How to Manage Morning Anxiety

Are you the type of person to wake up with a sinking feeling in your stomach, or a head racing with a multitude of reasons to be anxious before the day even begins? Morning anxiety is a common issue that many people face on a daily basis. It can consist of feelings of restlessness, irritation, tenseness, or feelings of heaviness. 

If you find yourself experiencing morning anxiety, there is actually a scientific explanation behind this phenomenon. Cortisol, which is commonly known as the “stress hormone” is often at its highest levels during the first hour of waking up, and this can especially take a toll for those who already experience high levels of stress or anxiety. For instance, going to bed with anxious thoughts and worries can impact the state you experience when waking up in the morning. 

Although waking up with anxiety can oftentimes feel like a never ending cycle, there are methods you can experiment with to manage your morning anxiety. Certain lifestyle changes, such as sleeping early, limiting alcohol and caffeine intake, partaking in a balanced diet, and avoiding screen time immediately before and after you sleep, can help to reduce symptoms of anxiety first thing in the morning. Exercising in the morning is also a valuable way to lift your mood and improve your mental and physical health. 

Beyond these lifestyle changes, there are simpler approaches to reducing your morning anxiety, such as listening to sounds that soothe you when you wake up. Examples of this can include nature sounds, instrumental music, or even your favorite disney songs. There are also a handful of podcasts that focus on mindfulness and discovering peace, such as “Jay Shetty”, “Daily Motivations”, or “It’s Growing Season,” just to name a few. If you find that your morning anxiety still does not subside, it can be beneficial to practice a few minutes of quiet time and deep breathing exercises immediately after waking up. As tempting as it may be, try not to instantly check your phone. Instead, set aside a few minutes to be silent and present in your senses. Take in your surroundings and the stillness of the morning, all while breathing in and out. 

Oftentimes, morning anxiety can be centered around worries and stresses of what the day may bring, or anxiety over previous events. Something that can help with this issue is the practice of journaling. Journaling can be a refreshing reminder and way to reflect on what is not in your control, and writing your thoughts out can offer a new perspective that allows you to uncoil. This goes hand in hand with practicing daily affirmations. Some examples of beneficial affirmations are “anxiety is flowing out,” “I will do the best with what is in my control,” “I am enough,” “I will get through this situation,” etc. While it may initially seem silly to repeat these words aloud to yourself, over time these affirmations will begin to work.

Morning anxiety can be extremely overwhelming and cause feelings of helplessness, so it is important to invest in methods that can manage or treat these symptoms.

• anxiety
• mental health
• self care
• stress