#SaneGirlEra: What is morning anxiety and how to deal with it?

Do you know that feeling when you wake up with a sense of dread, racing thoughts, or an overwhelming weight of stress? The anticipation of the day ahead may feel like a burden on your shoulders you can’t shake off. That feeling when you just don’t want to get out of bed and you in probability, just sit there, hating the place you are at in life right now. Morning anxiety is a growing concern, especially among millennials and Gen Z in India. Starting your day on this note can set a negative tone for the day, leading to panic or unease. To reclaim your mornings, understanding this anxiety and finding effective coping strategies is essential.

Whether you are a student feeling crushed by the weight of your assignments or an employee who is struggling with the pressures of a toxic workplace, academic demands, job competitiveness, and the relentless expectations of social media create a perfect storm of anxiety. Even the anticipation of being in a negative situation can feel upsetting, like having to interact with people who drain you every day, at work, college, or even home. 

Social media often exacerbates morning anxiety. The flood of notifications and idealised images can leave individuals feeling inadequate or fearful of missing out. Financial pressures compound these issues. Concerns about student loans, living expenses, and future savings can make mornings especially challenging. 

To combat morning anxiety, establish a calming routine. Simple practices like meditation, gentle stretching, or journaling can help create a positive start to the day. Just ten minutes of mindfulness or reflective writing can bring clarity and reduce stress.
Reducing morning social media consumption can also be beneficial. Setting aside a “social media-free” period allows for a focus on self-care—whether it’s reading, enjoying a nutritious breakfast, or engaging in exercise. This shift can help prevent feelings of inadequacy and cultivate a more positive mindset. Practising gratitude can also shift focus away from anxious thoughts. Starting the day by writing down three things you’re thankful for can nurture a positive mindset and counteract morning blues.
Setting realistic goals is key to overcoming feelings of being overwhelmed. Rather than viewing the day’s workload as an insurmountable mountain, breaking tasks into manageable objectives can foster a sense of accomplishment. For instance, focusing on completing just three key tasks can help maintain momentum and reduce anxiety.

Your thoughts before bed also profoundly shape your dreams, often leading to morning anxiety. This anxiety reflects a deeper emotional void—a "hole" in your being. The longing for connection, stemming from the neglected inner child, remains unfulfilled by external sources. True healing and redemption must come from within, as no outside force can truly address the feelings of being unseen and unheard. Only by nurturing this inner child can we begin to fill that emptiness and find peace.

Recognising the roots and implementing practical strategies, you can take back your mornings and, ultimately, days. With consistent effort and the right tools, transforming anxiety into a more positive and productive start each day is entirely achievable.

Seeking support is vital as well. Sharing feelings of morning anxiety with friends or professionals can alleviate its grip. Sometimes, simply voicing fears can diminish their power. Online forums, support groups, and therapy offer valuable spaces for connection and perspective.

Sane Girl Era is our latest column featuring psychologist Chumki Bose, who pens down her expert advice to help Cosmo girls find solace and sanity amidst the chaos.

Bose is the chief psychologist at Mindtribe.in, who focuses on marriage, relationships, family dynamics, personality disorders, trauma-related psychological issues, anxiety, depression, and existential crises.

Inside images: Pexels

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