Battling Morning Anxiety: A Guide to Understanding and Managing Your OCD and Anxiety

Like many of our clients (you know who you are), you might find yourself waking up each morning feeling both exhausted and highly anxious. This perplexing mix of emotions often leads to the question: "How can I be so tired yet so anxious at the same time?"

The answer lies in something known as Morning Anxiety.

The Anxious Morning Mind

• Wide awake but feeling wired, anxious, and tired

• Negative thoughts flood your mind

• Worrying about what the day will bring

Morning anxiety is unfortunately a common experience. Conversations with family and friends, stories from clients, and numerous articles titled “Early Morning Anxiety” and “Morning Panic” confirm this phenomenon. Several factors may contribute to this, and understanding them can help manage the anxiety better.

Stress Hormones and Generalized Anxiety Disorder (GAD)

If morning anxiety is your daily companion, you might be dealing with generalized anxiety disorder (GAD) or experiencing what researchers call The Cortisol Awakening Response (CAR). Cortisol, known as the “stress hormone,” is released by the adrenal glands in response to stress or fear. Studies show that cortisol levels peak during the first hour of waking in individuals with heightened anxiety, explaining the surge of morning anxiety.

As soon as you wake up, your body might already be in ‘fight or flight’ mode, dreading another anxiety-filled day. This triggers negative thoughts even before the day starts, creating a cycle of early morning dread. Additionally, the late night and early morning naturally see a rise in cortisol and blood pressure as the body prepares for a new day.

Stressful Life Events Triggering OCD and Anxiety

Various stressors can trigger morning anxiety and obsessive-compulsive disorder (OCD), including:

• Changes in living arrangements

• Health issues

• Employment changes

• Financial stress

• Separation from loved ones

• The ongoing impact of COVID-19

Genetics and Diet Influencing Anxiety and OCD Symptoms

A genetic predisposition to stress and anxiety makes some individuals more prone to morning anxiety and OCD. Chronic health conditions can also contribute, including:

• Diabetes

• Heart disease

• Hypertension

• Asthma

• Psoriasis

• Depression

• Cancer

Diet plays a crucial role too. Skipping meals, eating late, and consuming excessive alcohol, sugar, caffeine, or processed foods can strain digestion, disrupt sleep, and cause blood sugar fluctuations. These factors can exacerbate anxiety symptoms, creating nervous tension and unfamiliar body sensations, and leading to low moods.

Strategies to Combat Morning Anxiety and Manage OCD

1. Improve Sleep Hygiene

   • Avoid late nights, overly stimulating activities, and too many screens in your bedroom.

   • Ensure your sleeping environment is dark and at a comfortable temperature.

2. Shift Your Focus

   • Don’t dwell on the fear of morning anxiety. Read something positive or try guided meditation before bed and upon waking.

3. Get Moving

   • Physical activity is crucial. Exercise for at least 30-45 minutes, five days a week.

4. Challenge Negative Thoughts

   • Resist the urge to stay in bed with your negative thoughts. Challenge them and focus on what you can control. Keep a journal by your bed and write down things you are grateful for or looking forward to.

5. Engage Your Mind

   • Deep breathing exercises can shift focus from anxiety to your body. Start your day with a task, podcast, or music. Vary your routine to break the cycle.

6. Practice Self-Compassion

   • Develop a self-care toolkit. A relaxing bath or shower before bed can help.

7. Mind Your Diet

   • Avoid eating and drinking too much after 8 pm, especially foods and drinks high in sugar or alcohol.

8. Accept and Plan Your Worries

   • If morning anxiety persists, try “planned worrying.” Allocate 10 minutes to experience worry feelings, then move on to self-care strategies. While it’s not a perfect solution, this method acknowledges your worries and provides a structured way to move past them.

Morning anxiety and OCD can be incredibly uncomfortable and overwhelming, but they are treatable. Combining professional treatment with these self-care strategies can bring relief from anxiety and OCD symptoms, helping you wake up feeling hopeful and calm.