Waking up With Anxiety: Tips for Coping with Morning Anxiety

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16 February 2024

7 Mins

Do you find your mornings hard to focus on, beginning with stressful thoughts and feelings? Feeling anxious when you wake up is something many people experience. Sometimes, it's because you didn't sleep well, but other times, it could be due to stress, health issues, or drinking too much caffeine.

While it's common for people to wake up anxious now and then, if you find that you are constantly having anxiety in the morning, it's important to address it and find ways to manage it. Here is everything you need to know about dealing with and waking up with anxiety.

Why Do I Wake Up With Anxiety?

There can be many reasons for waking up with anxiety. This may be due to stress, anxiety about the day ahead, or unresolved issues from the past. Sometimes, it is related to physical factors such as not getting enough sleep, having disturbing dreams, or certain health conditions. Lifestyle habits, such as caffeine consumption late in the day, can also contribute to morning anxiety.

Understanding the specific triggers behind your morning anxiety can help you take steps to address them and improve your health. For better help, consider talking to a therapist or counselor to figure out why you are waking up anxious and how to feel better.

Understand why you wake up with anxiety with the help of professional experts for free.

What Is Morning Anxiety?

Morning anxiety refers to feelings of anxiousness or worry that specifically occur upon waking up in the morning. People experiencing morning anxiety may feel a sense of unease, nervousness, or tension as they start their day. This type of anxiety can happen for various reasons, including stress, hormonal fluctuations, poor sleep quality, or underlying mental health conditions like anxiety disorder or depression.

Morning anxiety can impact one's ability to function effectively during the early hours of the day and may interfere with daily activities and responsibilities. It's essential to address morning anxiety through self-care practices, lifestyle adjustments, and seeking professional support if necessary to manage and improve the symptoms.

Morning Anxiety Symptoms

Many people experience morning anxiety symptoms, but each person's experience is unique. Some may feel these symptoms more intensely or frequently than others. It's crucial to recognize these symptoms to understand what you are dealing with and take steps toward improvement.

If you are wondering ‘why do I wake up anxious,’ here are some common symptoms to look out for:

  • Feeling anxious and tense upon waking
  • Racing thoughts or worries
  • Difficulty concentrating in the morning
  • Physical symptoms such as rapid heartbeat or sweating
  • Trouble getting out of bed due to anxiety
  • Feeling overwhelmed at the start of the day

If you consistently experience these symptoms of morning anxiety, it may be helpful to seek support from a mental health professional to explore coping strategies and treatment options.

13 Tips to Avoid Waking Up with Anxiety

Waking up with anxiety can create a negative environment for the entire day, affecting your productivity, mood, and overall well-being. Fortunately, there are strategies you can implement to reduce the likelihood of experiencing morning anxiety.

Here are 13 tips covering various aspects of lifestyle, mindset, and habits that can help you start your day with more peace and clarity.

1. Establish a consistent sleep schedule

Make it a habit to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed.

2. Create a calming bedtime routine

Wind down before bed with activities that help you relax, such as reading a book, taking a warm bath, or practicing mindfulness meditation. These calming rituals signal to your body that it's time to unwind and prepare for sleep.

3. Limit caffeine and alcohol consumption

Be mindful of your caffeine and alcohol intake, especially in the hours leading up to bedtime. Both substances can disrupt your sleep patterns and contribute to feelings of anxiety upon waking.

4. Create a comfortable sleep environment

Ensure that your bedroom is a comfortable and inviting space for sleep. Keep the room cool, dark, and quiet, and invest in a supportive mattress and pillows to promote restful sleep.

5. Practice deep breathing

Before bed, try deep breathing exercises or progressive muscle relaxation techniques to help your body and mind unwind. These relaxation techniques can reduce tension and calm your nerves, making it easier to fall asleep peacefully.

6. Limit screen time before bed

Minimize your exposure to screens, such as phones, computers, and televisions, before bedtime. The blue light emitted by screens can interfere with your body's natural sleep-wake cycle, making it harder to fall asleep.

7. Journal before bed

Spend a few minutes writing in a journal to reflect on your thoughts and emotions from the day. Journaling can help you process any worries or concerns, allowing your mind to relax and prepare for sleep.

8. Exercise regularly

Incorporate regular physical activity into your daily routine to reduce anxiety and improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid heavy exercise close to bedtime, as it can be stimulating.

9. Limit exposure to stressful factors

Try to avoid engaging in stressful activities or discussions close to bedtime. Instead, focus on calming and relaxing activities that help you unwind and prepare for sleep.

10. Practice mindfulness and gratitude

Cultivate a sense of mindfulness and gratitude by reflecting on the positive aspects of your day before bed. Expressing gratitude can shift your focus away from anxious thoughts and promote a more peaceful mindset.

11. Limit napping

While short naps can be beneficial for some people, excessive napping during the day can disrupt your nighttime sleep schedule. If you need to nap, keep it short (around 20-30 minutes) and avoid napping too late in the day.

12. Avoid heavy meals before bed

Refrain from consuming heavy or spicy meals close to bedtime, as they can cause discomfort and indigestion, making it harder to fall asleep comfortably.

13. Seek professional help if needed

If you find that anxiety or insomnia are persistent issues despite your efforts to manage them, consider seeking help from a mental health professional. Therapy, medication, or other medication may be necessary to address underlying factors contributing to your anxiety and sleep disturbances.

How Is Morning Anxiety Treated?

Among many ways, anxiety therapy is one of the most beneficial methods that can help with figuring out why you feel anxious, finding ways to deal with it, and making changes in your life for more mental peace.

Your therapist might use different methods, like talking things out, trying new ways of thinking, or facing fears gradually. They might also suggest lifestyle changes, like eating well, staying active, getting enough sleep, and doing relaxing activities like yoga or meditation to keep anxiety in check. If needed, your doctor can prescribe medication to help with anxiety symptoms.

Talk to professional experts and get to the bottom of your anxiety for free.

How Can Now&Me Help?

Are you struggling with waking up anxious and feeling like you have no one to talk to? Now&Me is here to help! Our online platform provides a safe and supportive space where you can freely express your thoughts and emotions. You can chat with qualified professionals at no cost, and if you need more support, it's just Rs 30/- for further conversations.

But that is not all! We offer a wealth of articles, guides, and forums designed specifically for people like you who want to understand and overcome morning anxiety. We also have a caring community filled with people ready to listen, share their experiences, and support each other through life's challenges.

Don't wait any longer! Download the Now&Me app today and begin your healing journey without waking up with anxiety.



Anxiety can be worse in the morning due to hormonal fluctuations, worries about the day ahead, and high cortisol levels upon waking up.

To break the cycle of morning anxiety, establish a calming bedtime routine, practice relaxation techniques, address underlying causes of anxiety, and consider seeking professional help if needed.

Some people may feel more anxious in the morning due to factors such as cortisol levels, stress throughout the day, and sleep disruptions.

To alleviate waking up with anxiety and nausea, try deep breathing exercises, eat a light and balanced breakfast, avoid caffeine and heavy foods in the morning, stay hydrated, and consider seeking guidance from a healthcare professional if symptoms persist.

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