I have said, in jest, that anxiety makes the world go round. It is certainly a common, relatable experience today. There are many types of anxiety, one of which is morning anxiety. Waking up with anxiety can feel confusing or disconcerting because usually nothing has happened yet in the day to warrant it. That is, from a logical perspective. But anxiety is not logical. Morning anxiety, as is the case for all mental health challenges, is not a sign of personal weakness or failure.
Anxiety first thing can significantly affect the rest of your day if not addressed. You do have the power to break the cycle. Interrupting the anxiety cycle often requires a purposeful routine change, plus awareness and education on what’s happening. Stay tuned for a practical guide on all of this, so that you can effectively tackle anxiety in the morning.
Waking up with anxious thoughts can set in motion a series of additional undesired effects. These may include nervous tension, physical symptoms, catastrophic thinking, or avoidance that reinforces the anxiety loop. In turn, morning anxiety may interfere with your daily functioning, productivity, mood, relationships, or physical health.
Breaking this negative cycle is often the result of a two-pronged approach. Using a combination of immediate relief tactics and long term interrupting strategies can help you overcome morning anxiety. Let’s get into more detail.
Yes, especially for people with a history of anxiety or depression or who are going through a hard time. It can also occur in people who have never had anxiety before. Even if nothing specific per se is happening, it is a real physiological and psychological experience and not uncommon.
Morning anxiety can signal dysregulated sleep patterns, high baseline stress, or anticipatory worry about daily demands or conflicts. Now we will go over what it feels like, possible causes, and the crux of how to overcome and avoid this distressing form of anxiety. You are not alone, and relief is in your future!
Here are some of the most common signs and symptoms of morning anxiety:
One of the oft discussed reasons that anxiety can flare in the morning is cortisol. Stress hormones like cortisol are naturally highest shortly after waking. There is even a term for it, called cortisol awakening response CAR. It is biological in that cortisol helps wake up your body after being in the sleep state for hours.
This means that for many people, a sense of dread can rise up even before feet hit the floor. If you are already sensitive or prone to anxiety, your body and mind can misattribute the hormone spike as a threat. Other triggers include a tough day ahead, anticipated stress or conflict, poor sleep, low blood sugar, or dehydration. These of course can be exacerbated by lifestyle and personal factors such as drinking or substance use the night before, too much caffeine without food, or overthinking.
Let’s now go over some of the most likely culprits for anxiety in the morning. If you wake up feeling anxious, nervous, or worried, it is no fun and can even become debilitating. Understanding where it may be coming from is the first step to breaking the cycle.
As I mentioned above, natural hormone spikes in the morning may be partially or fully responsible. If the anxiety goes away pretty quickly once you get up and get your day started, it may not need any further attention. Everyone is different, and it’s possible you are going through a period where your hormones are changing or more easily affected in the early morning.
This one is also so normal! A fitful night of sleep can trigger even the best of us in all sorts of unpleasant ways. Lack of sleep or poor sleep can not only bring exhaustion and moodiness, but anxiety.
Sleep apnea or other conditions can contribute to morning anxiety. If your sleep is impacted or you suspect a disorder, check in with your doctor. You can also research how to know if you have a sleep disorder and the telltale signs.
The circadian rhythm refers to your sleep wake cycle. It has a lot to do with your daily routine or lack thereof, bedtime, plus the amount of and time you go to sleep. If, for example, you have a habit of staying up until 2am and waking at 7 (or 11!), your rhythm may be out of whack and cause anxiety.
Most of us love our caffeine, and it does actually have benefits in my view. But too much is a known anxiety trigger. Experiment with what amount works for you. Take notes on how your sleep, mood, and anxiety levels are affected. I generally recommend limiting to 2 cups of coffee per day (or 3ish cups of caffeinated tea).
Similarly to caffeine, sugar is a bright spot or happy treat for most people. But too much is the opposite. Not only do sugar crashes from blood sugar fluctuations tend to also crash your energy levels, but anxious thoughts may rear their ugly head.
This is a lesser known contributor to anxiety, but dehydration has powerful effects on the body. The majority of people don’t drink enough water, water with electrolytes, and herbal tea (liquids that hydrate). Try to work more of these into your day and evening (stop an hour or two before bed if you wake up a lot).
These are usually related to each other. If you ruminate, meaning overthink or obsess on negative possibilities, you may also struggle with low self-worth. If you don’t believe in or value yourself, this thought spiraling may happen without you even realizing. The good news is that you can fix it. The first part is becoming aware, then addressing it though healthy methods like therapy, meditation, or journaling.
Mental health conditions or symptoms may be driving morning anxiety. Examples include generalized anxiety disorder (GAD), panic disorder, social anxiety, and depression. These may intertwine with my prior point about rumination. Definitely get treated by a therapist or psychiatrist. Ask friends for a referral or research what professionals in your area (or online) may be covered by your insurance.
It may take some trial and error to discover how your morning anxiety responds to various routine changes and habits. Here are 6 powerful ways to get a handle on it.
Setting yourself up for success in the morning is strongly related to sleep hygiene. This means consistent healthy habits. Try to go to bed and get up around the same time each night/day. Limit screen time and blue light as well as liquids and stimulants (alcohol, nicotine) before bed. Reduce noise and light as much as possible. A white noise machine, soothing audio, or blackout curtains can be helpful.
On the flip side of course is morning hygiene. Some people love having a very specific or in depth routine, but a few basics work well too. Deep breathing is particularly helpful for anxiety, even if it’s just five slow breaths before rising. Getting some sunshine or going outside, eating a nourishing breakfast, and exercising are also excellent.
You might like to incorporate some of these somatic exercises for anxiety into your routine as well.
One of the best cognitive techniques to address anxiety is CBT, cognitive behavioral therapy. CBT involves identifying and changing detrimental thought patterns and behaviors, usually guided by a trained professional. A related method is called thought reframing, where you challenge negative thoughts and beliefs.
I also like to recommend positive affirmations. In a similar vein, you can start to fill your mind and heart with encouraging thoughts to crowd out negativity. Read my blog about affirmations for motivation here, and my blog about affirmations for healing here.
As I’ve already touched on, keep a journal or make notes on how much anxiety you have day to day. You can also create a simple checklist for 30 days as an experiment. Note any changes and the relationship between anxiety and your habits and thoughts.
A hidden cause of anxiety is people pleasing and not setting healthy boundaries in your relationships. If you struggle to put yourself first or say no, anxiety is a natural result.
Also learn about manipulative behaviors such as gaslighting and love bombing, and protect yourself accordingly.
Finally, don’t hesitate to get extra help from a therapist or anxiety specialist. Sometimes we can’t handle everything on our own, and there is absolutely no shame in that. That’s why mental health professionals exist!
Check out the following tips for avoiding and preventing morning anxiety:
This varies; some people find that morning anxiety reliably subsides by mid morning or lunchtime. Others struggle throughout the day. And morning anxiety may also only happen during a particularly busy or stressful time. All is normal and valid. Give yourself a lot of grace and compassion as you navigate the best therapeutic methods for you.
Thanks for reading! Now I’m curious about your experience. Share in the comments, and please do note if you have any tips for the community! We all learn best from each other.
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