Anxiety can be worse in the morning is that waking up is a sharp contrast to the sleep environment,
which is perceived as pleasant for most people. You are sleeping peacefully in your warm, cozy bed, (for some, after many hours of insomnia).
You are at peace, finally getting a break from the cares and tasks of the day by our alarm clock jerks. You are awaken in cold and dark room. At that time usually you are alone.
Your personal bad experience such as the loss of a spouse or other family member, panding shedule, abandonment or rejection, neglect, chronic illness, and physical, psychological, or sexual abuse , Job loss, poverty, financial difficulties, alcohol or opoid or gambling addiction, long periods of unemployment, , divorce or the end of a committed relationship, involuntary celibacy, or other traumatic events ..so on whatevr already embaded within your memories.Many women experience some mood changes after giving birth. All of those dreaded worries and symptoms kick in.
Most people experience a change in their sleep patterns. Because they have still so many works to do. At this stage, they still need about nine hours of sleep but become sleepy later in the evening and may not feel alert and ready to awaken until later in the morning. The effect of this change in sleep pattern is compounded when they must start work very early in the morning. It triggers the "fight or flight"response, our body's inborn self-protective mechanism.
The "fight or flight" response sends a rush of adrenaline, cortisol, and other neurotransmitters through your body to prepare you to fight or flee the perceived threat (low fuel).Adrenaline functions to increase blood sugar levels when the brain senses a possible energy starvation.
All energy is ultimately derived from glucose in our food. Thus if we have insulin resistance, it means that the receptors for insulin - that pushes glucose across cell membranes into cells - fail to supply cells with appropriate amounts of glucose. Blood sugar levels go up (not absorbed) and the body produces more insulin into the system trying to push glucose into cells. This is then followed by a sudden drop of blood sugar levels (called hypoglycemia) and the brain is momentarily starved of energy. The brain then releases stress hormones - adrenaline- to increase blood sugar levels quickly from sugar stores in the body (glycogen stores). And voila we have an internally driven fear response without an external source of fear. This process can trigger physical reactions ("symptoms") such as trembling, rapid heartbeat, sweating, panic attacks, fatigue, insomnia, mental confusion, nervousness,dizziness, and more.
Moreover, blood sugar level also have some role here.Because in the early morning , blood sugar is low when you first wake up. You have gone all night without food. The brain uses sugar, also known as glucose, as its fuel. If blood sugar levels are too low or drop too fast,then the brain starts running out of fuel. This causes the brain to trigger the "fight or flight" response.
MANAGEMENT:
Management of early morning anxiety is self help technique.you have to find out your own way.It is
always a good idea to have a thorough medical check-up to exclude any medical condition that could account for these anxiety attacks.If this is anxiety, then anxiety is a habit. A habit of worrying about or responding to a situation, that you have programmed your brain to do. Your habit can have been created by whatever cause, if this an isolated event or a series of circumstances, and it has caused, in case of anxiety, a reprogrammation in the anxiety benchmark level of your brain. Your brain responds inappropriately to 'normal' situations. This is a disorder, but not an illness.
There is some tips to releive your early morning anxiety:
*Cognitive-behavioral therapy
Cognitive-behavioral therapy (CBT) is the most popular and effective form of psychotherapy used to treat anxiety. The goal of the cognitive-behavioral therapist is to decrease avoidance behaviors and help the patient develop coping skills. This may entail:
• Challenging false or self-defeating beliefs.
• Developing a positive self-talk skill.
• Developing negative thought replacement.
• Systematic desensitization, also called exposure (used for agoraphobia and OCD mainly).
•Providing knowledge that will help the patient cope. (For example, someone who suffers from panic
may be informed that fast, prolonged, heart palpitations are in themselves harmless).
Unlike prescription medication, the effectiveness of cognitive-behavioral therapy depends on various
subjective factors, such as therapist competence. In addition to conventional therapy, there are
at-home cognitive-behavioral programs sufferers can use as part of their treatment.
*Stop constantly checking how you are feeling or what symptoms you can find - typical of anxiety and panic attacks sufferers
*Double your confidence,try to return of being a fulfilling Partner, husband or wife.Become great company for your loved ones again free from anxiety and panic attacks
*Dont hang up panding schedule, make a proper plan for your work to do.
*Stop waking up every morning with anxious thoughts or panic attacks and questioning 'how do I feel?' before you have even started your day
*Make up for the lost time and live life 10 times more fully than you live under anxiety and panic attacks
* Become physically fit and feel good in your body again.Feel as if you are 10 years younger. (like
you've been in a time machine; returning to before your anxiety and/or panic attacks started)
*Feel like you've been given a second chance instead of living life defensively and coping with it, start being a conqueror and live on the offensive.Keep listening from others before answering .First thing to do if you're in a heated discussion is slow down and think through your responses. Don't say the first thing that comes into your head, but slow down and think carefully about what you want to say. At the same time, listen carefully to what the other person is saying
*Make your "waking up" environment more pleasant. For example,get a radio alarm clock that wakes you
up to yourfavorite music
*keep a snack that contains "good" complex carbohydrates and protein by your bed. Eat it when you first wake up.
*Choose to perceive waking up as a positive event.Habitual dead-end thoughts can be unlearned and replaced with healthier self-talk. Of course, like any new skill you learn, it will take
practice and patient persistence on your part to make healthier thoughts automatic.
* Take a shower and dress. Then continue with your day.
* Exercise - Some exercise is thought to relieve stress, by reducing the amount of cortisol built up from anxiety. Anxiety sufferers should note that rapid heart palpitations during exercise can
trigger a panic attack, so it is probably better to gradually develop an exercise routine while on a cognitive-behavioral program. Start, walking and jogging and hiking around some historic mansions.
It will give u a certain peace and the endorphins released actually make you forget about your
situation and help you relax. Believe it or not, by exerting yourself you actually relax and de-stress.
*Try sex. For some, it's a terrific remedy for sleeping problems. But for others, it may keep you
up. Or maybe your partner chooses inconvenient times to rouse you. Bring in a little discipline
along with the foreplay: Avoid nights when you have to get up early for work. Have sex at a time
that works for both of you.
Fionally,this world is full of ignorant people and only very few realised scholars are present. Therefore the behaviour of a realised soul is criticized and mocked by the large public. But all the souls will realise the truth after the death when they face the enquiry. But it becomes too late by that time and nothing can be rectified. Thus, a realised scholar never cares for the public and proceeds in the true path decided by the true realisation. Only such true knowledge can remove the tensions and anxiety. The path of devotion can make you forget the pain temporarily for some time. It cannot remove the pain and anxiety on a permanent basis.
No other methods like rituals, worships, etc., can solve this problem except the frequent memorization of the true knowledge. True knowledge is the comprehensive outlook of the whole situation i.e., realised by looking through the window of the train. Ignorance is the limited look inside the closed compartment, which is related to the comforts of seats and the bonds of co-passengers.
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- Self talk is not abnormal.
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