Do you wake up in the morning feeling angry at the world? Does everything, from your alarm clock to the smell of your toothpaste make you mad? It might be a standing joke, that you are ‘like a bear with a sore head’ in the morning. There is a serious side too, morning anger can cause many problems including couples breaking up because of it.
Common reasons why people with ADHD experience anger in the morning are:
Having a Sleep Deficit
75% of adults with ADHD have problems sleeping. You might not be getting enough sleep or the quality isn’t good, so you don’t feel refreshed in the morning
Experience Anxiety and Worry
If you wake up and feel anxiety or worry, you are more likely to have a black mood. 50% of people with ADHD also have an anxiety disorder, so this could affect you.
Living with ADHD is stressful and if you wake up feeling stressed, it also affects your mood.
All Work and No Play
When you wake up and feel that your whole day is work with nothing to look forward to, that can make you mad. Many people with ADHD don’t feel that they deserve to have fun because they are behind with their responsibilities (housework, taxes, etc.), so their day is all work.
Not everyone who experiences these points feels anger. Some people wake up feeling sad or find it almost impossible to get out of bed.
6 Suggestions to Help You Feel Less Angry in The Morning
1. Be a Detective
Are you angry every morning? Or just week days? If it’s just weekdays, work out if it’s a lack of good quality sleep that is making you angry, or things about your work day. Is anger in the mornings a new thing or have you been this way ever since you were a child? If it’s new, what has changed recently? When you have answers to these questions, decide what changes to your life you can make.
2. Get Moving
Get moving and start your day as quickly as possible. This gets you out of your head and experiencing some early wins. Have a morning checklist to work through, so you don’t have to think while your brain is still waking up. Get up, make your bed, have some breakfast, shower, get dressed, etc.
3. Leave the House ASAP
Some people find that the quicker they leave the house in the morning, the faster their anger evaporates. Even though you like your home, getting a change of scene and making a start on your day helps. Packing your bag the night before helps for a speedy exit.
Exercising is excellent for your ADHD. It also helps change your mood as it floods your brain with feel good hormones. You can combine 3. and 4. by leaving the house and going to the gym.
5. Enjoy Your Life More
We don’t necessarily need to make big changes in our lives to experience big results. Sometimes, all it takes is a perception change and your mood also shifts.
The 5 minute journal is a great way to do this. Plus, it’s the perfect journal when you have ADHD, because it only takes 5 minutes! http://www.fiveminutejournal.com
6. Wake Up
Grumpiness can be connected with ‘sleep inertia’, which is a transitional phase from being asleep to awake. It can last anywhere from 5 to 20 minutes; although some people find it can take up to 4 hours. Experiment with a few things to see what helps you to wake up. Some people find coffee helps, others like to wake up gradually with a Full Spectrum Light Alarm Clock.
What helps your morning anger?