Anxiety and being worse in the mornings

[Kielyflower]

Morning MNetters. Long time poster but name changed.

Just need to not feel alone when feeling so anxious early in the morning.

Anyone want to hand hold? And share tips?

Good morning @Kielyflower and @DramaDivaDi. Just another voice, letting you know you’re not alone in the early darkness.

Thank you @MarzipanKnees

i am really struggling if I’m honest.

How old are you? Is it possibly peri? If so, consider HRT. It worked wonders on my sometimes crippling anxiety.

I am of the age where it could be peri but I have had episodes like this before, and taken ADs for it so I think it’s the same recurring issue.

I should t have stopped the ADs

It could be to do with your circadian rhythm and when cortisol peaks.
I've found anything which soothes my nervous system helpful. Mindful movement before bed might help so yoga/Chigong or similar, scents that comfort you maybe a pillow spritz or aromatherapy diffuser or simply sniffing an orange. A weighted blanket (just for 30 mins when feeling anxious), kind self talk. The happiness lab podcast is nice to listen to and full of fab ideas.

Morning, I get up every morning and beat myself up about everything before having a word with myself and dispelling anxious thoughts into the fuckit bucket, literally tell my brain off for it's harassment of me. Some days I can do it after one thought and some days I may get caught up in it a little, I've had depression for 24yrs and am also peri-menopausal.

You're not alone, the brain can be a tricky bastard xxx

This,

I wouldn't be able to cope without HRT, also take Mirtazepine.

Thanks @Willowview it helps to know I’m alone and you’re absolutely right that the brain can be a tricky bastard.

I’m up and doing a few little jobs now, which helps.

Sending strength to anyone here who needs it x

You have my complete sympathy. I am always far more anxious in the morning often chronically so, depending on what my day ahead is looking like, I often wonder if it's my subconscious brain thinking how will we get through today. I do find getting moving helps, I have learned for me at least physical exertion seems to remove anxiety, also not saying this is your case but avoid alcohol particularly in excess because it definitely gives me morning anxiety and negative thoughts even if I have an okay day in front of me.

@Timspam I worry about the day ahead as well and what's happening, and most of the time its all absolutely fine, and its silly things I worry about and when I am not anxious wouldn't give it a second thought, strange how it makes you feel. And agree with some sort of exercise and fresh air really helps me as well.

The general advice you got yesterday - gentle exercise, meditation, morning ritual with coffee etc - works for many but not all.

I have a history of depression and anxiety, the anxiety being far more prevalent as I get older. It definitely peaked during menopause.

For me the trick is to "exhaust the body to relax the mind". So... getting up as soon as you wake (assuming you've been lucky enough to have slept, which of course is a problem in itself) and immediately doing something physical. Going for a brisk walk, doing ten minutes of brisk exercise, anything that uses up energy, as that will reduce stress hormones. Taking up some light weight training may also help. I was sceptical when I heard that but it's true.

No need for fancy equipment: a couple of filled water bottles can act as weights and a cheap elastic belt can take the place of resistance bands. Aside from improving physical strength, it can give you a feeling of being more in control and able to cope, instead of being overwhelmed with fear. I think it's because you are literally pushing back against a physical force - the weights - and to me that's how anxiety feels...a huge crushing force.

Lastly, as PP have also said, reducing or quitting caffeine, alcohol and high-sugar foods can help. Caffeine stimulates the nervous system, so can make anxiety worse. Alcohol and sugary foods can play havoc with your sugar levels, again impacting negatively on mood and on your ability to cope with life stresses.

I really hope you experience some relief soon. Good luck.

Really good advice thank you. It’s sometimes hard to remember these things when anxious/tired etc so I’m glad of this thread as reminder notes.

I remember a few years ago, I would get up and either go for a walk or a run as soon as I woke. You’re so right, it was great. I’d actually forgotten I did that! I’m going to try your suggestion of weights in the morning (not a fan of going out in the dark) I know this isn’t my thread, but thank you!

I totally empathise with you op. I have awful anxiety at the best of times but the mornings are just terrible, all compounded with IBS and fear of needing the loo all morning and perimenopause too, urgh.

I haven’t yet found much which has lasting effects (am starting meds next week so fingers crossed) but I do find this lady on YouTube really calming, she has a lovely gentle, soothing voice. I listen to many of her clips especially the night time ones, they really help me get back to sleep when I wake through the night.

I hope you find something which helps, it’s not nice starting the day in a heightened state of anxiety.

Thank you so much for the further recommendations and kind words and I’m really glad others seem to be picking up ideas from this thread too .

I was still up and anxious in the early hours this morning and am now totally exhausted.

Ive just ordered this book though, anyone come across it or the author?

https://www.penguin.co.uk/authors/240832/sarah-wilson