We all occasionally wake up feeling anxious because we’re stressed about that assignment, project, interview, or some other task we’re dreading. Morning anxiety becomes a bigger concern if we wake up anxious most days of the week and if it affects how we function in our daily lives. It’s important to know when it might be helpful to seek therapy or other interventions for morning anxiety.
What Is Morning Anxiety?
Morning anxiety isn’t a formal mental health diagnosis.1 However, morning anxiety is described as an overall feeling of dread, stress, and worry when you wake up in the morning. This is a common issue for many and this type of anxiety may occur occasionally or on a more regular basis.
It is also possible that someone who experiences anxiety most or all mornings of the week may actually have generalized anxiety disorder, which is often described as broad and chronic anxiety across a wide range of life areas that persists longer than six months.1 People who have generalized anxiety disorder may feel morning anxiety that much more intensely since they are already quite prone to anxiety.2
If you feel that you are being affected by morning anxiety on a regular basis (or its counterpart, morning depression), it might be useful to reach out to your doctor and possibly to a mental health professional to explain your concerns. Once they understand your symptoms, they can help you get the care you need.
Why Am I Waking Up With Anxiety?
When we wake up in the mornings, our stress hormone, cortisol, is naturally higher. It tends to rise shortly before we wake up and is highest in the 30-45 minutes after waking. This is called the Cortisol Awakening Response (CAR).3 For those with morning anxiety, this increase in cortisol plays a factor in an increase in anxiety, since high cortisol leads to a faster heartbeat, increased blood flow, and higher adrenaline—all of which are triggers for heightened anxiety.
It is also common for those who experience anxiety when they go to sleep to have higher levels of cortisol in their body, resulting in a greater release of cortisol in the morning that further adds to their feelings of anxiety in the mornings.1,2,3 It’s evident that there are many interrelated factors and mechanisms at play when it comes to the occurrence of anxiety and how it is experienced by individuals.
Furthermore, there is also a direct link between caffeine, sugar, and anxiety where an increase in these substances often contributes to higher anxiety. Likewise, low blood sugar can also worsen anxiety, so it’s important to eat regular, balanced, and healthy meals and stay hydrated with water as much as possible. In doing so, one may find that their anxiety in the morning remains at a more manageable level.2
Morning Anxiety Symptoms
We all experience symptoms of morning anxiety from time to time. No two people are exactly alike – everyone may experience these symptoms and their intensity or frequency to varying degrees. What is important is to recognize what the symptoms of anxiety are to build awareness so you understand what is happening to you and can take the first step towards positive change.
Morning anxiety can include the following symptoms:1, 2
- Restlessness
- Irritability
- Fatigue
- Panic attack symptoms – difficulty breathing, tight chest, rapid heart rate, tense muscles, sweating, nausea
- Racing thoughts
- Difficulty focusing or concentrating
- Difficulty calming yourself down
You may experience one or more of these symptoms on any given morning when you feel anxious. It may be useful to write your symptoms in a journal as well as what events occurred that day – or what you may be worried about will happen that day – to help identify a potential pattern. In doing so, you gain a better understanding of your anxiety and how and why it occurs in hopes that you can begin to take steps towards managing it better.
13 Tips for How to Get Rid of Morning Anxiety
While you may not be able to totally get rid of your morning anxiety, recognizing the symptoms of morning anxiety is the first step towards taking action. It’s important to choose regular, actionable goals to focus on in order to calm your anxiety in the mornings.
The following are 13 ways to minimize anxiety in the morning:
1. Focus on Good Sleep Hygiene
If you find yourself having challenges falling asleep or staying asleep, it may mean that you need to work on your sleep hygiene. You can do this by going to sleep at a consistent time every night, engaging in relaxing activities before bed (e.g. a bath soak, reading a book on a light topic, doing a puzzle, listening to relaxing music, etc.). All of these ideas can help you achieve better quality sleep, which can also help reduce how intense your anxiety may be upon waking up.
2. Limit TV & Social Media (Especially Before Bed)
TV and social media consumption in the morning and night are not ideal for anxiety. Giving yourself a time limit to what and how much you will consume is important as you need time for your mind to rest. TV and social media have a way of sucking you into content and stories that can perpetuate anxiety, not to mention impact sleep.
3. Eat Breakfast
Beginning the day with a meal is a good way to start off your mind and body. It helps to fuel the body to manage the tasks of the day and helps to regulate blood sugar, which can impact your emotions and mindset throughout the day.
4. Develop a Morning Routine
Getting up at a regular time every day will help your body feel prepared for the day more consistently and you will be less likely to wake up in a panic. In addition, planning your day in advance and figuring out what your key priorities are may help set the tone for the day and allow you to get a better handle on your anxiety.
5. Start the Day With an Intentional Mindfulness Practice
Do you find that you jump straight into turning on the tv, listening to the news, or checking your phone for messages or social media updates when you get up in the morning? If you find this adds to your anxiety, perhaps it might be worthwhile not reaching for your phone right away and trying instead to start the day with a brief meditation, deep breathing, havening, or gentle stretching to see if that helps to lower your anxiety.
Similarly, putting aside time in the morning for exercise may help relieve anxiety, stress, and tension – try 30 minutes of walking or some kind of moderate exercise within what is physically feasible for you to help start the day off on a good path.
6. Up Your Physical Activity
Increasing exercise is a great way to manage anxiety, and starting the day with yoga or a walk, or any type of movement, can be a good way to wake up your body and mind. It leaves you feeling energized instead of anxious and you are able to better focus on tasks of the day.
7. Reduce Your Caffeine & Sugar Intake
Drinking lots of coffee or eating sugary foods can further increase your anxiety, so it’s best to limit or avoid them as much as possible.4 You might notice your anxiety levels go down as you make this change. Having a healthier diet – for example, consuming more fruits, vegetables, and staying hydrated with water – are great ways to build up your overall health and manage your anxiety.
8. Reduce Your Alcohol Consumption
Sometimes we turn to substances to help us cope with anxiety. However, that may have a negative impact on our performance in school, work, extracurricular activities, and other important areas of life. Try to reduce substance use as much as possible so you can approach the day with a clear mind and intent.
9. Remind Yourself of What You’re Grateful For
When you’re so focused on your anxiety, it can be hard to think about anything else. Make a solid effort to focus on what you’re grateful for each day as a reminder that things aren’t always bad or stressful. It can be as simple as a little smile from your loved one or as big as being thankful for your health, financial stability, or the roof over your head – feel free to make note of whatever your mind gravitates to in the moment.
10. Challenge Anxious Thoughts
If you find yourself going down a negativity spiral, try to bring awareness to your anxiety and challenge yourself to think of a positive alternative. Observe if this helps you get back on track in terms of reducing your anxiety and improving your mood. You could use anxiety journaling prompts to help you challenge your anxious thoughts.
11. Focus on What You Can Control
Shifting your attention to what you can control can help you feel more at peace with how the day unfolds and when things come up that aren’t going according to plan.
12. Reflect on What You’re Looking Forward To
During an anxiety peak, it may be difficult to think about anything other than feeling anxious or stressed. However, it can also be helpful to think about something you’re looking forward to – time with your child or partner, meeting up with a friend for a walk, or devoting time to a hobby of yours. In thinking this way, you give anxiety less of a hold over your life and you get to take the reins instead.
13. Set a Timer on Anxious Thoughts
Give yourself a set period of time to acknowledge your anxious thoughts, then redirect your attention and behavior towards something else. Stopping anxious thoughts in its tracks can be very challenging. That’s why allowing yourself a bit of time to observe your thoughts and feelings and acknowledge them before moving on can help you deal with your anxiety directly before you start diverting yourself to what you need to focus on for the rest of the day.
When to Get Professional Help for Morning Anxiety
If you’re finding that your sleep is significantly affected or you are waking up every day or multiple days a week with severe anxiety, then it may be time to get help to address your anxiety. Another potential sign that it’s time for help is if you notice that anxiety affects you for part or most of any given day.
Additionally, if you find that your morning anxiety is interfering with your daily life and that it’s hard for you to cope with your work, school, family, or other responsibilities, then it may be important to seek out professional help.
How Is Morning Anxiety Treated?
Anxiety therapy is very beneficial for treating the underlying causes of anxiety, identifying ways to cope with anxiety, and adjusting your lifestyle to allow for more tranquility and peace. Choosing a therapist can feel like a daunting task, but an online therapy directory is a great place to start looking.
Your therapist may use a range of approaches—cognitive behavioral therapy, exposure therapy, trauma-informed practice, and other techniques—to help you effectively deal with your anxiety. They may also recommend lifestyle changes like focusing on nutrition, exercise, sleep, and self-care like yoga, meditation, and relaxation activities to help keep your anxiety at manageable levels and to also help you cope better with anxiety and stressful situations when they do occur.
Additionally, your doctor or a psychiatrist can prescribe anti-anxiety medication that may lead to a reduction of your anxiety symptoms.
Final Thoughts
If you wake up regularly feeling anxious, you may feel that there is little hope for change and that your anxiety is never going to go away. However, it’s important to know that there is help out there for you in terms of medication, therapy, and lifestyle changes that can enable you to get more control over your anxiety and your life.
Morning Anxiety Infographics
