Anxiété matinale : 4 techniques à adopter afin d’y remédier.

Presse Santé

Many people with an anxiety disorder wake up feeling so worried and anxious that they want to curl up under the covers and not face the day ahead. Don’t let this get you down, there are plenty of ways to minimize anxious feelings upon waking up and wake up excited to start a new day.

Tips to reduce morning anxiety:

Try the following strategies to reduce and manage anxiety upon waking and throughout the day:

  1. Consider your sleeping habits.

Adequate sleep is essential to preserve your mental and physical health. In reality, sleep disorders, such as problems related to falling asleep and/or continuity of sleep, cause various psychological and physical problems. These include headaches, low energy, poor concentration, short-term memory problems, irritability, and anxiety.

Some good practices to adopt:

  • Refrain from any activity that makes you active two to three hours before bedtime (such as watching TV, using the computer, engaging in strenuous physical activity, or consuming caffeine).
  • Do exercises to relax before bed, like reading a good book or asking your partner for a massage.
  • Go to bed at the same time every night and make sure you wake up at the same time every day, even on weekends.
  • Keep cool temperatures and dark lighting in your bedroom.
  • Only use your bed to sleep.
  • Consider keeping a journal or doing a “brain dump” before bed.
  • If you feel like you can’t fall asleep despite practicing good sleep hygiene, talk to your doctor.
  1. Examine your morning stressors.

Some parts of your morning routine can be anxiety-provoking, like an alarm that wakes you up and sends adrenaline coursing through your veins. In that case, consider opting for an alarm clock with a soothing sound.

Your morning anxiety can also be exacerbated by the long list of tasks you have to complete. To keep from feeling frantic, give yourself plenty of time in the morning and do some chores the night before (planning lunches or doing laundry, for example).

  1. Conduct relaxation sessions.

Starting the day relaxed and focused helps you reach a state of emotional well-being that will allow you to face your day.

Some techniques you can try:

  • Breath deeply : Weak breathing can disrupt the body’s natural blood flow of oxygen and carbon dioxide, triggering a stress response that contributes to anxiety and panic attacks. By breathing properly, you can ensure that your blood is properly oxygenated.
  • oriented display : Through visualization, you use your fantasy to see yourself in a more calm and peaceful setting, such as a beautiful beach or a field of flowers.
  • keep a diary intimate: Journaling is the act of recording your thoughts, feelings, and perceptions of events in your life. Used as a coping technique, journaling can be a helpful way to explore fears, manage stress, and improve personal well-being.
  • Meditation : Mindful meditation is a psychological preparation exercise that consists of focusing your thoughts on lived experiences (such as emotions, thoughts and feelings) in the present moment.
  • Progressive muscle relaxation : This simple method consists of contracting and relaxing the main muscles of the body, from head to toe, in sequence.
  1. Adopt a positive attitude.

When you’ve had morning anxiety for a while, you may have picked up negative thought habits that fuel your anxiety. It means your mind is waking up, and without any conscious effort on your part, worrying thoughts take center stage, leading to increased anxiety.

It takes some perseverance, but it is possible to change these habits and turn them into positive thoughts and behaviors.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

Do you like our content?

Receive our latest publications for free and directly to your mailbox every day.

#Anxiété #matinale #techniques #adopter #afin #remédier

Leave a Reply

Your email address will not be published. Required fields are marked *