Break The Cycle Of Morning Anxiety
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- เผยแพร่เมื่อ 7 ก.พ. 2025
- Break the Cycle of Morning Anxiety: Simple Techniques to Start Your Day Right 🌅
Join Katie, Head Coach at ReOrigin, and Co-founder Ben as they tackle the tricky issue of morning anxiety. Discover the science behind the surge in cortisol levels in the morning and its connection to that overwhelming feeling. 🧠✨
👉 Unveiling the Cycle:
Ever experienced waking up feeling like your brain is on overdrive, caught in a loop of anxious thoughts? Ben explains how the highest cortisol levels in the morning can trigger this cycle of morning anxiety, leading to overthinking and feeling overwhelmed.
🔄 Moving Beyond Repetition Compulsion:
Learn the psychological concept of repetition compulsion and how it contributes to our urge to solve problems with thinking. Ben shares insights on how thinking isn't always the solution and introduces the idea of moving our way out of anxiety.
🚶♂️ Simple Morning Routine Tips:
Ben and Katie emphasize the power of envisioning a different morning routine, breaking old pathways, and interrupting the cycle. They encourage viewers to keep it simple, with Ben sharing his personal experience of imagining stretching and taking a deep breath.
💡 Recognizing Normalcy in Anxiety:
Katie adds the importance of recognizing anxiety as a normal emotion, especially in the morning due to increased cortisol levels. She highlights the value of pausing, acknowledging the feeling, and adopting a new routine to disrupt the pattern.
✅ Setting Up New Defaults:
Explore the concept of setting up a predetermined routine the night before to establish a default response when faced with morning anxiety. Ben and Katie encourage viewers to share their own simple morning routines in the comments, fostering a community of ideas.
🌟 Start your day on a positive note by implementing these practical tips to break the cycle of morning anxiety. Remember, it's about moving your way out of anxiety and embracing a new, calming trajectory for a better day ahead! 🌈✨
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If I experience that cortisol rush before it's time to wake up, I'll roll over to my other side to go back to sleep. If that's not enough, I'll get up, use the bathroom, yawn a few times, take a sip of water, and lie down again. Perhaps take a few deep breaths and rub the backside of my ears to activate the vagus nerve. That usually does it!
These are great tips! Thanks for sharing your experience!
For me, I can break the cycle by imitating the way children wake up. 😊 They always take their time and just look around the room or the window for a while. Just being and observing the world gently. And waiting for the moment my body likes to start moving. 👍
Yes this is so good! We can all learn so much from the way children approach the world.
Prayer, Praise and Worship early in the morning really helps me.
Helps me too !! 🙌🙌
....Not helpful for non religious people.
My new mantra is, my symptoms are here to serve my growth. Especially in the morning when I do feel hopeless and stressed out because of the sleepless night I had before.
When I wake up my manual breathing start instead of automatic breathing
@@Huhahahu-b6z What do you mean by manual breathing?
I like your mantra. Feeling depressed, often sleepless/bad sleep, but I feel it s a challenge to stay positive as it needs energy. That's why I failed with retraining programs. Did Gupta when he started....
Thank you, thank you, thank you. I have been almost katatonic in the mornings, getting up
but then back to bed and laying completely still for a long time because of a horrific feeling of...I don't even know how to name it. Dread and nothingness. Then I slowly start to move my fingers and it lets me find my way back to existence.
I am going to try doing exercises as soon as I get up. *This is energy, and the energy wants to be used.* Gotta catch that yoga mammoth or walk to the waterhole supermarket first thing in the morning.
Your advice has been most useful. Keep it up. I am in my80’s. MA has only gotten worse.
I have high cortisol levels. The mornings are terrible. Tight muscles, nausea, panic, shaking and sometimes a lot of crying. The most difficult thing to do is move.
So sorry to hear that. We hope this video helps. You can also read our blog post on the same topic: www.re-origin.com/articles/how-to-break-the-cycle-of-morning-anxiety Breaking the cycle of morning anxiety is possible. You're strong and you can get past this, we believe in you!
I hope you’re moving out of your high cortisol mornings! Sending good vibes your way!
Mornings have been tough at my house too lately. I’ve been trying to look for the upside of my anxiety and have found a few positive things. One thing I know for sure is that I’ve gotten through this before and I know it’s possible again.
May you also find that possibility too! 😊
Same here 😞
Yes
Same here. Im working towards recovery doing brain training.
I pray before sleep and pray first thing.
That my Lord is my shepherd and i should not fear.
Then i do 15 mins exercise and 3 mins deep breathing
I suppressed that cortisol wake-up call for 55 years with drugs and sleeping. WOW it is powerful! If I do not get up at 5, it feels like I am going to have a panic attack. I thought it was anxiety .. but it's a friendly wake-up call for productive people, a thing I never Knew! and eye feel like a New Gnu now that I Know! :D
Increasing my magnesium levels helped me with those morning rushes.
Hi do you take your magnesium in the morning or at night, hope you don’t mind me asking, ❤
@@wendylock5507u can take it smaller doses through day til bedtime
Wow...a solution that actually works. God bless you.
Thankyou so much❤
A little stretch here and there gets my brain set.
Pilates! It gets me moving, breathing and stretching. There are days when I hate it but I hate it more when I’m stuck in ‘panic brain mode’ 😅
I bought a beautiful crystal(14.00 on Amazon or at Target glass water carafe with the lid as the cup and it makes me feel so happy when I look at it and every morning I sit on my bedside and stretch while I look over and appreciate how pretty it is and then I pour myself a glass of water and drink it before moving on. So simple, so pleasant and I look forward to it. If I am struggling with not wanting to get up I will visualize myself doing so and getting in shower or headed down to make my coffee and usually within a few moments of this it triggers my dopamine reward system and I want to get up.
Sounds lovely. It is so important to surround ourselves with beauty
something that has taken me some time and some loosing my grip on rigidity to come to I've realize has emerged it is this: my bed is in the corner of my room so I can get out of bed, pull my covers half way back, go to the washroom, and then get back in bed with me near by journal and mediation pillow and sit with my back against the wall and I notice my back against the wall, and I pause, and then I notice a vagal break natural deep breath and then I orient around the room and I note in my mind or on paper anything that is neutral, soothing, supportive or delightful and then I also check in with my energy and maybe set an intention or just acknowledge myself for making space and doing this act of care and love for myself
Discovering your channel yesterday was such a HaPpY find!!! I never realized that “morning anxiety” was a thing… but it makes perfect sense. Thanks for the great content 🤗
Perfect timing for this video as I've been experiencing this problem since a viral infection and had recently read an article about cortisol and waking up with anxiety or panic. This nutritionist's solution is L-glutamine but there are good tools given here as usual.
Lots of good tips-thank you! I also experience morning anxiety especially on work days. When I wake up I don’t like to lay in bed. I get up and do a ten minute walk around my kitchen and living room. Then I do about 50 modified burpees. I usually follow that up with a 5 minute meditation. After that I give myself plenty of time to eat my breakfast, get dressed and head off to work.
I don’t have saw that stuff on my mind when I wake up I just have frustration and exhaustion from being awake most of the night and having horrendous nightmares that I feel like I have to deal with that trauma every single day from a different kind of nightmare it’s just utter exhaustion
Beside the morning anxiety, I also have problems with waking up early, typically 5am. While getting up and going on a walk is a good idea to calm nerves, I’d like to get back to sleep for an hour or two.
Any ideas relaxing enough to fall back asleep and boot the anxiety?
Was expecting generic corporate obvious stuff but there's actually non-obvious unique concepts here
Skip to second half for solutions to higher morning cortisol
One point I liked - "use the higher morning cortisol stress into your body (eg walk), or it rises into your brain (as overthinking)"
I always felt if I could get a massage every mornong I could get through the depression/anxiety. I will try the ear massage. Once Im standing upright, the spell is somewhat broken most days.
Apnea machone helps my sleep.
I very much agree with what you said about a daily routine no matter how small. I have been getting up and walk outside and come back to bed and meditate. And I have found it very helpful!! Thank you so much!
I massage my ears that stimulates the vagus nerve and also do som EFT tapping.
My dad is a retired acupuncturist and you have two pressure points on your ear lung on the bottom where it joins the face,
I get woken up about 4to 5 am by what seems to be e internal panic button, I can control and I tremble and I’m so very tired because I can never get enough sleep so I’m constantly exhausted, then I can’t function properly and calm down, I’ve tried breathing exercises but that makes me so lightheaded I feel even worse, it’s controlling my life, my therapist calls it my inner childhood trauma, but the therapy just seems to leave me in fright /freeze mode continuously, I feel I’m a hopeless case, we don’t seem to have the trained therapist here in the uk like America does, our system seems to be one approach suits all. So if it doesn’t work for you then you’re left feeling a failure which makes it worse
I can relate to that. Live in the UK as well by the way.
@@MichiZaus I hope you manage to find some help to put you back on the right track and hopefully find peace and sleep well , take care 💕
When you are in the grip of a cortisol spike i have found absolutely nothing i have ever done to counteract it has worked. Despitexercise, deep breaths , walking the dog etc your morning starts off miserable and rarely improves. I feel it physically and have little strength in my legs. It has been a default for a decade and its bloody awful
Hi wendy, trauma can do that to you. And therapy often makes it worse to start with. I had great effects with EMDR, did you try that?
@@esthermarianne5685 hi no I haven’t tried that therapy, I don’t know of anyone in my area that does it, but I will try and find out more, thank you for your kind response, 💕
Self massage with oils and neck rubs are my favourite morning practices 😊
Another great video 👍🏼
Thank you for sharing! ❤
Why does my anxiety go away in the evenings, but come back in the morning,
Is it a sign that I am slowly getting over my grieving.
Hi Gordon. Changes in anxiety levels can be influenced by various factors, including circadian rhythms, stressors, and emotional processing.
I have that too. My theory (for myself) is that I have high expectations of myself for the day. Maybe even expectations from others. But the later in the day it gets, the less is expected of me.
I don't know if that helps you at all.
Repetion compulsion is what i have. Most out of it - not think yourself out of it.
This was very helpful, I also experience an upset stomach along with the anxiety. Feels like a knot in my stomach and can’t eat anything even though I’m hungry. Any suggestions?
A great way to address the knot in the stomach is to close your eyes and breathe deeply into the area. While breathing in imagine sending oxygen to that area, and while exhaling imaging relaxing fully. Be gentle with yourself.
How long do you have to practice this before you stop waking up with morning anxiety? Like will I eventually be able to sleep later than 4:30am and not wake up nauseous and anxious?
These techniques vary from person to person so we can not provide you with timelines. Consistency and repetition with all change is key.
Thank you 😊
What about diet ?
make your bed every day first thing , its the first win of the day.
Sing!
No it's not bloody normal, it's ruining my life.
It's horrible. It is painful.
Worst thing for me is that it happens at 2am-3am. Wakes me up. 😩
Try some relaxation techniques you can do in bed-maybe stretching or progressive muscle relaxation can restore a sense of calm so you fall asleep again (here are some other suggestions from Katie th-cam.com/users/shortsVJJzMOvFPxk?feature=share)
Yes you cannot think out of anxiety. Use cortisol physically
My anxiety makes me lazy
This is very normal as being in a heightened nervous system state for prolonged periods of time can cause freeze or shutdown. Calming the nervous system and slowly integrating activity back into life can help with this shutdown.
The morning is awful
It’s the worse
@@deniserouthierledoux8133 I found out I have high blood pressure ended up with a mini stroke just last month they put me on beta blockers. It has helped with the morning tremendously. I’m not a doctor but if you see one, you might wanna bring that up.
I had a mini also in March I’m on bp meds now still uncontrolled bless you
As mornings are the times when I am the most exhausted but also the most agitated, depressed I just thought I search for videos on u-tube. I just get out of bed and the first routine (oil sipping (? not shure in english....), bathroom routine, making a tea and my first breathing excersice (1:1 Breathing) usually works.
But than I am on my laptop (which I use for this first breathing e.) and start scrolling on FB, I do comment, telegram and -utube.... it became worse when I got more depressed. Every day I say I will be more disciplined and wait after bf and type on my computer as the laptop is bad for my eyes. But I miss social life and communication with ppl.
I am aware that my body wants to move, but I am just to exhausted. When I was doing better, I did yoga and it helped a lot. How to break this v. circle..... It is also a matter of discipline, but hard to create with depression....
During the day when I feel a bit better I do many breathing excersices, I just start with neuroathletic training (just got 2 great books, not shure if they are in english from Koenings) Vagus nerve stimulation and EFT. I like to listen to frequency music, Neowake is one of my fav.
It sounds like your morning anxiety is causing some freeze state. It's okay if your movements are very small and gentle (rolling wrists, wiggling toes, long body stretches). Check out some of our videos on how to get out of freeze state- it may help in the mornings when you are feeling worse!
Good morning! I luckily found this video this morning. I use to get this anxiety a lot more in the past. I thought I was going insane and thought it would lead to panic attack. I’m glad I have a better understanding of why this happens. And reading everyone’s comments is a blessing to. Hope we all can figure out a different regime in the morning. 🌞🐓🥱🙆🏻😊♥️