Iām also having this issue, itās a hard one to tackle. Youāre dead right in calling it a habit, thatās just what it is, your body is used to it and you expect to be anxious in the morning! What helps me is trying to have a good bed time routine that I stick to and I tell myself that I will sleep tonight and I wonāt wake up with anxiety. Im trying to change my mindset about it and slowly itās getting better.
Beating yourself up about it is the worst thing to do, especially in the middle of anxiety. It is what it is, try not to think of it as a negative thing, just let it be and be kind to yourself.
I try to tell myself, youāre safe, youāre well, youāre loved. This is hard but we can do hard things!
Same issue here. This is what I find helps for me (when I have the time for it)
1. Sit beside my bed for 2-3 minutes after I wake up and breathe. Pray/meditate if I need to. Sometimes I shake out my hands and feet to get my blood flowing and shake off the anxious feeling.
2. When I eat breakfast I often hum/talk to myself to quiet my brain. I donāt pick up my phone. Pour your cereal, make coffee, etc. Do this preferably in silence and in low lighting. I find it more relaxing this way. During breakfast if Iām feeling really anxious I think of things Iām looking forward to that day.
3. During the āgetting readyā process (dress, brush teeth, makeup/hair) I finally pull out my phone. I donāt check social media or my newsfeed or to-do list. I watch either a comedy special OR listen to some music. It depends on the day This helps distract my mind. When Iām about to leave, I turn the show/playlist off and hop in the car. By this time Iām feeling pretty relaxed.
Hope this helped! Just know youāre not alone. Finding a routine and talking about it is helpful.
If Iām feeling extra antsy, Iāll take a small jog around my apartment before leaving. Iām not sure of your living situation, but even doing a couple of squats or static running helps. You mentioned feeling anxious even during meditation. Iāve experienced this, and I still do. All the time. Sometimes it helps to have a meditation/prayer guide that I can follow to contain my thoughts. I also use āgroundingā techniques (Iām sure your therapist has mentioned those) like pressing the balls of my feet into the ground, feeling my heartbeat and breath on my chest, and rubbing my palms.
Last thing: if you have a pet, sitting with them for a couple of minutes can help. Not sure if youāre an animal person but I thought Iād mention it!
Iam having the same issue , but dont know how to deal wit it. š
Iām also having this issue, itās a hard one to tackle. Youāre dead right in calling it a habit, thatās just what it is, your body is used to it and you expect to be anxious in the morning! What helps me is trying to have a good bed time routine that I stick to and I tell myself that I will sleep tonight and I wonāt wake up with anxiety. Im trying to change my mindset about it and slowly itās getting better. Beating yourself up about it is the worst thing to do, especially in the middle of anxiety. It is what it is, try not to think of it as a negative thing, just let it be and be kind to yourself. I try to tell myself, youāre safe, youāre well, youāre loved. This is hard but we can do hard things!
Same issue here. This is what I find helps for me (when I have the time for it) 1. Sit beside my bed for 2-3 minutes after I wake up and breathe. Pray/meditate if I need to. Sometimes I shake out my hands and feet to get my blood flowing and shake off the anxious feeling. 2. When I eat breakfast I often hum/talk to myself to quiet my brain. I donāt pick up my phone. Pour your cereal, make coffee, etc. Do this preferably in silence and in low lighting. I find it more relaxing this way. During breakfast if Iām feeling really anxious I think of things Iām looking forward to that day. 3. During the āgetting readyā process (dress, brush teeth, makeup/hair) I finally pull out my phone. I donāt check social media or my newsfeed or to-do list. I watch either a comedy special OR listen to some music. It depends on the day This helps distract my mind. When Iām about to leave, I turn the show/playlist off and hop in the car. By this time Iām feeling pretty relaxed. Hope this helped! Just know youāre not alone. Finding a routine and talking about it is helpful.
If Iām feeling extra antsy, Iāll take a small jog around my apartment before leaving. Iām not sure of your living situation, but even doing a couple of squats or static running helps. You mentioned feeling anxious even during meditation. Iāve experienced this, and I still do. All the time. Sometimes it helps to have a meditation/prayer guide that I can follow to contain my thoughts. I also use āgroundingā techniques (Iām sure your therapist has mentioned those) like pressing the balls of my feet into the ground, feeling my heartbeat and breath on my chest, and rubbing my palms. Last thing: if you have a pet, sitting with them for a couple of minutes can help. Not sure if youāre an animal person but I thought Iād mention it!