Good sleep is crucial for the functioning of the human body and the sustenance of daily activities. But sometimes sleep disturbances and various factors affect it. What do you think of waking up with a rising heartbeat, overflowing thoughts, and extreme worry or fear? This is what is called the morning anxiety or cortisol awakening response.
According to a Lancet study in 2021, during the pandemic, the number of people suffering from anxiety disorders rose to 35%. Women and young people are affected to a greater extent by anxiety and depression compared with men and senior citizens. The global organization WHO also published a report in 2020 that reports that 9.3% of youth in India between the ages of 18 and 24 were suffering from anxiety or depression during the early days of the pandemic. This number will rise to 16.8% by March 2022. It also shows that, compared to men, women are more affected by anxiety and depression.
The symptoms of morning anxiety are restlessness, fatigue, being unable to manage worry, indigestion, headaches, a tight chest, and a rising heart rate. There are many causes for morning anxiety: poor sleeping patterns, physical conditions, hectic work schedules, substance use, increasing the level of the stress hormone ‘Cortisol’, past events, and more caffeine and sugar consumption may impact anxiety. Sometimes morning anxiety may lead to generalized anxiety disorder (GAD).
Dr. Devashish Palkar, a psychiatrist and psychotherapist, explains on his Instagram handle ‘psychidiaries’ that anxiety is a natural response to the human brain, and it has a protective role just like pain. It happens when we experience something stressful, and it is not just for humans; it is present across all species. Evolutionarily, it is a protective response. But if anxiety becomes exaggerated and affects day-to-day function, it has other symptoms that have to be managed by approaching a certified mental health practitioner.
Adding physical activity to the daily routine gives a relaxing feeling
Meditation and breathing exercises
Follow a daily sleep routine
A balanced and nutritious diet
Reducing the consumption of caffeine and sugar
Follow a 10-minute timer to understand the feelings. But after 10 minutes, move on to self-care processes.
An American doctor named Gregory Amen is a Psychiatrist and Brain disorder specialist, and he is also the director of ‘Amen Clinics’ has suggested ”a 1-minute breathing technique on YouTube for morning anxiety 4 seconds in, hold for a second and a half; 8 seconds out, hold it for a second and a half; repeat this four times; morning anxiety will go away.”
(Rehash/Lavanya Beeraboina)