How to Relieve Your Morning Anxiety

如何减轻你早上的焦虑

Dealing¹ with morning anxiety is never easy, even if you take some medication. I have to cope with my morning anxiety occasionally, but I’m not a fan of medication so I decided² to do a research and found out a few ways to relieve my morning anxiety naturally. If you are anything like me, then I may help you. I’m strongly believe that the body heals itself, you simply need to give it a chance to do so. Follow these tips for reducing your morning anxiety and you will be able to wake up and say ‘What a beautiful morning today’ each morning.

处理早上焦虑从来都不容易,即使你吃一些药物。我不得不应对偶尔早上焦虑,但我不喜欢药，所以我决定做一个研究,发现几个自然的方法来缓解我的早上焦虑。如果你像我一样,然后我可以帮助你。我坚信,身体可以自我疗愈的,你只需要给它一个机会。每天遵循这些提示减少早上焦虑和在早上醒来时说今天是一个美丽的早晨。

1. Get up earlier

早点起床

Sleeping in can make you more anxious, so try to get up earlier in the morning. Studies show that people who have a habit of sleeping more than 9 hours a night tend to suffer from anxiety, depression, obesity³ and many other health issues. However, lack of sleep can lead to many health issues as well, so make sure you sleep 7-8 hours each night. Develop a habit of going to bed earlier and getting up earlier in order to have time to have a breakfast and exercise in the morning. Plus, it’s good for your skin. People who go to bed earlier tend to have a clearer skin.

睡觉可以让你更焦虑,所以尽量在早上早点起床。研究表明,习惯每晚睡眠超过9小时的人,往往患有焦虑、抑郁、肥胖和其他健康问题。然而,缺乏睡眠会导致许多健康问题,因此要确保你每晚睡7 - 8小时。为了有时间早上吃早餐和锻炼养成早睡和早起的习惯。另外,它对你的皮肤有好处。早睡觉的人往往有一个更清晰的皮肤

2. Exercise

锻炼

Yes, yes, I know you are afraid of the word ‘exercise’ early in the morning, but did you know that it’s one of the most effective ways to relieve your morning anxiety, boost your mood and energy and improve your overall health? I’m not going to urge you to run or walk in the park early in the morning (especially now when it’s so cold outside!) But I suggest that you do a few simple exercises such as jumping rope, sit-ups or yoga. Give it a try once you wake up, you will be surprised how wonderful the morning is!

是的,是的,我知道你害怕“运动”一词在早上,但是你知道这是最有效的减轻你早上的焦虑的方法之一吗?舒缓你的情绪，提高精力和你的整体健康。我不会劝你清晨在公园跑步或步行(特别是当外面很冷时!)但是我建议你做一些简单的运动,比如跳绳,仰卧起坐或瑜伽。试一试你醒来后,你会很惊讶发现这是多么美好的早晨!

3. Have a healthy breakfast

有一个健康的早餐

I hope you know that you should never skip your breakfast, but you should also pay attention to your morning eating plan. It’s wise to opt⁴ for oatmeal, eggs, omelets, fruit smoothies or pancakes, but you should also incorporate more greens into your breakfast. Whether it’s a green smoothie, a green salad or some raw greens, eat it every morning to reduce your anxiety. Greens are fortified⁵ with chlorophyll and magnesium⁶, which helps ease tension, relieve anxiety, improve your focus and boost your energy levels.

我希望你知道你不应该不吃早餐,但你也应该注意你的饮食计划。选择燕麦片,鸡蛋,煎蛋,水果冰沙或煎饼是明智的,但你也应该把更多的蔬菜合并到你的早餐。无论是绿色奶昔,蔬菜沙拉或一些生蔬菜,每天早上吃它能减少你的焦虑。蔬菜富含叶绿素,镁,这有助于缓解紧张,缓解焦虑、改善你的注意力和提高你的能量水平。

4. Reduce your caffeine intake⁷

减少你的咖啡因摄入量

In order to eliminate morning anxiety from your life, reduce your caffeine intake. If you can’t imagine your morning without that joe, it can be hard to do it, but so rewarding. High caffeine intake increase your blood pressure and stress levels, not to mention it worsens your morning anxiety. Instead of coffee, you can enjoy some smoothies (I recommend a green smoothie) or a cup of green tea. Although green tea contains some caffeine, it’s much healthier than coffee.

为了从你的生活消除早上焦虑减少咖啡因的摄入量。如果你不能想象你早上没有乔,很难做到,但值得。高咖啡因摄入量增加血压和压力,更不用说它恶化你早上的焦虑。你可以享受一些冰沙(我推荐绿色奶昔)或一杯绿茶而不是咖啡。虽然绿茶含有咖啡因,它比咖啡更健康。

5. Reduce your sugar intake

减少糖的摄入量

When you are dealing with morning anxiety, it’s crucial to keep your blood sugar under control. The thing is, when your blood sugar is too high or too low, it makes you feel tired, sluggish⁸ and sleepy. Sugar can cause a rapid rise of adrenaline, which can lead to anxiety, hyperactivity, and difficulty learning and concentrating. Limit your sugar intake or quit sugar once and for all. You will improve your overall health and your mornings will be bright and happy.

当你早上处理焦虑,至关重要的是要保持你的血糖控制。事情是这样的,你的血糖过高或过低时,它让你感到疲劳,乏力,昏昏欲睡。糖会导致肾上腺素的迅速崛起,这可能导致焦虑、多动症、学习困难和集中注意力。限制糖的摄入量或者戒烟糖一劳永逸。你会提高你的整体健康和你的早晨会光明和快乐。

6. Drink up!

喝起来!

If you don’t want to drink a smoothie or green tea in the morning, opt for plain water or lemon water. Dehydration⁹ is often the result of many diseases. It’s recommended to drink at least 8 glasses of water a day, and the first glass should be drunk early in the morning. I recommend you to try lemon water. Not only will lemon water relieve your anxiety, but it will also speed up your metabolism¹⁰, helping¹¹ digest your breakfast better, boost your energy levels, improve your skin health and many more.

如果你在早上不想喝奶昔或绿茶,选择普通水或柠檬水。脱水常常是许多疾病的结果。建议每天喝至少8杯水,和第一杯水应该是在早上喝。我建议你尝试柠檬水。柠檬水不仅会减轻你的焦虑,但它也将加快你的新陈代谢,帮助更好地消化早餐,提高你的能量水平,改善皮肤健康和更多。

Don’t let anxiety ruin your morning and day. Find the best way to combat anxiety as soon as possible in order to live a healthier, happier life. Remember about the power of positive thinking and gratitude¹². Stay positive and gratitude each day. Every morning be thankful for waking up and being alive. If you suffer from morning anxiety on a regular basis and nothing helps, it’s time to see your doctor. Have you ever tried to cope with morning anxiety without turning to medication? Please share your own experience and tips.

不要让焦虑毁掉你的早晨。为了一个更健康的生活,快乐的生活尽快找到最佳的方式来对抗焦虑。记住关于积极思考的力量和感激之情。每天保持积极和感激。每天早上醒来感谢活着。如果你定期患有焦虑早上和没有帮助,是时候去看你的医生了。你曾经试图应付早上焦虑没有求助于药物治疗吗?请分享自己的经验和技巧。