TWIN.. And all ----As I understand it, cortisol is the highest in the morning. I believe that is at least one of the major contributing factors. So, the exercise thing fits into place o counter that.
However, if you have "burned out" your system.. Then the 3mins + of something more easy going- walk etc. Depending on level of burnout?
Just some ideas..
Spencer----Also, when the heaviest part of the anxiety started for me, my body acted like it was hypoglycemic. Meaning, I couldn't really get through the night without something like juice or milk (milk has protein to better balance dugar) in the middle of the night and first thing in the morning. The juice can give you the boost.. But it ovpbviously can then cause the drop in sugar. Some preteen, would help..even with some fibre or whatever to help balance the sugar long term. I am better than that now, so I don't have symptoms of hypoglycemia anymore...
No caffeine seems to be a huge factor! ALSO vitamin C !! I chew vitamin C 500. Mg tablets... That can do wonders for your nerves immediately! Also, if you DID have some caffeine, pop a vitamin C 500 mg chewable immediately and you will notice a difference pretty much right away!!
Hope this helps!!