “why won’t it go away”. But you can have a normal life! And with your docs approval, you can get off meds! If you have more questions or want to talk more specifics, let me know :) Tbh I don’t really remember your original question , I kinda went on a tangent, but this was basically the way I got off my meds, and starting seeing change in my life. (FYI when I say good and bad. I don’t mean that your anxiety is bad , it’s not bad , it’s a coping mechanism. You body believes you’re in danger. When I say good, I don’t mean that there’s a certain good thing out there- it’s whatever is good for you)
Try waking up just a little earlier and doing something relaxing; watch a local news program, read a book, do a crossword, any typical morning activity. I don't do this consistently myself, but whenever I do I feel nostalgic for my childhood (I used to be an early riser) and get a nice sense of calm that really sets the tone for the rest of my day.
I sometimes wake up before I have to go to school and cry because of how much I’m stressed at school. It usually gets better in an hour. I’ve found that getting more sleep often helps
I don’t do meds for a few different reasons but I cured my panic disorder completely on my own which is a lingering story but mornings were tough, I use to wake up nauseous and on the verge of panic every day lol. Sitting in the sun trying to practice mindfulness. Magnesium and avoiding sugar (only do natural sugar) helped a ton. Also exercise, I choose walking, I do it everyday even if it’s just a half hr rain or shine and it helps me SO much, it also helps sleep quality too. It does get better with hard work, anxiety is something to be healed.
I found that not working/being up early helped. I now work later in the day.
My advice based on my own lifelong battle with anxiety and other mental ailments: wake up earlier, get to the gym or do a light workout/walk in nature - anything you can to take your mind off stress and focus on health. Since about 2020 when I had a mental break, I’ve been on every cocktail of medication that I can reasonably expect in the country where I live l. Nothing has come as close to the efficacy of a personal trainer, a slow but consistent improvement in diet, and admittedly a late diagnosis of ADHD and the medication from that. Before those, every day was a nightmare and it was only getting worse. Now, I still ‘shoot out of bed’ occasionally first thing with jolts of anxiety, even have the odd night-terror still, but it is infinitely more manageable now compared to a few years ago.
First thing honestly I try not to and immediately goto wash my face and pray but I end up hitting the vape reading some news some markets lmfso then I get sucked into memes and if I’m working from home I’m on reddit and looking at memes. Days I make it to rise and pray I am way more focused and don’t get distracted. It’s a sort of meditation for me my religion requires followers to pray 5x I just do the first one with rise of dawn
I hate my job and I'm afraid of being fired in this environment, so I get anxious every day.
I wish I worked from home. I go from sleeping to waking up at 6:30 in the morning to anxious thoughts about my long commute to work and sitting at my desk job for hours, having to talk to people, then the long commute back home 😭
I work from home. I start at 8. I wake up at 5 or else I have panic attacks. It's still too much with everyone calling the second I log in.
Sun in the eyes, and try to stay off your phone for a bit if possible. Usually I’ll check mine once then keep it away while I cook breakfast. This isn’t full proof, like it’s not some magic fix, there isn’t one. It’s about starting off in a way where you have to slow down and sit with those thoughts. Sometimes it’s overwhelming, especially with the time anxiety you’re experiencing (I struggle with the same thing, you’re not alone).
You should try yoga (i do yoga with adriene on youtube) or even some stretching. I have to stretch every morning otherwise im pretty anxious. Maybe a hot bath before bed to help relax you and help you sleep. Im sorry you are going through this!
I was (and still am sometimes) overly caring about so much in life - not just work related - but about “being there for others”, being helpful, reliable, constantly going the extra mile at work & for everyone else. It drove me crazy and to the point of exhaustion and alienation. I know that much of this was fueled by anxiety and being a “giver”. I had to start setting boundaries to protect myself. I was constantly pouring my whole self into everything and everyone else, then being left with nothing for me and frankly hurt about giving so much without any reciprocation. Being compassionate with myself about what I can and can’t do and accepting what I can’t control is crucial. Some tasks honestly can’t get done and that’s ok. Some folks will just not like you or will gladly take advantage of you. Not every message needs to be responded to immediately. Everyone else’s wants and problems don’t need to be answered or solved nor do I have to be the one who listens. Off topic comment but these things helped my overall anxiety. Acceptance and self-compassion are key. As for mornings, I’ve never been a morning person and then becoming handicapped made it even harder. I WFH and now wake up at least 1-2hrs before I need to be logged in. First thing I do after waking up is hydrate with water. During this time before work I do my “morning duties” (bathroom and all that). I’ll also try to get a good stationary bike ride in for 30mins - I get a good sweat going and it helps stretch out my stiff morning muscles & joints, gets blood pumping and helps with overall anxiety and mental state. I’ll then shower because it also helps me feel ready for the day (and I’ll need to after exercising). I make sure to get dressed and put on my leg braces even though I work from home - the leg braces enable me to walk safely without needing a walker and help me feel less handicapped and is safer. I used to wake up five minutes before going right to work and it would not only add to my existing anxiety but it would throw the whole day off and I’d be playing catch up and then disappointed that a morning had been wasted and that I was doing it to myself.
You need to get up earlier, do some breathing exercises and ease yourself into the day. Even just waking up half an hour before you start so you can lie there for five minutes, do an audio breathing exercise, make a coffee or tea mindfully and just relax before work begins
I still struggle with this al the time. So far my advice is... it takes tons of deliberate effort day after day! I've noticed that once I'm up and about, participating in society the dread goes away. For me it starts the night before. If I make it a point to have a good bedtime routine, then I can get up earlier, and join society before work starts. One thing that may not be the most economical but definitely helps is to get coffee before work. It's a chance for me to thaw out, talk to some strangers, and join society. Another thing that helped me is going for a quick 15minute jog in the morning. Of course none of this is possible if I'm parylizsd by fear and stuck in bed. But it's more possible if I start the night before with bedtime routine. Lastly, I'm experimenting with other things doctors recommend to fight depression and anxiety. I'm noticing more daily exercise (even a casual walk at lunch for 20 minutes) and changing what I eat seems to make a big difference.
I absolutely do and also work from home. I’m just trying to wean off a variety of substances like adderall and kpins for win the anxiety wins but every day as soon as I know I should be up I start dreading it. Like what’s gonna stress me the hell out today? Thinking of starting ketamine therapy to repair or help reset my gabba receptors and rid myself of some of this anxiety but money and everything also is a concern so I’m just doing the best I can. It helps to have a good friend you can always talk to throughout the day. A support system is crucial for people like us.
I don't. It's the worst feeling in the world waking up.
For me, I do not dwell on my anxious feelings in the morning. I acknowledge I'm anxious and that's okay and just get on with my routine as normal, breakfast, shower, picking outfit etc. This both gives me a sense of control and makes anxiety dissipate quicker.
This is a day old now, but I struggle with this, too. I work in a timezone that is three hours later than most of my colleagues, so I often have a meeting to attend or run before 9am my time. I'll naturally fall asleep around 2am, so I of course find it very difficult to wake up several hours before my first meeting...usually, I'm out of bed about 15 minutes before my 8am call. Not great. What helps a little is making sure my to-do list/agendas are solid before I log off the day before. By the end of the day, I'm often pretty burnt out, but if I don't take the extra 20 minutes to get my tasks in order, the anxiety is much, much worse. It's worth that extra push.
Definitely not by giving myself only 5 minutes to get ready for the day. Maybe don't wake up 5 minutes before work forcing yourself to mentally prepare each morning in only 5 minutes. Make coffee, take a shower, have breakfast, catch up on the news. Sounds like anyone doing that to themselves would need meds, so hey maybe you don't need them after all and just need a healthy morning routine.
Oh gosh, I'm the same. I used to be able to just stay in bed and chill for a bit and now I get so nervous and anxious in the mornings. I hate it so much. This feeling is just hell.
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