I Am Safe, I Am Grateful: How I Handle Morning Anxiety

Your DMs, messages and voicemails kept asking the same thing: how do I manage my anxiety? So this week, Karena is sitting down solo to talk about the anxious mornings so many of us know too well. Karena breaks down the science of the morning cortisol spike, why women in perimenopause feel it so strongly, and the daily practices that have helped her feel like herself again. From her go-to gratitude mantra to breath work, a green-highlighter to-do list and a new take on morning coffee, this episode gives you real tools to start your day feeling calm, safe and supported. You are not alone in this, girl! Share your own morning practices with Karena at karenadawn.com/message and they could be featured with the community! [01:50] Understanding the cortisol awakening response Cortisol naturally rises within the first hour after waking. It's your body getting ready for the day, and it is completely normal. An anxious mind can read that surge as danger, which is why you can feel uneasy for no clear reason. Women report anxiety at higher rates than men, and perimenopause can add to it. Night sweats, hot flashes and 3 a.m. wake-ups are part of the picture. Big takeaway: morning cortisol is real, it's normal, and knowing what it is takes away some of its power. [02:25] Karena's morning mantra and how to build your own Write your mantras on a piece of paper by your bed (not your phone!) so they're the first thing you see. Try it now: name three things you're grateful for, wherever you're listening. Like a workout or meditation, gratitude gets stronger the more you practice it. [08:25] Simple ways to calm your body first thing Breathe along with Karena: two inhales through the nose, hold, then one long exhale through the mouth. Skip the phone first thing. A bedside clock helps if you reach for your phone to check the time. On the heavier mornings, take your tea outside and walk. Natural light and movement help you move through it. Build a "routine before the routine" to lean on before the gym or the workday starts. [10:16] Small habit shifts that make a big difference If you wake up anxious, hold off on caffeine. It can raise your heart rate and mimic the feeling of anxiety in your stomach. Do a brain dump the night before. Write tomorrow's to-do list so your brain isn't holding it all night. Karena's trick: highlight the top three or four priorities in green and tackle those first. [13:20] When to talk to a doctor or therapist If morning anxiety is new for you, especially in your 40s, talk to your doctor. Hormones may be part of it. If you're journaling, moving, eating well and sleeping and still feel anxious, reaching out to a professional is a sign of strength. The Big Silence Foundation's Therapy for All program can match you with a therapist. It's anonymous and safe. Learn more at thebigsilence.com. (https://thebigsilence.com/pages/therapy-for-all) Join the Tone It Up Fall Back to the Beach (https://my.toneitup.com/pages/fall-back-to-the-beach) program starting October 12 in the Tone It Up app! New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership Let's Connect: Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)