Anxiety Upon Waking Up: Symptoms, Causes And Treatment

Waking anxiety is a feeling of worry, tension, nervousness, sadness or fear of waking up in the morning. This feeling of anxiety when waking up can last all day and interfere with emotional well-being, as well as the ability to carry out day-to-day tasks normally.

It is important to know that this sensation can be controlled, and it is even possible to make it go away. Despite the discomfort it causes, it also has a positive side, because gives the opportunity to learn to listen to one’s own body. This allows us to know ourselves better and understand what limits or situations need to be changed to take care of our mental health.

What does it mean to wake up in the morning with anxiety? Symptoms of anxiety when waking up They can vary from one person to another but some of the most common include:

• Feeling of tightness in the chest.
• Difficulty breathing or feeling of suffocation.
• Heart palpitations or rapid heartbeat.
• Night sweats or excessive sweating.
• Dizziness or vertigo.
• Feeling of restlessness or nervousness.
• Uncontrollable and imminent fear or fear.
• Negative thoughts or persistent worries.
• Insomnia, nighttime awakenings or difficulty falling asleep.
• Fatigue and lack of energy during the day.
• Reluctance and lack of motivation to face obligations.

In this article, we explain in detail the effects of anxiety on the body.

Why do I wake up scared? When we talk about anxiety upon waking up, all the negative symptoms experienced come from specific causes. Below are the most common reasons that cause anxiety in the morning.

• Stress and worries: Living with stress and worries can cause anxiety when you wake up. Generally, the origin of stress as a physiological response is external factors that are exhausting or difficult to cope with. Likewise, worries represent fears of certain circumstances. They are the most common cognitive response to anxiety. Some everyday examples could be fear of failing an exam, fear of losing your job, fear of losing a loved one, etc.
• Generalized anxiety disorder (GAD): This disorder is characterized by persistent and excessive worry about a wide range of topics, such as health, work, money, and relationships. People with generalized anxiety disorder may feel anxious when they wake up, even for no specific reason.
• panic disorder: People with panic disorder experience unexpected panic attacks, recognizable as intense episodes of fear and anxiety that can last several minutes. When they wake up, they may feel symptoms such as palpitations, sweating, shaking, or difficulty breathing.
• Obsessive-compulsive disorder (OCD): People with OCD may experience obsessions, which are intrusive, recurring thoughts that cause anxiety, and compulsions, repetitive behaviors performed to reduce anxiety. When they wake up they may feel the need to perform certain compulsions to feel safe. If you want to know more, in this article you will see what the types of OCD and its symptoms are.
• Post-traumatic stress disorder (PTSD): Those who have experienced a traumatic event may develop PTSD. It is characterized by symptoms such as flashbacks, nightmares, avoidance of certain places or situations, and changes in mood. When they wake up they may feel anxious or scared about the possibility of reliving the traumatic event.
• Sleep disorders: Sleep disorders, such as sleep apnea or restless legs syndrome, can disrupt sleep and cause distress upon awakening.
• Medical problems: Some medical illnesses, such as hypoglycemia or hyperthyroidism, can cause anxiety upon waking up.
• Side effects of medications– Some medications, such as steroids or blood pressure medications, can cause anxiety upon waking as a side effect.
• Substance use: The consumption of substances such as alcohol, caffeine or stimulant medications can interrupt sleep and cause anxiety in the morning.

What to do if I feel anxious when I wake up? Depending on the underlying cause of anxiety and the severity of the disorder, it is advisable to follow one or another treatment. Some examples of more effective treatments include:

• Cognitive behavioral therapy (CBT): CBT is a psychological therapy that focuses on changing negative thoughts and behaviors that cause clinical conditions such as anxiety upon waking up. A CBT therapist can help a person identify and change the negative thought patterns that occur in the morning and cause anxiety. In this article you will find cognitive behavioral therapy techniques for anxiety.
• Relaxation techniques: Relaxation techniques, such as meditation, deep breathing, and progressive muscle relaxation, can help reduce anxiety upon waking. These techniques can be learned by going to therapy and you can also practice them at home. There are many types of relaxation and meditation, including body scanning, breathing, and yoga practice.
• Changes in lifestyle: Changing habits can reduce anxiety when you wake up. For example, it is advisable to avoid caffeine before bed, exercise regularly, and maintain a healthy diet.
• Medication: In some cases, professionals prescribe medications to reduce anxiety and improve sleep, such as anti-anxiety medications or antidepressants. It is important not to consume these medications without a doctor’s prescription, since they can have a series of health risks.

This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

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