Do you wake up in a sweat with a racing heart, breathing short and shallow? Does your mind quickly become clouded with scary thoughts that consume you?
This is not a fun way to start the day. I have been there. At that time, I looked forward all day to the few hours of relief I would find from anxiety and panic while I slept, only to wake up too soon, overflowing with angst.
I was barely surviving. To live, I had to find ways to cope with morning anxiety.
How I learned to cope with my morning anxiety
1. Breathing Excerises calm morning anxiety
As you wake, make it a routine to begin deep, focused breathing. Train your mind on your breath before your mind fully wakes. As a result, this will help build a foundation of calm to begin your day.
Some breathing techniques to try can be found here. (coming soon)
You can read about my most-used breathing technique here.
2. Start With Gratitude to find peace from morning anxiety
Think of things you are grateful for. Don’t just name them. Instead, take the time to think about how thankful you are for each and why you are. Consequently, your mind will focus on positive thoughts and not leave room for anything else that tries to consume you.
In essence, let your gratitude fill you with peace.
3. Begin your morning With Prayer and dress in the armour of God.
As you think of the things you are grateful for, thank God for these blessings. It is easy to get stuck with negative thoughts spiraling in our minds. Ground yourself with positive thoughts. Focus your mind on current and past blessings. As a result, this will help future blessings not feel out of reach.
Pray for others and then pray for yourself. Ask for what you need to face the day. Pray for peace, strength, and hope. Offer up your suffering.
4. Bedtime Routines prepare you for a more peaceful morning
Prepare for the morning before you go to bed. Be mindful of what you eat and how late you eat. Limit or avoid sugar, caffeine, alcohol, and heavy snacks or meals before bed. Avoid anything stimulating.
Read more about creating a bedtime routine here. (coming soon)
Believe in a good morning
Attitude goes a long way. When you think hopelessly, you feel hopeless. Changing the narrative begins with believing it is possible. You don’t have to tell yourself tomorrow will be perfect. Instead, start with, “I am focusing on self-care and I will have a better morning soon”. That better morning will come sooner than you think. Continue to care for yourself, and before long your morning anxiety will be a thing of the past.
Many people are so overstimulated that not only do they go to bed that way, but they also wake up with anxiety. Does this sound familiar? You are not alone!
Sleep was my only relief.
There was a time when I looked forward all day to sleeping at night, which was limited. It was my only relief. I was completely exhausted by the state of my mental health, and I knew my only break would come at night while I was sleeping.
Don’t get me wrong, I slept little and woke many times in the middle of the night with a racing heart. However, I was desperate for any break I could get, which came only while I was asleep. I knew I would wake up with anxiety, and the fight for my life would start all over again.
My anxiety thrived in the calm dark night.
As if the day wasn’t hard enough to survive, the night nearly destroyed me. The moment my family fell asleep, I was alone with my demons.
Fighting anxiety and panic and feeling alone while surrounded by people is one thing. Being alone with my thoughts while my family slept nearby was even worse. It was scary to feel so alone while my loved ones were right there with me.
Alone with my thoughts while the world quietly rested, my anxiety swelled. My nightly routine consisted of mindless TV in bed for hours, trying to switch off my worried thoughts. When I finally started to feel “relaxed” enough, I would lay down and try to fall asleep. Often when my head hit my pillow, my mind percolated with all sorts of alarming thoughts. I would soon sit back up in bed and watch more TV in an attempt to clear my mind. After many failed attempts, at some point, I usually fell asleep.
The nights I managed to fall asleep from exhaustion, I woke back up after a couple of hours. Wide awake with anxiety, I played mindless games to try to tire my relentless mind enough to lie back down. After a total of a few hours of sleep and my only relief from anxiety and panic, morning came. I began each day extremely tired but so wired.
I woke up filled with anxiety and dread
Every day, I would wake up filled with anxiety and panic. Although I was not rested from sleep, I appreciated the pause because it was the only relief I could find, and I desperately craved more.
I was never prepared to deal with the suffocating anxiety I woke up filled with. I started my day with disappointment that the night was over, and dread that I had a full day of trying to survive ahead of me.
Why does this happen?
Cortisol levels are often highest in the morning as a result of the natural circadian rhythm. Otherwise known as the stress hormone, cortisol is also pumped into our bodies in excess during times of intense stress or anxiety.
The Cortisol Awakening Response (CAR) is a natural body response meant to help us wake and prepare for the day ahead. When our stress hormone levels are elevated from stress and anxiety, the CAR can become more troublesome than helpful.
In simple terms, an extreme CAR (Cortisol Awakening Response) is what our bodies are experiencing when we wake up with anxiety. Although waking up with anxiety feels anything but simple, when our mental health is suffering due to it.
It wasn’t until I went through a dark time in my life, full of anxiety and panic and then recovered, that I was able to recognize the first sign of anxiety. Anxiety consists of countless symptoms. Most of which are symptoms of other ailments. Due to this, anxiety increases and more symptoms arise because we worry about what each and every symptom could be. Rarely are we ever satisfied with knowing that what we are experiencing can truly be caused by anxiety alone.
Mental disorder?
We tend to think of anxiety as a mental disorder. While it is primarily a mental health challenge, I can attest that anxiety is very physical as well. Name any bodily sensation you can think of or have ever experienced. Most likely. someone has or is experiencing that as a result of anxiety right now.
A few common symptoms associated with anxiety are headache, dizziness, blurry vison, nausea, vomiting, chest pain, heart palpitations, shortness of breath, stomach cramps, muscle knots, nerve pain, tingling, hot and/or cold flashes and the list goes on.
What is the first sign of anxiety?
On the surface, the answer is not as clear as you may have hoped. The answer to that question is that it depends. Everyone is different and will respond in their own way to stress. One thing I can tell you is that our bodies tend to have a great memory which means that some symptoms will be patterns. While it may not seem so, this can be beneficial. Don’t worry that you will be stuck with your worst symptoms returning over and over, because with work, you can change how your body responds.
How do you figure out what your first sign of anxiety is?
Pay attention to the patterns of symptoms and your mental health. Notice which sensations ease when you are at peace and notice if they ramp up when you are more anxious.
What if you can’t find any peace?
If you are struggling to have peaceful moments at all, my advice is to accept that your symptoms very well could be a result of anxiety and nothing else. Especially, if you have visited a health care professional and tests have come back clear, accept that nothing more than anxiety could be the cause of whatever is making you worry. Don’t continue chasing a diagnosis. Read this post for more about medical visits with anxiety, or check out more on anxiety loops here.
The best weapon to beat anxiety
The best weapon to beat anxiety is acceptance. The more you accept that your anxiety can cause your symptoms, the more peace you will find. I promise, you can truly believe you are dying based on your symptoms, but they may very well be a result of your anxiety. Once you accept this, your mind will discover some peace and your symptoms that are the result of anxiety will begin to let go. The best weapon to beat anxiety is acceptance. Some symptoms will take time to recover. Be patient and focus on the peaceful moments you are beginning to achieve.
Noticing the signs
Once you have found some peace, if you pay attention, you may notice physical symptoms long before the mental. This is a good thing because we are so strong from surviving anxiety that we can absolutely handle the physical and get to work easing the mental before it ramps up. In turn, that eases the physical symptoms.
For me, the first sign of anxiety is full-body muscle tension that is most extreme in my back, shoulders, and neck, along with digestive changes. Once I realize what is happening, I focus on nurturing my mental health and comforting my body. Stick around to find out more about how I respond once I notice the first sign of anxiety. Subscribe to be notified when a new post is published.
How do you manage a medical appointment when you are dealing with health anxiety?
Medical appointments can be daunting when you are dealing with health anxiety. Before we discuss appointment management, read about what health anxiety is here.
You are not alone
Health anxiety is more common than you may think.
Be kind to yourself when preparing for an appointment if you are dealing with health anxiety
The following are some ideas that might make you feel more comfortable:
Think before you schedule
Ask yourself if you will feel better visiting the doctor and/or testing to rule something out.
If your test confirms the worst how can you prepare ahead of time to handle that news? In some cases it is best to receive a diagnosis because treatment can begin. Other times you may decide that it will only cause more unnecessary stress, anxiety, and worry.
Choose your doctor wisely
Do some research before choosing a doctor. Ask for referrals. Read reviews about the office, staff, and doctor. Pay attention to any reviews that refer to patient interactions and bedside manner.
Tell the staff and doctor that you have health anxiety. If you know your triggers, explain them to the staff and doctor. For example, maybe you prefer not to hear possible symptoms because your anxiety will start searching for and noticing these symptoms.
Be your own advocate
This goes right along with being honest. Protect yourself. Tell the doctor what you need from them. Remember you are paying them for their services.
Make a list
Make a list of your medications and concerns to take with you to the appointment. This will help you stay on topic, not forget anything, and make the time spent at the appointment more efficient.
Choose your appointment
Photo by Tima Miroshnichenko: https://www.pexels.com/photo/high-
If you have the option of telehealth and it feels like the best option for you, schedule a telehealth appointment. If sitting in the waiting room increases your anxiety, an early appointment may be beneficial. It is more likely that your appointment will be on time earlier in the day.
You can also check in and tell the staff you will be waiting just outside the door.
Consider bringing a support person
Bringing a friend or family member to your appointment can help you feel more comfortable.
Your support person can help distract you in the waiting room. If they accompany you in the room during your appointment they can also serve to hear what the doctor is saying without the interference of your anxiety. After the appointment, you can discuss, with your support person, what was communicated during the visit. Anxiety has a way of twisting the truth.
Accept that your readings may be high
Anxiety can cause your heart rate and blood pressure to be higher than usual. White coat syndrome is common even in people who don’t typically deal with anxiety. White Coat syndrome is the term that refers to elevated blood pressure readings due to the stress of visiting a healthcare establishment. White Coat Syndrome can also affect your reading simply by being concerned that it might be high.
Managing White Coat Syndrome includes avoiding stimulants and relaxation techniques. Stimulants that should be avoided before your appointment include caffeine, smoking, and alcohol. Arrive early for your appointment in an attempt to remain more relaxed. Stay calm and breathe slowly and deeply. Remind the staff and doctor that you expect your readings to be elevated. Distract yourself during the reading. This could be a good time to put your support person to work. Ask them to talk to you about something random to distract you. Better yet, maybe a topic that will give you a pleasant feeling.
Avoid MyChart
Although you may have to sign in on MyChart for a telehealth appointment, avoid browsing. Health anxiety can very quickly trigger panic. There can be so many notes on appointments and tests that are clinical, not easily understood, and instead result in immediate anxiety. It is best to just avoid it.
Do not consult Dr. Google
I will say this time and time again, avoid Dr. Google. When it comes to health anxiety there is nothing good that I have found that from googling your symptoms, diagnosis, or medication. Instead, you will find plenty of horrific information that only makes you worry unnecessarily. Remember most health information comes with warnings to protect the individual(s) sharing the information. If you are feeling brave and choose to Google, remind yourself that these are disclaimers.
If you receive the all-clear from a test, accept the results and allow yourself to stop worrying. Don’t continue to chase a diagnosis that is not there. If you receive a diagnosis, focus on making a plan on how to deal with the results. Get a second opinion if necessary. This may be especially helpful when making a treatment plan. Find support from health professionals, support groups, friends, family, a therapist, and most of all, God.
Let yourself be
Let yourself be whatever you are: anxious, nervous, scared, calm, or numb. Just acknowledge how you feel but do not give it power.
First the formal answer. Health anxiety or hypochondriasis is a mental health condition characterized by excessive and persistent worry about one’s health.
Health anxiety is extreme worry over everything regarding your body. This includes worry that you are sick or will become sick. Many also fear taking vitamins, supplements, over-the-counter medications, and prescriptions. Every little ache, pain, spot, symptom, etc. that you notice starts with concern that builds quickly into worry and can manifest into all-out panic and fear for one’s life. Anxiety itself causes endless symptoms. Much like most other illnesses, symptoms overlap. It is easy to see why someone could worry over a symptom that very well may be caused by and exacerbated by anxiety. It is a vicious cycle. Notice something, become concerned, overthink, worry, symptoms increase spread or change, panic sets in, become concerned about new symptoms while panicking, and so on.
A real life example
You finally relax on the couch for the night after a long day. You notice your heart beating quickly. Concern. Is it beating faster than it should be? Overthink. Is my heart working too hard? Worry. Tension builds and your chest begins to feel tight. Anxiety sets in and you feel weak and breathless. Symptoms increase spread or change.
Continuing to focus on your heart beating fast, your chest feels tight and heavy. You try to catch your breath and check your pulse. Panic sets in. Am I having a heart attack? Why do my arms feel tingly? Concern and panic. Should I go to the hospital? Am I going to die? I am going to die!
These are not just passing thoughts the person really believes something is terribly wrong. Anxiety symptoms are numerous and very real. Health anxiety can be extreme and interfere with day-to-day life. The worry of being sick or getting sick becomes obsessive and can take over your life. Health anxiety makes you feel helpless and leaves you hopeless.
Can Health anxiety be cured?
Yes! There is hope! I personally have suffered from severe debilitating health anxiety. There were definitely times in the depths of it all that I thought I was going to die. Occasionally I have to work harder and use my tools more to stay strong but it no longer affects me daily. If you or someone you know is dealing with health anxiety, I promise you that it does not have to be this way forever.
Surrounded by crushing darkness every moment of every day.
A Battle with Anxiety
Surrounded by crushing darkness every moment of every day. Forced to spend every ounce of energy on simply being while desperately grasping to connect to life happening all around and, with great regret, passing by. Every sound, sensation, word, flooding in with debilitating panic. Suffocating inside myself. Death beating on the door leaving behind extreme mental and physical exhaustion. Desperate to live and stop simply surviving. This is a small glimpse into the anxiety and panic I have battled with.
One cannot truly understand anxiety unless they have experienced it in some form. Life happens around you while you are forced to remain focused on putting one foot in front of the other. From the outside it seems so simple as if someone could choose another thought or feeling. Someone who doesn’t understand and wants to help may suggest that you just relax or tell you, “don’t worry it will all be okay”. If only we could not worry and believe everything would be okay.
I have discovered that while we are chained to looking in to survive there is an alternate existence that seems unattainable.
It is there just waiting for us to be ready, when we can finally look out to LIVE life.
I remain immensely thankful for every bit of support I receive while feeling like a burden. I have felt so weak and helpless. Finally, coming to the realization that I may feel helpless and incredibly weak but am the absolute opposite.
Nobody surviving anxiety and panic is anything less than a warrior!
Anxiety Recovery
It takes the greatest strength one could possibly possess. Many people don’t think they could ever be that strong until it is the only option you have left. This is finding hope. Unwinding the knots, changing the gaze from in to out and moving from surviving to living. This is finding joy. Recognizing hope and joy and believing that life can be more than anxiety and panic that is seeking peace.
Today I live mostly in peace and am eternally grateful for every moment of that sweet relief. Spoiler, anxiety doesn’t just go away however it can be a part of you that you no longer allow to have the power it once did.
That is the greatest battle I have won.
I remain steady in His peace as I run each day into the storm. How did I get here? Stay tuned for more about that and the things I find joy, hope and peace in, each day. Please subscribe.
Anxiety
Leave a Reply