Psychologist: 10 signs that you have increased anxiety

Sometimes we tend to feel a lot of anxiety in the morning. This time of day is especially delicate and determines the course of subsequent actions for the whole day. Any of us at least once in the morning felt "not at ease" after waking up. Have you ever wondered what the reasons are?

Anxiety that arises from the very morning, one has only to open one's eyes - what is the reason? The editors of estet-portal.com have found methods to solve this problem.

• Why do you feel anxious when you wake up in the morning
• Open your eyes, get ahead of the alarm: morning action plan
• What alternative and psychotherapeutic methods can be used to overcome morning anxiety

Why waking up in the morning there is a feeling of anxiety

Anxiety can be a tenacious opponent, never letting you rest, catching at the least opportune time, and in some cases waiting all day long. The feeling of anxiety leads to a desire to cry, doubts about one's own ability, a conscious expectation of the unknown… leads to apathy and unwillingness to get out of bed. It can affect the rest of the day, manifesting as an irrational fear of situations.

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There are two types of morning alarm:

• appears immediately after waking up, accompanied by muscle tension, rapid heartbeat;
  
  
• appears some time after waking up, comes to shortness of breath, tightness in the chest.

In both cases, there is a feeling of insecurity, pessimism and chronic fatigue.

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Most often, morning alarm appears for reasons:

• There are very busy days ahead and there is a risk of facing disorganization;
  
  
• Lack of interest in activities; 
  
  
• Feeling of excessive responsibility, too many duties, empty and meaningless tasks;
  
  
• Feeling unappreciated;
  
  
• Chronic fatigue due to over-commitment with no immediate recovery;
  
  
• Difficulties with work colleagues, bosses, friends or loved ones;
  
  
• Worry about a job if you are looking for one;
  
  
• Decrease in productivity at work or school;
  
  
• Frequent mood swings;
  
  
• Constant rush and a feeling of an excruciating inevitability.

Open your eyes, get ahead of the alarm: morning action plan

Despite your day's plans, anxiety calls for flight. It is important to reduce negative thoughts that predispose you to disaster even before awakening. It is no coincidence that such thoughts enter our internal dialogue when we are in bed. When we wake up, we are the most vulnerable and the first thing that comes to mind is that which is most emotionally overwhelmed.

A few tips for dealing with morning anxiety on your own:

• There is a feeling of anxiety - breathe slowly through the diaphragm, be aware of the fact that it is the sensations that make you feel this state.
  
  
• Try to understand the reason for the morning anxiety. This can help you understand that perhaps something in your life is not going in the right direction. Awareness leads to relief from anxiety in the future.
  
  
• Get rid of bad habits. Try to avoid alcohol, smoking, coffee, fatty foods in the evening before bed. Go to bed at the same time. 
  
  
• Try changing your attitude. The more thoughts that everything is bad, the stronger the feeling of morning anxiety. Try to understand and accept the anxiety.
  
  
• Cook a hearty breakfast. Limit your coffee intake and opt for drinks with a lower concentration of caffeine. The reason for the increase in the level of cortisol (stress hormone)  is a lack of glucose in the blood. A small meal solves the problem.
  
  
• Start the day with positive affirmations. Get ready for success. By overcoming the tendency to negative thoughts, you will also gain self-esteem. The desire to solve a problem can be the first step to success.

If morning anxiety is oppressing and restricting your daily life, you should contact a psychotherapist who will help you understand the cause and finally defeat it.  What alternative and psychotherapeutic methods can be used to overcome morning anxiety

There are alternative techniques for dealing with

that do not require sedatives:

Acupuncture
• is effective for multiple ailments, and anxiety is included in the list.
  
  
Relaxation and meditation techniques
• can be of great help in treating anxiety and depression. 
  
  
Autogenic training
• is a very common practice that stimulates psycho-physical relaxation by performing certain concentration exercises focused on certain areas of the body.
  
  
Cycle of special massages
• for stress relief - relieves muscle tension and promotes relaxation. The practice of oriental disciplines such as yoga or tai chi can make a significant contribution to the recovery process.
Mindfulness Meditation
• is useful in combating the continuous occurrence of negative thoughts and counteracting anxiety symptoms. Helps to focus attention and thinking on the principle of "here and now", allows you to divert attention from intrusive and repetitive thoughts that can increase the symptoms of anxiety itself.
  
  
Daily physical activity
• is an excellent system for limiting the occurrence of anxiety. The endorphins released during physical activity are actually good for relaxing muscles and maintaining mood.
 

– an effective way to deal with an anxiety disorder. There are different types of assistance that have certain functions and use certain factors. Standard cognitive therapy, whereby thoughts can influence

. If you are going to find out what repetitive thoughts are behind negative attitudes and moods, you will definitely change the mental processes that direct the reaction to certain events, stabilizing the mood at higher levels. Cognitive Behavioral Therapy - Psychologist explores the relationship between emotions, thoughts and behavior, as anxiety states arise as a result of processes where these elements are involved.

In fact, the cause of anxiety is not determined by an external event, but by how we respond to it. Based on this principle, the specialist will help to change some aspects of behaviors and thoughts in order to reduce their negative emotional and mental effects.

Psychodynamic therapy is based on the assumption that

is caused by events that somehow involve and condition the person. Through this type of therapy, we try to figure out what those events might be, to help us face them so that we can finally overcome them. Unlike the previous two types of psychotherapy, this involves a more intense and concentrated type of help in a short time.

can be overcome. The key to restoring mental and emotional health is simple - you need to listen to yourself and understand the source of negative thoughts. Only with awareness of oneself and careful observation of one's needs can one manage and, therefore, overcome the state of anxiety.

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