Why Do I Wake Up With Anxiety In My Stomach?

Waking up with anxiety in your stomach can be a distressing way to start the day. This article, brought to you by WHY.EDU.VN, explores the potential roots of this phenomenon, from biological factors like cortisol to lifestyle elements like diet and stress management. We will provide practical techniques to manage these feelings. Learn relaxation methods, dietary adjustments, and mindfulness exercises to cultivate a sense of calm and control over your mornings, thereby addressing anxiety symptoms, anxious feelings, and anxiety triggers.

1. Understanding Morning Anxiety

Morning anxiety, characterized by a surge of worry and unease upon waking, is a common experience affecting many individuals. It manifests not only as mental distress but also through physical symptoms, most notably as anxiety in the stomach. Understanding the interplay of factors that contribute to this condition is the first step toward finding effective solutions.

1.1. Defining Morning Anxiety

Morning anxiety is distinct from general anxiety in its timing and often its intensity. It involves waking up with a heightened sense of fear, worry, or nervousness. This anxiety can manifest in various ways, including physical symptoms like a knot in the stomach, rapid heartbeat, and shortness of breath, as well as psychological symptoms such as racing thoughts and a sense of impending doom. These symptoms can significantly impact one’s ability to start the day productively and can set a negative tone for the hours ahead.

1.2. Prevalence and Impact

Morning anxiety is more common than many people realize. Studies suggest that a significant percentage of adults experience anxiety symptoms, with a notable portion reporting that these symptoms are most pronounced in the morning. This can lead to a cycle of anticipatory anxiety, where individuals dread waking up due to the expectation of experiencing these unpleasant symptoms. The impact extends beyond just the morning hours, potentially affecting work performance, personal relationships, and overall quality of life.

1.3. Common Symptoms

Recognizing the symptoms of morning anxiety is crucial for early intervention. These symptoms can vary in intensity and presentation but often include:

Gastrointestinal distress: Nausea, stomach cramps, diarrhea, or a general feeling of unease in the stomach.
Cardiovascular symptoms: Rapid heartbeat, palpitations, and increased blood pressure.
Respiratory symptoms: Shortness of breath, hyperventilation, and a feeling of tightness in the chest.
Psychological symptoms: Racing thoughts, difficulty concentrating, irritability, and a sense of dread or impending doom.
Physical symptoms: Trembling, sweating, and muscle tension.

Understanding these symptoms allows individuals to identify and address morning anxiety more effectively.

2. Biological Factors Contributing to Anxiety in the Stomach

Several biological processes can contribute to morning anxiety and the accompanying stomach discomfort. These include hormonal fluctuations, the body’s natural stress response, and the gut-brain axis.

2.1. Cortisol Awakening Response (CAR)

The Cortisol Awakening Response (CAR) is a natural phenomenon where cortisol levels, the body’s primary stress hormone, surge within the first 30-45 minutes after waking up. This surge is believed to prepare the body for the day’s activities by increasing alertness and energy levels. However, in individuals prone to anxiety, this natural increase in cortisol can trigger or exacerbate feelings of anxiety and stress.

Alt text: Graph illustrating the typical cortisol awakening response in healthy individuals, showing a surge in cortisol levels shortly after waking up.

Research indicates that individuals with chronic stress or anxiety disorders often exhibit an exaggerated CAR, meaning their cortisol levels rise higher and remain elevated for longer periods. This prolonged exposure to high cortisol levels can disrupt normal physiological functions, contributing to anxiety symptoms, including those experienced in the stomach.

2.2. The Gut-Brain Axis

The gut-brain axis refers to the bidirectional communication network between the gastrointestinal tract and the brain. This intricate system involves neural, hormonal, and immunological pathways, allowing the gut and brain to influence each other’s function.

The gut microbiome, the community of microorganisms residing in the digestive tract, plays a critical role in this communication. These microbes produce neurotransmitters like serotonin, dopamine, and GABA, which are essential for mood regulation. An imbalance in the gut microbiome, known as dysbiosis, can disrupt neurotransmitter production and contribute to anxiety and mood disorders.

Alt text: Diagram illustrating the bidirectional communication pathways of the gut-brain axis, showing the influence of the gut microbiome on brain function and vice versa.

Studies have shown that individuals with anxiety disorders often have altered gut microbiomes. Furthermore, interventions aimed at restoring gut health, such as probiotics and dietary changes, have been shown to reduce anxiety symptoms, highlighting the importance of the gut-brain axis in mental health.

2.3. Hormonal Imbalances

Hormonal imbalances can also contribute to morning anxiety. Fluctuations in hormones like serotonin, dopamine, and GABA can affect mood regulation and increase susceptibility to anxiety.

Serotonin, often referred to as the “feel-good” neurotransmitter, plays a crucial role in regulating mood, sleep, and appetite. Low levels of serotonin have been linked to depression and anxiety. Dopamine, another neurotransmitter, is involved in reward and motivation. Imbalances in dopamine levels can lead to feelings of apathy, fatigue, and increased anxiety. GABA, an inhibitory neurotransmitter, helps to calm the nervous system. Low GABA levels can result in heightened anxiety and difficulty relaxing.

Addressing hormonal imbalances through lifestyle changes, such as diet, exercise, and stress management, or through medical interventions, can help alleviate anxiety symptoms.

3. Psychological Factors Contributing to Anxiety in the Stomach

Psychological factors play a significant role in the experience of morning anxiety. Stress, underlying mental health conditions, and negative thought patterns can all contribute to waking up with anxiety in the stomach.

3.1. Stress and Worry

Chronic stress and excessive worry are major contributors to anxiety. When individuals are under constant stress, the body’s stress response system becomes chronically activated, leading to elevated levels of cortisol and other stress hormones. This can disrupt the normal functioning of the nervous system and increase susceptibility to anxiety.

Worrying about upcoming events, financial difficulties, relationship problems, or other life stressors can trigger anxiety symptoms, including those experienced in the stomach. The anticipation of these stressors can lead to rumination and negative thought patterns, exacerbating anxiety.

3.2. Underlying Mental Health Conditions

Underlying mental health conditions, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and depression, can significantly contribute to morning anxiety. These conditions are characterized by persistent and excessive worry, fear, and nervousness, which can manifest as anxiety in the stomach.

Generalized Anxiety Disorder (GAD): Characterized by chronic and excessive worry about various aspects of life, such as work, relationships, and health.
Panic Disorder: Involves recurrent and unexpected panic attacks, which are sudden episodes of intense fear accompanied by physical symptoms like rapid heartbeat, shortness of breath, and dizziness.
Social Anxiety Disorder: Characterized by intense fear of social situations and scrutiny by others.
Depression: A mood disorder characterized by persistent feelings of sadness, hopelessness, and loss of interest in activities.

3.3. Negative Thought Patterns

Negative thought patterns, such as catastrophizing, overgeneralization, and black-and-white thinking, can contribute to anxiety. These thought patterns can distort reality and lead to excessive worry and fear.

Catastrophizing: Imagining the worst possible outcome in a situation.
Overgeneralization: Drawing broad conclusions based on a single event.
Black-and-White Thinking: Seeing things in extremes, with no middle ground.

Challenging and reframing these negative thought patterns through cognitive-behavioral therapy (CBT) can help reduce anxiety symptoms.

4. Lifestyle Factors Contributing to Anxiety in the Stomach

Lifestyle factors, such as diet, sleep, and physical activity, can significantly impact anxiety levels. Making positive changes in these areas can help reduce morning anxiety and improve overall well-being.

4.1. Diet and Nutrition

Diet plays a crucial role in mental health. Certain foods can trigger or exacerbate anxiety symptoms, while others can have a calming effect.

Foods to Avoid: Processed foods, sugary drinks, caffeine, and alcohol can worsen anxiety symptoms.
Foods to Include: Whole grains, lean proteins, fruits, vegetables, and healthy fats can help regulate mood and reduce anxiety.

Specific nutrients, such as omega-3 fatty acids, magnesium, and B vitamins, have been shown to have anti-anxiety effects. Consider incorporating foods rich in these nutrients into your diet.

Alt text: Image of a healthy diet plate, including fruits, vegetables, whole grains, and lean proteins, highlighting the importance of balanced nutrition for mental health.

4.2. Sleep Quality and Quantity

Sleep deprivation can significantly increase anxiety levels. Aim for 7-9 hours of quality sleep per night. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure a comfortable sleep environment.

Tips for Improving Sleep: Avoid caffeine and alcohol before bed, limit screen time, practice relaxation techniques, and create a dark, quiet, and cool sleep environment.

4.3. Physical Activity

Regular physical activity has been shown to reduce anxiety symptoms. Exercise releases endorphins, which have mood-boosting effects. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Types of Exercise: Aerobic exercises, such as running, swimming, and cycling, are particularly effective for reducing anxiety. Yoga, tai chi, and other mind-body practices can also be beneficial.

5. Practical Techniques to Manage Morning Anxiety

Several practical techniques can help manage morning anxiety and reduce the experience of anxiety in the stomach. These include relaxation techniques, mindfulness exercises, and cognitive strategies.

5.1. Relaxation Techniques

Relaxation techniques can help calm the nervous system and reduce anxiety symptoms.

Deep Breathing Exercises: Practice diaphragmatic breathing to slow the heart rate and promote relaxation.
Progressive Muscle Relaxation: Tense and release different muscle groups to reduce muscle tension and promote relaxation.
Guided Imagery: Visualize a peaceful and calming scene to reduce anxiety and promote relaxation.

5.2. Mindfulness Exercises

Mindfulness exercises can help focus attention on the present moment and reduce rumination and worry.

Mindful Meditation: Practice sitting quietly and focusing on the breath, noticing thoughts and feelings without judgment.
Body Scan Meditation: Bring awareness to different parts of the body, noticing any sensations without judgment.
Mindful Walking: Pay attention to the sensations of walking, such as the feeling of the feet on the ground and the movement of the body.

5.3. Cognitive Strategies

Cognitive strategies can help challenge and reframe negative thought patterns that contribute to anxiety.

Cognitive Restructuring: Identify and challenge negative thought patterns, replacing them with more realistic and positive ones.
Thought Journaling: Write down anxious thoughts and feelings, then examine them for distortions and inaccuracies.
Affirmations: Create positive statements to counteract negative thoughts and promote self-compassion.

6. Seeking Professional Help

If morning anxiety persists despite implementing lifestyle changes and self-help techniques, seeking professional help is essential. Mental health professionals can provide evidence-based treatments, such as therapy and medication, to help manage anxiety symptoms.

6.1. Therapy Options

Therapy can provide individuals with the tools and strategies to manage anxiety effectively.

Cognitive-Behavioral Therapy (CBT): Helps identify and change negative thought patterns and behaviors that contribute to anxiety.
Exposure Therapy: Gradually exposes individuals to feared situations or objects to reduce anxiety.
Acceptance and Commitment Therapy (ACT): Focuses on accepting difficult thoughts and feelings and committing to values-based actions.

6.2. Medication Options

Medication can help reduce anxiety symptoms and improve overall functioning.

Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can help regulate mood and reduce anxiety.
Anti-Anxiety Medications: Benzodiazepines can provide short-term relief from anxiety symptoms, but they can be habit-forming and are not recommended for long-term use.
Beta-Blockers: Can help reduce physical symptoms of anxiety, such as rapid heartbeat and trembling.

6.3. When to Consult a Doctor

Consult a doctor if:

Anxiety symptoms are severe and interfere with daily functioning.
Anxiety is accompanied by other symptoms, such as depression, suicidal thoughts, or substance abuse.
Self-help techniques and lifestyle changes are not effective in managing anxiety.

7. Creating a Morning Routine for Anxiety Relief

Establishing a consistent and calming morning routine can help reduce anxiety and set a positive tone for the day.

7.1. Preparing the Night Before

Preparing for the morning the night before can reduce stress and anxiety.

Plan the Day: Make a to-do list to prioritize tasks and reduce feelings of overwhelm.
Prepare Breakfast: Prepare breakfast in advance to save time and ensure a healthy start to the day.
Lay Out Clothes: Choose clothes for the next day to avoid decision fatigue in the morning.

7.2. Gradual Wake-Up

Avoid jolting awake to reduce stress on the body.

Use a Gentle Alarm: Choose an alarm with a gradual wake-up feature, such as a sunrise alarm or a gentle sound.
Avoid Snoozing: Resist the urge to snooze, as it can disrupt sleep patterns and increase grogginess.

7.3. Incorporating Calming Activities

Incorporate calming activities into the morning routine to reduce anxiety.

Mindful Stretching: Practice gentle stretching to release muscle tension and promote relaxation.
Gratitude Practice: Take a few minutes to reflect on things to be grateful for.
Positive Affirmations: Repeat positive statements to boost self-esteem and reduce negative thoughts.

By understanding the various factors that contribute to anxiety in the stomach and implementing practical techniques to manage it, individuals can reduce morning anxiety and improve their overall well-being. Remember, if anxiety symptoms persist, seeking professional help is essential. Visit WHY.EDU.VN for more information and resources on managing anxiety and improving mental health.

Don’t let anxiety control your mornings. Discover expert-backed strategies and personalized solutions at WHY.EDU.VN. Our team of specialists is ready to provide you with the support and guidance you need to start each day with confidence and calm. Visit us at 101 Curiosity Lane, Answer Town, CA 90210, United States, or reach out via WhatsApp at +1 (213) 555-0101. Let WHY.EDU.VN be your partner in achieving lasting peace of mind.

8. The Role of Sleep Environment

The environment in which you sleep can significantly impact your anxiety levels upon waking. Creating a comfortable, conducive sleep environment is essential for reducing morning anxiety.

8.1. Optimizing Sleep Space

Optimizing the sleep space involves making adjustments to promote relaxation and restful sleep.

Temperature: Keep the bedroom cool, ideally between 60-67°F (15-19°C), to facilitate sleep.
Darkness: Ensure the room is dark to promote melatonin production, a hormone that regulates sleep.
Quiet: Minimize noise by using earplugs, a white noise machine, or soundproofing materials.
Comfort: Invest in a comfortable mattress, pillows, and bedding to enhance sleep quality.

8.2. Reducing Clutter

A cluttered bedroom can contribute to stress and anxiety. Decluttering the space can promote a sense of calm and relaxation.

Organize Belongings: Keep the bedroom tidy and organized to reduce visual distractions and promote a sense of order.
Minimize Electronics: Remove or minimize electronic devices, such as televisions and computers, from the bedroom to reduce distractions and promote better sleep.

8.3. Aromatherapy

Certain scents have been shown to promote relaxation and reduce anxiety.

Lavender: Lavender is known for its calming properties and can help reduce anxiety and promote sleep.
Chamomile: Chamomile has a soothing effect and can help reduce anxiety and promote relaxation.
Sandalwood: Sandalwood has a grounding effect and can help reduce stress and promote a sense of calm.

9. Building a Support System

Having a strong support system can provide emotional support and reduce feelings of isolation, which can contribute to anxiety.

9.1. Connecting with Others

Connecting with others can provide a sense of belonging and reduce feelings of loneliness.

Spend Time with Loved Ones: Make time to spend with family and friends, engaging in activities that bring joy and connection.
Join Support Groups: Consider joining a support group for individuals with anxiety to share experiences and receive support.

9.2. Communicating Feelings

Communicating feelings can help reduce emotional burden and promote understanding.

Talk to a Trusted Friend or Family Member: Share feelings and concerns with a trusted friend or family member to gain support and perspective.
Seek Professional Counseling: Consider seeking professional counseling to learn coping skills and manage anxiety.

9.3. Setting Boundaries

Setting boundaries can help protect emotional well-being and reduce stress.

Learn to Say No: Avoid overcommitting and learn to say no to requests that cause stress or overwhelm.
Limit Exposure to Toxic Relationships: Limit contact with individuals who are negative, critical, or emotionally draining.

10. Understanding the Role of Light Exposure

Light exposure plays a crucial role in regulating the body’s circadian rhythm, which can impact mood and anxiety levels.

10.1. Morning Light Exposure

Exposure to natural light in the morning can help regulate the body’s circadian rhythm and improve mood.

Open Curtains or Blinds: Open curtains or blinds immediately upon waking to allow natural light into the bedroom.
Spend Time Outdoors: Spend time outdoors in the morning to maximize exposure to natural light.

10.2. Evening Light Exposure

Limiting exposure to blue light in the evening can help promote better sleep.

Avoid Screens Before Bed: Avoid using electronic devices, such as smartphones, tablets, and computers, for at least one hour before bed.
Use Blue Light Filters: Use blue light filters on electronic devices to reduce exposure to blue light.

10.3. Light Therapy

Light therapy involves using a specialized light box to simulate natural light and improve mood.

Consult a Doctor: Consult a doctor before starting light therapy to determine if it is appropriate.
Use a Light Box: Use a light box for 20-30 minutes each morning to improve mood and reduce anxiety.

11. Addressing Specific Triggers

Identifying and addressing specific triggers for morning anxiety can help reduce the frequency and intensity of symptoms.

11.1. Identifying Triggers

Keep a journal to track anxiety symptoms and identify potential triggers.

Record Symptoms: Record the date, time, and intensity of anxiety symptoms.
Note Potential Triggers: Note any events, thoughts, or situations that may have triggered anxiety.

11.2. Developing Coping Strategies

Develop specific coping strategies for managing identified triggers.

Problem-Solving: Identify problems and develop solutions to reduce stress.
Cognitive Restructuring: Challenge negative thoughts and replace them with more realistic and positive ones.
Relaxation Techniques: Practice relaxation techniques to calm the nervous system and reduce anxiety.

11.3. Seeking Professional Guidance

Consult a mental health professional for guidance on managing specific triggers.

Therapy: Therapy can help develop coping skills and manage anxiety related to specific triggers.
Medication: Medication may be prescribed to reduce anxiety symptoms and improve overall functioning.

12. The Impact of Caffeine and Alcohol

Caffeine and alcohol can have a significant impact on anxiety levels, particularly in the morning.

12.1. Caffeine

Caffeine is a stimulant that can increase anxiety symptoms.

Limit Intake: Limit caffeine intake, particularly in the afternoon and evening.
Avoid Caffeine Before Bed: Avoid caffeine for at least six hours before bed to promote better sleep.

12.2. Alcohol

Alcohol can initially have a relaxing effect, but it can disrupt sleep and increase anxiety symptoms.

Avoid Alcohol Before Bed: Avoid alcohol before bed to promote better sleep.
Limit Intake: Limit alcohol intake overall to reduce anxiety symptoms.

12.3. Alternatives

Consider alternatives to caffeine and alcohol to promote relaxation and reduce anxiety.

Herbal Teas: Chamomile, lavender, and passionflower teas can promote relaxation and reduce anxiety.
Water: Staying hydrated can improve mood and reduce anxiety.

13. The Importance of Self-Compassion

Practicing self-compassion can help reduce anxiety and promote emotional well-being.

13.1. Understanding Self-Compassion

Self-compassion involves treating oneself with kindness, understanding, and acceptance, particularly during difficult times.

Recognize Suffering: Acknowledge that suffering is a normal part of the human experience.
Practice Kindness: Treat oneself with kindness and understanding, rather than criticism and judgment.
Remember Common Humanity: Recognize that everyone experiences difficulties and imperfections.

13.2. Practicing Self-Care

Engage in activities that promote self-care and reduce stress.

Take Breaks: Take regular breaks throughout the day to relax and recharge.
Engage in Hobbies: Engage in activities that bring joy and fulfillment.
Spend Time in Nature: Spend time in nature to reduce stress and improve mood.

13.3. Seeking Professional Support

Consult a therapist or counselor for guidance on practicing self-compassion.

Therapy: Therapy can help develop self-compassion skills and manage anxiety.
Support Groups: Support groups can provide a sense of community and support for practicing self-compassion.

14. Understanding Anxiety and Its Connection to Other Health Conditions

Anxiety can often be linked to other underlying health conditions. Understanding these connections is vital for comprehensive care.

14.1. Identifying Comorbidities

Certain medical conditions can exacerbate or trigger anxiety.

Thyroid Issues: Both hyperthyroidism and hypothyroidism can cause anxiety-like symptoms.
Heart Conditions: Irregular heartbeats and other cardiac issues can lead to increased anxiety.
Chronic Pain: Persistent pain can trigger and worsen anxiety disorders.
Respiratory Issues: Conditions like asthma or COPD can lead to anxiety, particularly during breathing difficulties.
Diabetes: Fluctuations in blood sugar levels can cause anxiety symptoms.

14.2. Managing Co-Occurring Conditions

Addressing comorbid conditions is essential for effective anxiety management.

Medical Evaluation: Consult a physician for a thorough assessment to rule out or manage underlying health issues.
Holistic Treatment: Combine medical treatments with psychological interventions for comprehensive care.

14.3. The Importance of Multidisciplinary Care

A multidisciplinary approach ensures all aspects of health are addressed.

Team Approach: Collaborate with a team of healthcare providers, including physicians, therapists, and dietitians.
Integrated Care: Integrate medical and psychological treatments for holistic well-being.

15. Long-Term Strategies for Maintaining Mental Wellness

Adopting long-term strategies is key to sustaining mental wellness and preventing anxiety.

15.1. Regular Check-Ins

Schedule regular mental health check-ins to monitor well-being.

Self-Assessments: Periodically evaluate your mental state using standardized questionnaires.
Professional Consultations: Schedule routine appointments with a mental health professional for ongoing support.

15.2. Continuous Learning

Stay informed about the latest mental health research and strategies.

Educational Resources: Read books, articles, and journals to expand your knowledge.
Workshops and Seminars: Attend workshops and seminars to learn new skills and techniques.

15.3. Adapting Strategies

Be flexible and adapt strategies as life circumstances change.

Re-evaluate Techniques: Periodically reassess the effectiveness of your current strategies.
Adjust Routines: Modify routines to accommodate changing needs and challenges.

Woman Meditating Outdoors

By integrating these comprehensive strategies, individuals can significantly reduce morning anxiety and enhance their overall quality of life. Remember, the path to mental wellness is a continuous journey that requires commitment, adaptability, and the support of professionals and loved ones. For further assistance and resources, contact WHY.EDU.VN at 101 Curiosity Lane, Answer Town, CA 90210, United States, or via WhatsApp at +1 (213) 555-0101.

FAQ About Waking Up with Anxiety in Your Stomach

Here are some frequently asked questions about waking up with anxiety in your stomach:

Why do I always wake up with anxiety in my stomach?
- Waking up with anxiety in your stomach can be due to several factors, including the cortisol awakening response, underlying stress, mental health conditions, and lifestyle factors such as poor diet and sleep habits.
Can diet affect my morning anxiety?
- Yes, diet can significantly impact anxiety levels. Processed foods, sugary drinks, caffeine, and alcohol can worsen anxiety symptoms, while a diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats can help regulate mood.
What relaxation techniques can help with morning anxiety?
- Effective relaxation techniques include deep breathing exercises, progressive muscle relaxation, guided imagery, and mindfulness meditation.
How does sleep quality affect anxiety in the morning?
- Poor sleep quality can significantly increase anxiety levels. Aim for 7-9 hours of quality sleep per night to help regulate mood and reduce anxiety symptoms.
Is it normal to have anxiety in the morning?
- While occasional anxiety is normal, consistently waking up with anxiety may indicate an underlying issue that needs attention.
When should I seek professional help for morning anxiety?
- You should seek professional help if anxiety symptoms are severe and interfere with daily functioning, are accompanied by other symptoms such as depression or suicidal thoughts, or if self-help techniques are not effective.
Can mental health conditions cause morning anxiety?
- Yes, underlying mental health conditions such as generalized anxiety disorder, panic disorder, social anxiety disorder, and depression can significantly contribute to morning anxiety.
How can I create a calming morning routine?
- Create a calming morning routine by preparing the night before, using a gentle alarm, and incorporating calming activities such as mindful stretching, gratitude practice, and positive affirmations.
What role does light exposure play in morning anxiety?
- Light exposure plays a crucial role in regulating the body’s circadian rhythm. Exposure to natural light in the morning can help improve mood, while limiting exposure to blue light in the evening can promote better sleep.
How can I build a support system to help with my anxiety?
- Build a support system by connecting with loved ones, joining support groups, communicating your feelings, and setting boundaries to protect your emotional well-being.

If you’re struggling with morning anxiety, remember that you’re not alone and help is available. Don’t hesitate to reach out to why.edu.vn for personalized advice and support. Our team of experts is dedicated to helping you find lasting relief and regain control of your mornings. Contact us today at 101 Curiosity Lane, Answer Town, CA 90210, United States, or via WhatsApp at +1 (213) 555-0101.