morning anxiety - help

[Twinhere]

Any good way to prevent or ease morning anxiety and head aches? I feel decent at night if i wake for a second but when i finally wake up it's like i get slammed With pain and anxiety.

[Maisie77]

I have that dreaded morning feeling often too, same as you , my nights are great! If I take a 30 minute brisk walk, it's totally gone. It's a time investment, but totally worth it to me.

[coeus]

Hi Twinhere,

Bloody morning anxiety - seems to be the best time in the day for anxiety to strike!

I would suggest breathing exercises at both night time and the morning time in order to relieve those anxiety symptoms when they occur. The breathing exercises will help you manage the physiological responses better. Do you remember what tends to be going through your mind before you go to sleep and when you wake up? Might be worth writing down your thoughts into a diary to ease yourself.

[Twinhere]

Right before i fall asleep i worry that i won't be able to fall asleep and when i wake i hope that my anxiety will be gone. Setting myself up for it i know...

[coeus]

Yeah, it sounds self-fulfilling. Do you keep a diary for all your worries and thoughts?

[Quietowl]

My suggestion is to get right out of bad and start your day. Do whatever you need to do to distract yourself.

[BrotherIsiah]

I have a similar problem.  Best solutions I have found:  Exercise-- stationary bike, walking, running, anything for about 30 min at 60-70% max heart rate very good.  Shower and a routine.  Then a breakfast but no caffeine.  Use an herbal tea like cammomile. 

[Twinhere]

When i try to exercise now i have panic attacks like every time..

[Quietowl]

Maybe start with something less vigorous? A basic, easy workout. Or try something like stretching.

[Twinhere]

It sucks cause i was used to 0669 at the gym before all this 5 months ago ( full sprint for over 2 miles and heavy lifting. Now lame yoga and nothing fun. Might buy a bike soon

[coeus]

A bike would definitely help. I got one too when I had heightened anxiety - the cool breeze really winds me down. What about jogging? Does that cause panic attacks?

[Twinhere]

I've only tried once and it caused me to hyperventilate

[coeus]

Yoga can possibly help you regulate your breathing and coming in touch with the sensations in your body. This could help you further ease those symptoms and then begin brief exercise gradually.

[spencer24]

I always wake up with nausea and am kind of shaky. It has been particularly bad the past couple of mornings...I even woke up to an actual anxiety attack yesterday morning.

[Happy sailing]

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!! 

[Hijita]

I have a similar problem.  Best solutions I have found:  Exercise-- stationary bike, walking, running, anything for about 30 min at 60-70% max heart rate very good.  Shower and a routine.  Then a breakfast but no caffeine.  Use an herbal tea like cammomile.

I second this. I used to be really afraid of getting my heart rate up, but everything I read said it helped with anxiety, so I started slowly with a Tai Chi video. Something like that or Yoga might help you ease your way into brisk walking. I also have Chamomile tea in the morning and then again in the evening, and it seems to help.

[Happy sailing]

Me again..
Just go clarify- I am typing on an I pad and some letters get in, or are incorrect etc... LOL!!! 

Preteen- was supposed to be PROTEIN!!  Lol 

Further on the caffeine - caffeine removes vitamin C from your body ( as well as nicotine, if you smoke... I DON'T, so I don't have o worry about that!) 
However, if you drink caffeine, you will notice an immediate positive effect on your nerves if you pop a chewable 500 mg vitamin C.  I notice the difference right away.  Sometimes, I find my nerves/anxiety symptoms higher, then I realize I had caffeine or too much etc and chew 1-2. Tablets and I am better.
When my anxiety was worse, at the beginning.. I couldn't do ANY caffeine really!!
again.. Hope this helps!!