Morning Jitters: Understanding Why You Feel Anxious Upon Awakening
Morning anxiety, a common experience for many, is a general term used to describe feelings of stress or anxiety upon waking up. This condition can be complex, with various factors contributing to its onset.
One of the key culprits is stress. Stress from jobs, relationships, or other aspects of life can lead to morning anxiety. Additionally, underlying anxiety disorders, past trauma, or alcohol use can increase the likelihood of experiencing this phenomenon.
Substance use, particularly alcohol and certain drugs, can worsen anxiety and disrupt sleep, leading to morning anxiety. Physical health conditions such as injuries, chronic pain, heart disease, high blood pressure, cancer, diabetes, asthma, psoriasis, hormone changes due to PMS, PMDD, pregnancy, or menopause can also cause sleep disruption and morning anxiety.
The body's stress hormone, cortisol, rises in the first 30 to 45 minutes after waking up. Researchers believe this rise in cortisol helps the brain prepare for the day's activities. However, when cortisol levels become too high due to underlying stress and anxiety, it can exacerbate morning anxiety symptoms.
Mental health conditions such as Generalized Anxiety Disorder (GAD), depression, Post-Traumatic Stress Disorder (PTSD), and bipolar disorder can lead to poor sleep and morning anxiety. GAD is a condition characterized by excessive worry about everyday things, difficulty sleeping, fatigue, trouble controlling worry, knowing you worry more than you need to, restlessness, trouble concentrating, headaches and other unexplained pain, twitching or easily startled, irritability, sweating, lightheadedness, shortness of breath.
Sleep disorders such as insomnia, sleep apnea, and narcolepsy can contribute to anxiety, resulting in morning anxiety. Conditions like sleep paralysis, intense and frightening dreams, nocturnal panic attacks, and night terrors can cause waking up with panic attacks. Sleep paralysis, for instance, may cause intense fear when waking, and sometimes includes hallucinations of an intruder in the room.
Night terrors are often associated with fever, illness, excessive caffeine and alcohol consumption, and emotional stress. Some medications used to treat anxiety may cause side effects like worsening anxiety, panic attacks, or nightmares.
Managing morning anxiety symptoms requires a holistic approach. Optimizing your sleep environment, limiting caffeine and alcohol before bedtime, exercising regularly, relaxing and unwinding, practicing breathing exercises, scheduling worry time, and putting down the coffee and booze can all help. For those struggling with underlying anxiety disorders, therapy (like cognitive behavior therapy) or medications such as antidepressants, benzodiazepines, beta-blockers, and buspirone may be beneficial.
It's important to remember that everyone's experience with morning anxiety is unique, and seeking professional help can provide valuable insights and strategies for managing this condition. If you're struggling with morning anxiety, consider reaching out to a healthcare provider or mental health professional for support.
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