How to manage intense early morning or mid-morning anxiety where your heart starts racing as soon as you wake up along with chest tightness? This usually happens to me when I am aware that I have to do an exposure on that day or in coming few days.

I always feel the most anxiety and dread in the morning. That’s when I start overthinking a lot, and it becomes really hard not to seek reassurance on the internet and so on. What do you all do to ease the morning anxiety a bit?

I woke up feel so anxious right now again, how to help that feeling?

This one's a "what if" exposure; a way to trace the anxiety spiral and sit with the discomfort it brings, instead of trying to avoid or fix it. Here’s how it works: Start with your anxious thought: 1. “What if A happens?” Then go deeper: “Okay… if A happens, then what?” → “Then B.” 2. And again: “What if B happens?” → “Then C.” 3. Keep going (following the fear, not avoiding it) until you land on the core fear, the real root of the anxiety. It’s usually something sticky, existential, or deeply uncomfortable. 4. Once you’ve found it, stop. Now sit with it (the feeling). Notice how it shows up in your body. Where is the tension? The tightness? The urge to escape, fix, or seek reassurance? And just let it be there. Without trying to solve it. Just you, your body, and the fear; without resistance. This isn’t about fixing the fear. It’s about making room for it. It’s about learning that you can feel the fear and not let it control you.