Any Advice on How to Soften the Effect of Intrusive Thoughts and Mild Anxiety Stiffness Just after Getting Up so I can Feel Just a Little Bit Rested?
Answer:
What you’re describing sounds like a more intense form of anxiety. Whenever your mind is alert and has nothing to occupy it, anxiety tends to creep back in — that’s exactly why it hits the moment you wake up, when your mind is clear but still empty.
Start with 10–20 slow, deep abdominal breaths before you even get out of bed. Then find something to do with your hands — make breakfast, tend to your garden, take care of your fish, anything hands-on. Physical tasks like these help pull you out of that anxious state.
You can also put on some audio — music, an audiobook, or a spiritual podcast. Keeping your mind gently occupied like this helps you stay out of the anxiety loop.
When your mind has too much idle space, anxiety comes back. When you take on something mentally demanding or stressful, it can also resurface. The activities described above strike a good balance — engaging enough to hold your attention, but calming rather than stressful.
Here’s the abdominal breathing exercise — practice it before getting out of bed:
Abdominal Breathing (Diaphragmatic Breathing)
Posture
Sit with a straight back, stand with a straight back, or lie on your back (if preparing for sleep). You can practice in any posture as long as your spine is relatively straight and your body is comfortable.
The 4-Step Process
Step 1: Inhale
Inhale slowly through your nose. When inhaling, the abdomen expands naturally. Do not try to lift your chest; focus solely on letting your abdomen swell. Inhale deeply until you feel you can no longer comfortably inhale more, then stop. There is no need to strain; just feel your abdomen comfortably full. Focus on the sensation of your abdomen expanding.
Step 2: Hold Breath
Pause breathing for about 1–2 seconds. Keep your attention fixed on the expanded abdominal area.
Step 3: Exhale
Exhale slowly through your mouth, as if gently blowing on a candle without putting out the flame. Feel your abdomen gradually flattening. The exhalation time should be longer than the inhalation time. Exhale completely so that your abdomen flattens visibly.
Step 4: Rest (Static State)
After exhaling completely, continue to pause breathing for about 2–4 seconds. The rest time in this step should be longer than in Step 2. Afterward, return to Step 1 and repeat a new cycle.
Kikazik — demystifying human psychology and behavior. Author of “Demystifying Anxiety, Fear, and Anger.”