In the book I am reading (Panic to Power) the author suggests putting note cards by your bed with positive sayings. I have a bunch on my wall along with a calm lakeside picture. I wake up, so tired I could sleep all day, but look at the cards. One says in the grand scheme of things today is a drop in the pond, I am tired now but as the day goes on I will get more energy, I am secure in knowing that I can cope etc.
I find it helps me at least. I also stop my thoughts if they are whirring by bringing myself to the present moment and flinging off the blankets quickly before I have second thoughts.
Just be gentle to yourself and try to do the present moment thing. Just thinking I am getting up, I am stretching, I am washing etc. Most of my anxiety comes from over thinking so this helps with me at least.
A couple of thoughts. Is there something you enjoy that you could treat yourself to, in the morning? Then you'll look forward to getting up. Also, just in general, I know I can make my day or break my day by what kind of mood or thoughts I have when I first wake up. I just say, "This is going to be a good day and I can handle anything that happens." It puts a good tone on the start of your day. Welcome and we're glad you're here.
Hello Steve: One thing I do is a long, slow, stretch in bed. Nothing too strenuous, just a lazy stretch as a cat would do. that seems to get me more awake, then I think about delicious coffee waiting for me and my dog who needs me to let her out and feed her. If I have something to do that day which I really dislike (such as drs. appts.) I remind myself that it is just an hour or so out of the whole day and I can reward myself afterward with something I do like. So I look forward to and focus on the reward rather than the appt.
I go to bed looking forward to morning for no other reason than that I enjoy breakfast and that quiet time.
It is the only time I allow myself coffee also, so I look forward to two eggs on toast and a coffee. The rest of the day usually takes care of itself. I think this routine is part of having reasonable goals.
Yes, waking up is hard to do. Waking up can be hard for many people and morning anxiety can be common. This program will help you feel better in the mornings. You also might want to check out the section on relaxation techniques. Practice these techniques before bed and when you wake up. You may also want to practice meditation and positive affirmation when you arise. Be sure you have a regular sleep pattern and are eating healthy without spikes in blood sugar. Try to prepare the night before for your morning by getting your lunch and clothes ready. You might also want to think about the environment you are waking up to. Do you wake up to a jarring alarm and bright lights? Perhaps you could use a relaxing alarm or one that plays your favourite music. Perhaps you can put a dimmer on your lights? How else can you relieve anxiety in the morning? What is your self talk telling you in the morning?
The good thing I find about that half-awake state is that my resistance is low. That means I could do something which I disliked, such as decluttering. It only took 15 minutes(sometimes 10 minutes max) daily, but over a long period of time(it took me a long time to get that way, as the saying goes) I got my befroom to a state where I could find things, and clean regularly.
I also found that being ill, with it's low resistance, would allow me to get as much done as when I was well.
The programme reveals things about ourselves that need changing, and good things to build on. Good luck, and keep in touch with the supportive group here
So, I find that the most difficult time of day for me is getting out of bed in the morning. In my half-awake stupor, I am anxious and find myself wanting to stay in bed in order to avoid the day ahead. Then the guilt kicks in and I get up, starting the day off on a negative foot. I am working the program and imagine that this will get better as I progress through CBT. However, if there are any tips I could apply immediately, it would be most helpful and appreciated.
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