CBS News conducted a survey between 2000 participants. Many said they felt the most anxious after waking up. When we discussed the results of the study at the Editor Office, it turned out that many of them face such a problem. Together with Elena Yarikova, a candidate for psychological sciences, we understand why morning anxiety emerged and how to deal with it.
Elena Yarikova, Psychologist
What is anxiety?
According to the expert, anxiety is the body’s reaction to stress. This is an emotional and physiological condition accompanying increasing anxiety. It is associated with the activity of the sympathetic nervous system. During the danger, cortisol is produced in the body – stress hormone.
There is a cortisol fluctuation in the morning (6 to 8 hours), because we are less active at the moment and we do not receive social feedback as it is day and evening.
Why does morning anxiety come out?
From a physiological point of view, in some people, the mechanism that triggers the splashing of cortisol can be hyperactive. But there are other reasons:
– Bad sleep properties and lack of chronic sleep;
– Expectation of emotional overload or threat;
– Unresolved conflicts or lack of clarity in life;
– High loads at work.
How to get rid of the morning anxiety?
The psychologist said that one of the simplest and most effective ways to deal with the morning anxiety was to pass attention to the body.
Do breathing applications. Try the application according to the “4-7-8 seconds” scheme (inhalation, delay, breath). Repeat this exercise for about three minutes. It helps to activate the parasympathetic nervous system and reduces the level of emotional excitement. The advantage is that you can do it without getting out of bed.
Change the focus. Another effective application is to be based on the “5-4-3-2-1” scheme. Find five objects of the same color with your eyes. Try to hear four different sounds. Preferably tap three items that are different in the structure. Remember two fragrances associated with safety. Take a deep breath and breathe.
Avoid informative noise. Do not start in the morning by viewing news feed, E -Mail or social networks. He devoted time to your routine in the morning. This will give a signal that the brain is under control.
Write thoughts on paper. Write worrying thoughts on paper, which will help you understand exactly what is disturbing you.
Don’t forget the hygiene of sleep. Prepare to sleep in advance. It can apply volatile oils to the body and there may be relaxing sprays with a neutral aroma in beding. Also make a hot bath with sea salt.
The alarm does not need to be ignored or drowning. If you face it, return to a psychologist that will choose practical for you, given individual characteristics.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
I love discovering new experts to interview, researching up-and-coming ingredients and techniques that are making their way onto our beauty shelves and highlighting people who are making a difference in the world of cosmetics. My work has appeared not only on The Fashion Vibes, but also several other publications including the New York Times Magazine, Allure Magazine and Refinery29.
