Why Do I Get Anxiety In The Middle Of The Night?

What is Middle Night Anxiety?

Middle Night Anxiety, or Night time Anxiety, is a specific form of anxiety that primarily occurs during the night, interfering with one’s ability to relax and fall asleep. While not a formal clinical diagnosis, it’s a phenomenon many people experience.

It encompasses a range of anxious thoughts, worries, or fears that intensify as the night progresses, often leading to disrupted sleep patterns and restlessness.

Factors that may contribute to middle night anxiety include:

• Certain medications
• Stress from daily life
• Unresolved issues or concerns
• Sleep disorders like insomnia
• Hormonal changes
• Caffeine or alcohol consumption

Hormones and Night time Anxiety:

a) Cortisol:

• Known as the “stress hormone,” cortisol normally follows a diurnal rhythm, being highest in the morning and lowest at night.
• In some people with anxiety, this rhythm can be disrupted, leading to higher cortisol levels at night and contributing to sleep disturbances.

b) Melatonin:

• This hormone regulates sleep-wake cycles.
• Anxiety can interfere with melatonin production, making it harder to fall asleep and stay asleep.
• Some people find melatonin supplements helpful, but it’s best to consult a healthcare provider before use.

c) Estrogen and Progesterone:

• Fluctuations in these hormones during the menstrual cycle, pregnancy, and menopause can affect sleep quality and anxiety levels.
• Many women report increased anxiety and sleep disturbances during times of hormonal shifts.

d) Thyroid Hormones:

• Both hyperthyroidism and hypothyroidism can contribute to anxiety and sleep disturbances.
• Thyroid imbalances can cause night sweats, rapid heartbeat, and increased anxiety, especially at night.

e) Adrenaline:

• This “fight or flight” hormone can spike during anxiety episodes, causing physical symptoms like rapid heartbeat and sweating.
• Nighttime anxiety can trigger adrenaline release, making it difficult to fall back asleep.

Insights for Middle Night Anxiety:

Specific Relaxation Techniques:

a) Progressive Muscle Relaxation (PMR):

• Systematically tense and then relax different muscle groups in your body.
• Start from your toes and work your way up to your head.
• Hold each tension for 5 seconds, then release and relax for 10-15 seconds.
• This helps reduce physical tension and promotes overall relaxation.

b) 4-7-8 Breathing:

• Inhale quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale completely through your mouth for 8 seconds, making a whooshing sound.
• Repeat this cycle 4 times.
• This technique helps calm the nervous system and can induce relaxation quickly.

c) Mindfulness Meditation:

• Focus on your breath or a specific sensation in your body.
• When your mind wanders, gently bring your attention back to your point of focus.
• This can help quiet racing thoughts and reduce anxiety.

d) Guided Imagery:

• Imagine a peaceful, calming scene in detail using all your senses.
• This can be a beach, forest, or any place you find relaxing.
• Focusing on this mental image can distract from anxious thoughts and promote relaxation.

Exploring and Addressing the ‘Root cause’ of Middle Night Anxiety:

Exploring and addressing the root cause of middle night anxiety is crucial for long-term management. Here’s an approach to understanding and tackling the underlying issues:

I. Self-reflection:

The more you try to escape something, the more you get caught in it. Self-reflection is a great way to identify what has been bothering your soul lately. It is necessary to be honest with yourself and try to figure out the reason why you’re feeling anxious.

Is it the job interview that you’re anxious about? Is it your final exam or other chores you have set up on the list for tomorrow? or is it the fact that you’re not happy about your current habits?

A Possible Solution To Root Cause?

There are two possible solution to the root cause from which your anxiety is stemming:

1. There are some things you can control and some can’t.

“Some things are within our power, while others are not. Within our power are opinion, motivation, desire, aversion, and, in a word, whatever is of our own doing; not within our power are our body, our property, reputation, office, and, in a word, whatever is not of our own doing.” ― Epictetus

2. Accept that difficult times shape strong men. Your struggles are there to lift you up to the next ‘big stage’ of your life. If you want to live an exceptional life, pain will be your companion.

“No exceptional person ever lived like an average person.” ― Andrew Tate

II. Identification of Root Causes:

What happened in the past that has caused you to be like this?

We live a very unexamined life. Whenever we fail to do what needs to be done, or decide to go down a path certainly not good for our well-being, there is always a ‘reason’ behind our such, right or wrong, actions.

If you are struggling with middle night anxiety because you made a poor decision two years ago? Well, you’re making a bad decision once again. You are not what you were two years ago. You learn, grow, and you’re not the same person anymore. Now, move forward!

It was a traumatic event that made you act is making you more anxious, be near your friends and family who you trust. Share it with them, and start chasing your dream life. The more you run away from the things you’re scared to confront, the more you get caught in them.

Are you anxious about the future?

Based on the context provided, exploring “what are you anxious about in the future?” involves examining unresolved past experiences and how they shape our current anxieties and future concerns. Here’s an analysis:

Unexamined Life Patterns

Problem: Many people live without deeply reflecting on their choices and behaviors. This lack of self-examination can lead to repeating patterns that contribute to anxiety.

Solution: Practice Regular Self-Reflection:
Make time each week to reflect on your choices and behaviors. Journaling can be a powerful tool to examine your actions, understand the underlying motivations, and identify patterns that may contribute to anxiety. By regularly assessing your decisions and their outcomes, you can make more conscious choices and break the cycle of unexamined life patterns.

Past Decisions and Their Impact

Problem: Poor decisions from the past may still be causing anxiety. Dwelling on past mistakes instead of learning from them perpetuates the anxiety cycle.

Solution: Learn and Let Go:
Instead of fixating on past mistakes, focus on what they taught you. Understand that making mistakes is a natural part of growth. Acknowledge the lessons learned and apply them to future decisions. This shift in perspective can help reduce anxiety and allow you to move forward with greater confidence.

Personal Growth and Change

Problem: Anxiety about the future may stem from not acknowledging personal growth and learning, leading to a fear of facing similar challenges again.

Solution: Acknowledge and Embrace Growth:
Take time to recognize how much you’ve grown and changed over the years. Celebrate your progress and the skills you’ve developed. Remind yourself that you’re better equipped to handle challenges now than you were in the past. This acknowledgment can reduce anxiety and increase your confidence in facing the future.

Trauma and Avoidance

Problem: Past traumatic events can significantly influence current anxiety levels. Avoiding confrontation with these issues can increase anxiety about the future.

Solution: Seek Professional Support and Confront Trauma:
Addressing past trauma is crucial for reducing anxiety. Consider speaking with a therapist who can guide you through the process of confronting and processing these experiences. By facing the trauma instead of avoiding it, you can begin to heal and reduce its impact on your present and future well-being.

Fear of Repetition

Problem: Anxiety about the future may come from fear of repeating past mistakes or experiencing similar traumas.

Solution: Develop a Preventive Mindset:
Identify the triggers that led to past mistakes or traumas and create strategies to avoid repeating them. This could involve setting clear boundaries, improving decision-making skills, or developing better coping mechanisms. By taking proactive steps, you can reduce the fear of repetition and alleviate future anxiety.

Lack of Support System

Problem: Not sharing concerns with trusted friends and family can intensify feelings of isolation and anxiety.

Solution: Build and Utilize a Support Network:
Reach out to friends, family, or support groups to share your concerns and feelings. Having a strong support system can provide comfort, advice, and perspective, making it easier to cope with anxiety. Don’t hesitate to lean on others; talking about your anxieties can lighten the burden and help you feel less isolated.

Unfulfilled Aspirations

Problem: Anxiety about the future may relate to not pursuing one’s dreams or life goals.

Solution: Set Clear, Achievable Goals:
Take the time to define your aspirations and break them down into smaller, actionable steps. Setting realistic goals and making steady progress towards them can help reduce anxiety by giving you a sense of purpose and direction. Celebrate small victories along the way to stay motivated and focused.

Fear of Confrontation

Problem: Avoiding difficult situations or emotions can lead to increased anxiety about facing them in the future.

Solution: Gradual Exposure and Confidence Building:
Start by confronting smaller, less intimidating challenges to build your confidence. Gradually work your way up to more significant issues. This approach, known as gradual exposure, can help you develop the skills and resilience needed to face difficult situations without overwhelming anxiety. Over time, you’ll learn that confronting problems directly can lead to resolution and relief, reducing future anxiety.

You’re not defined by past mistakes nor you should be worried about future, growth and change are possible!

What If you cannot figure out?

If you don’t know how to answer, it is better to make peace with the fact that you do not know why it is happening.

We are human beings, and there will be rainy and bright days in our lives. We will face difficult days, but there will come ease after hardship.

Allah says in the Quran, “Indeed, mankind was created anxious.” Quran 70:9

Stop running away from your fears, and accept them. It will be difficult in the present, but will come in handy in the long run. Instead, start chasing your dream life. Be a superhero in your own life!

Conclusion:

In the article “Is middle night anxiety even a thing?”, we learned the significance of identifying the roots of our anxiety; Self-reflection is a must, helping us understand what stirs our restless minds. Epictetus reminded us that some things are within our control, while Andrew Tate urged us to embrace struggles as companions on our exceptional journey.

In our shared human experience, we recognize that anxiety is a part of life. Allah says in the Quran, “Indeed, mankind was created anxious.” We will face uncertainties, doubts, sadness, stress, and anxiety, but it is in our nature. Acceptance of truth is a necessity to live a meaningful life.

Mental Health Help:

National Helplines:

• National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
• Crisis Text Line: Text HOME to 741741
• SAMHSA’s National Helpline: 1-800-662-HELP (4357)

Online Resources:

• NAMI (National Alliance on Mental Illness): https://www.nami.org
• MentalHealth.gov: https://www.mentalhealth.gov

Local Resources

When looking for mental health support, it’s often best to start locally. Many communities have mental health clinics, hospitals, and community centres that offer counselling and therapy services. You can find these services by searching online directories, like Psychology Today’s Therapist Finder, which allows you to filter results by location, specialty, and insurance coverage. Additionally, your primary care doctor can be a valuable resource, as they can refer you to local mental health professionals or services that meet your needs.

How to Find Help

Finding the right mental health help can be overwhelming, but there are several ways to simplify the process:

1. Online Directories: Websites like Psychology Today, GoodTherapy, and Therapist Finder offer comprehensive directories of mental health professionals. These platforms let you search by location, issues treated, and insurance acceptance.
2. Health Insurance Providers: Your health insurance provider can give you a list of covered mental health services and providers, ensuring you receive care within your network.
3. Healthcare Providers: Don’t hesitate to speak with your primary care physician or a general practitioner. They can provide referrals to trusted mental health professionals or guide you on how to access the services you need.

References:

• Harvard Health Publishing – Understanding Sleep Problems.
• Cleveland Clinic – Nighttime Anxiety.
• National Sleep Foundation – Anxiety and Sleep.
• Mayo Clinic – Cortisol and Sleep.
• Verywell Mind – Anxiety and Hormonal Changes
• Johns Hopkins Medicine – Relaxation Techniques for Anxiety