This issue includes ...
1) TODAY'S MOTIVATIONAL QUOTE
2) FEATURE: Understanding Early Morning Anxiety
3) TELL US WHAT YOU THINK!
4) CONTENT FOR YOUR WEB SITE OR E-ZINE
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1) TODAY'S MOTIVATIONAL QUOTE
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"As human beings, our greatness lies not so much in being
able to remake the world... as in being able to remake
ourselves."
-- Mahatma Gandhi
============== FEATURE ARTICLE ================
2) Understanding Early Morning Anxiety
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Are mornings the worst time for your anxiety? When
the alarm clock rings do you experience a feeling of
dread? Do the symptoms kick in, making you tempted to
roll over and snooze for hours so you don't have to face
the day?
One reason why anxiety can be worse in the morning
is that waking up is a sharp contrast to the sleep
environment, which is perceived as pleasant for most
people.
Picture this: You are sleeping peacefully in your warm,
cozy bed, (for some, after many hours of insomnia). You
are at peace, finally getting a break from the cares and
tasks of the day.
Then, BOOM! Suddenly, the shrill sound of your alarm
clock jerks you awake. It triggers the "fight or flight"
response, our body's inborn self-protective mechanism.
And to top it off, the room is cold and dark. The
dreaded worries and symptoms kick in.
There are several things you can do to make your
"waking up" environment more pleasant. For example,
get a radio alarm clock that wakes you up to your
favorite music. Another alternative is a Zen Alarm
Clock (R). It wakes you up gradually with pleasant
chimes of increasing volume and frequency (found at
http://www.now-zen.com/).
Keep a robe and slippers next to the bed so that you
can warm up quickly and minimize a drop in body
temperature as you get out of bed. If the bright
lights of the room bother you, install a dimmer switch
near your bed. You can gradually increase the light's
intensity over a period of several minutes after you
awaken.
Another reason why symptoms can be worse in the
morning is because your blood sugar is low when you
first wake up. You have gone all night without food.
It's important to maintain a constant blood sugar
level because the brain uses sugar, also known as
glucose, as its fuel. If blood sugar levels are too low
or drop too fast, then the brain starts running out of
fuel. This causes the brain to trigger the "fight or
flight" response.
The "fight or flight" response sends a rush of
adrenaline, cortisol, and other neurotransmitters
through your body to prepare you to fight or flee
the perceived threat (low fuel). This process can
trigger physical reactions ("symptoms") such as
trembling, rapid heartbeat, sweating, panic attacks,
fatigue, insomnia, mental confusion, nervousness,
dizziness, and more.
To balance your blood sugar levels and minimize
symptoms, keep a snack that contains "good" complex
carbohydrates and protein by your bed. Eat it when
you first wake up. You will likely notice that your
symptoms improve a short while after eating the snack.
You might try a combination of whole grain crackers and
a handful of nuts, or a high-protein granola bar with some
whole-wheat pretzels. The "good" carbohydrates will give
you energy, and the protein will help to keep your blood
sugar level steady over time.
Finally, dead-end thoughts play a huge role in creating
early morning anxiety, as well as anxiety at any other
time of day. Once you learn to overcome dead-end
thoughts, you stop the anxiety cycle in its tracks.
Dead-end thoughts are negative, anxious, obsessive,
or racing thoughts, that do not promote your well-being.
They are based on faulty thinking patterns. These
thoughts of helplessness, negativity, or anxious
predictions about the future, give away your personal
power and create the anxiety cycle.
Here are a few examples of dead-end thoughts:
-- "I can't get out of bed feeling like this."
-- "Why do I feel this way? There must be something
really wrong with me!"
-- "Everything is going to go wrong at the work meeting."
-- "It's a horrible day."
-- "When will this ever stop!"
The most important thing you can do to conquer early
morning anxiety is to change how you PERCEIVE
waking up. Change the dead-end thoughts that create
the anxiety.
Remember, physical symptoms by themselves are not
anxiety. Negative perceptions are what create and
perpetuate the anxiety cycle.
Choose to perceive waking up as a positive event (yes,
you have a choice)! Habitual dead-end thoughts can
be unlearned and replaced with healthier self-talk.
Of course, like any new skill you learn, it will take
practice and patient persistence on your part to make
healthier thoughts automatic.
Change your perception by creating a morning ritual
that replaces the dead-end thoughts with healthier
ones. Create a sequence of positive steps you can
take when you first wake up to conquer early morning
anxiety.
Positive rituals are helpful because they get you
fully involved in the present moment (instead of the
future), by focusing on one task at one time. Make
the ritual automatic by taking the same steps every
day in the same sequence.
Here is an example of an anxiety-busting morning
ritual. Use the ideas in this ritual as a starting off
point to help you create your own personalized
morning ritual.
Step 1: As you get ready for bed at night, place
your alarm clock out of arm's reach from the bed.
This action will motivate you to get out of bed to
turn off the alarm when it rings the following
morning.
When the alarm rings, get out of bed immediately.
Turn off the alarm and put on the robe next to your
bed. As you do so, say aloud three times in an
enthusiastic, cheery voice: "I am SO glad to be
alive! What a WONDERFUL day!" Make sure to
smile as you do this. :)
Step 2: Mentally and physically "check in" with the
present moment. Accept any physical sensations
without placing a negative judgment on them. Simply
observe. Touch your face, hands, and legs a few times
and observe the sensations. Focus intently on a few
items in the room for several seconds. These simple
activities help you to switch your focus from the
future back to the present moment.
If dead-end thoughts occur at this time (which they
likely will), immediately replace them with healthier
thoughts. It often helps to say the positive thoughts
aloud.
For example, if you're thinking: "I can't get out of bed
feeling like this," replace it with: "These physical
sensations might be uncomfortable, yet I know they
are harmless. I am completely safe. I am physically
able to get out of bed and have a great day. Watch.
I can get out of bed just fine!" Then DO it!
Step 3: Turn on your favorite upbeat music CD. (Keep
a CD player in your bedroom.) Sing along and dance
for a minute or two.
Step 4: Eat the snack on your bedside table to help
level your blood sugar.
Step 5: Take a shower and dress. Then continue with
your day.
Once you find a pattern that works for you,
use the
same morning ritual -- the same steps in
the same
sequence -- every day. Repetition helps
you to
effectively unlearn old thoughts and behaviors
and
make the new ones automatic.
After you complete your morning ritual, notice how
you are already starting to feel better!
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ABOUT THE AUTHOR: Deanne Repich is the Director
of the National Institute of Anxiety and Stress, Inc., a former
anxiety sufferer, and creator of the Conquer Your Anxiety
Success Program. The course is a "take-action" self-study
program that guides you step by step through over seventy
practical strategies for overcoming anxiety. The course, our
newsletter, and other helpful resources are available at:
http://www.ConquerAnxiety.com
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3) TELL US WHAT YOU THINK!
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4) CONTENT FOR YOUR WEB SITE OR E-ZINE
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Need some fresh content for your web site or e-zine?
You now have permission to reprint these Anxiety Tips
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ABOUT THE AUTHOR: Deanne Repich is the Director
of the National Institute of Anxiety and Stress, Inc., a
former
anxiety sufferer, and creator of the Conquer Anxiety
Success Program. The course is a "take-action" self-study
program that guides you step by step through over seventy
practical strategies for overcoming anxiety. The course, our
newsletter, and other helpful resources are available at:
http://www.ConquerAnxiety.com
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Copyright 2001-2005 by the
National Institute of Anxiety and Stress, Inc.
900 E. Pecan St., Ste. 300, PMB 305
Pflugerville, TX 78660
All rights reserved.
Article copyright May 11, 2004,
revised March 17, 2005
Disclaimer: All material provided in this newsletter
is provided
for informational or educational purposes
only. No content is
intended to be a substitute for
professional medical advice,
diagnosis, or treatment.
Consult your physician regarding the
applicability of
any opinions or recommendations with respect
to
your symptoms or medical condition.
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