As Sandy's World Turns - Episode I

(This is the first of a series of articles about various mental health challenges, illustrated through the journey of a fictional character named Sandy Struggles)

Sandy's World - Episode I

Sandy’s eyes opened with a jolt, her heart already pounding. The familiar thud of the kids escaping their beds upstairs and the pitter patter of her husband’s running shower, signaled the beginning of yet another day. That sinking feeling in the pit of her stomach returned as it always did every morning. She was already nervous about the day and it hadn’t even fully begun. Her mind raced like a ball in a pinball machine from the million and one things that inevitably needed to be done.

“There’s no way,” Sandy thought to herself, already admitting defeat to the day’s responsibilities that loomed before her. There was undoubtedly a full schedule of patients on the docket at the clinic, which meant a slew of pre-op assessments and other administrative duties were easily in tow.

Though Sandy loved her job, the demands of the day could be overwhelming, to say the least.

“Why can’t I just be more disciplined…. more competent… more confident?!” she cried internally. 

Like rising steam, the feeling in the pit of her stomach moved up to her tightening chest and quickly to her head, throbbing in intensity as it progressed. “Why does it always it have to feel this way?!” Sandy thought, sinking the back of her head deeper into the pillow. Glancing at the time on her phone, panic now seized her chest. “We’re gonna be late!” And with that she hastily slid herself out of bed, full of nervous energy, but not at all ready to really face the day.

Morning Anxiety

Waking up with heightened feelings of worry, stress or fear, often accompanied by physical symptoms of tightness in the chest, racing heart or an upset stomach, are key indicators of morning anxiety. Morning anxiety, simply defined as “anxiety in the morning,” can set a negative tone for the entire day, making it difficult to manage daily tasks and responsibilities. 

It can also lead to conflict within our personal relationships in a number of ways. While morning anxiety may be an underlying symptom of generalized anxiety disorder (GAD), depression or chronic stress, it is, unfortunately, an all-too-common experience for many of us who work in high-stress professions, such as healthcare!

So What Can I Do?

So how do we curb it? Mostly 1) by setting ourselves up for success, the night before, with good sleep habits and 2) being intentional about staying positive and present when we awake.

Here’s how:

Improve your sleep hygiene:

1. Avoid caffeine and naps after 2pm

2. Engage in regular exercise but avoid vigorous exercise within 2 hours of bedtime

3. Avoid alcohol and heavy meals 2 hours prior to bed

4. Establish a soothing nighttime routine

5. Turn screens off at least 1 hour before bed & find a tech-free way to unwind

6. Create a healthy sleep environment (65-68degrees F, dark, ideal wind flow and quiet)

7. Go to bed and wake up at the same time 7 days/week
   

Develop a consistent, soothing morning routine:

1. Let your phone sleep- enjoy at least 30 min of tech-free time upon waking

2. Practice Grounding Exercises (ie. deep breathing, muscle relaxation, visualization)

3. Practice Gratitude- remind yourself of what you’re grateful for

4. Reflect on what you’re looking forward to

5. Make your bed

Cognitive-behavioral techniques, such as challenging negative thought patterns and replacing them with more positive, realistic ones, can be effective. But identifying and addressing negative thoughts might be a challenging feat on your own.

Seeking support from a mental health professional, such as a therapist or counselor, can provide strategies and tools to challenge these negative thoughts and thereby manage our anxiety more effectively.  If morning anxiety is weighing you down, be sure to talk to a healthcare provider or therapist to get the support and resources you need.

Got questions about today’s topic or other mental health related questions? Send them to candis@fiatluxnc.com.

Image taken from:

https://neurodivergentinsights.com/mentalhealthresources/sleep-hygiene