For many people who suffer from panic attacks and experience high levels of anxiety, mornings can be a particularly stressful time of day. Some people find themselves always getting up in a frantic state, while others feel very depressed and experience a heightened state of worry upon waking.
If mornings are particularly difficult for you, you need a strategy for getting your day off to a healthy start. I talk more about starting the day right in my book, Panic Away, and you can start implementing these strategies right away:
1. Start with a light stretch. Stretching will help increase circulation to all your major muscle groups and help you reduce some stress and tension. Stretch your arms and legs lightly before you get out of bed so you become more mindful of your body and can increase oxygen flow.
2. Think about things you’re grateful for. Take a deep few deep breaths and focus on a few elements of your life that you are truly grateful for. This can be a person, place or thing, and all it takes to change your state of mind from anxious one to a positive one is spending a few minutes being grateful. You’ll notice your mood state changes pretty quickly once you develop this habit.
3. Journal for at least 30 minutes. Writing a journal is a great way to relieve stress and anxiety and get in touch with your feelings. Writing your thoughts can help release some of the negative thoughts and make you stronger to face the day ahead. It is a mental release as you do not feel the same pressure to obsess about what is on your mind. Once it is on paper you will have a better perspective.
These are just three simple strategies you can use to handle bouts of morning anxiety and get through your day on a more positive note.
Reduce Stress and Anxiety with Morning Pages Exercises
Alleviating mental anxiety, you experience upon waking isn’t always easy. How often do you get up in an anxious state? Do you feel calm and well-rested when you first wake up, or is your mind just reeling with thoughts and ideas?
If you suffer from frequent anxiety attacks and panic attacks, it’s likely that you experience a high level of stress and anxiety shortly after waking. The good news is, you can use this energy in a positive way and clear out those mental blocks before you tackle the day ahead.
Julie Cameron talks about writing “Morning Pages” in her book, The Artists Way. She encourages people to set aside about 30 minutes in the morning and write down the first thing that comes to mind.
Just start each day by writing down the first thing that comes to mind. You don’t have to worry about grammar, spelling or even the format. Just jot down your thoughts, even if you have no specific thing to think about.
The goal is to continue writing and writing until you’ve filled about three pages. You want your mind to be free, to just ‘spill out’ all those disorganized thoughts so you’re not holding them in your head.
Use a pen and paper – the old-fashioned writing style seems to be more cathartic for most people – and keep the pages in a notebook or folder. These are strictly your Morning Pages, so you don’t have to worry about sharing them with anyone.
This is a really great technique from Julie Cameron. Do this regularly, and you’ll soon realize that you have greater mental clarity and can focus and concentrate better throughout the day.
By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.
His informative site on all issues related to panic and anxiety attacks can be found here: Natural Anxiety Remedies – Best Strategies for Handling Morning Anxiety