Waking Up With Anxiety? Here’s Why and What to Do
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Why do I wake up with anxiety?
Do racing thoughts, overwhelming dread or physical discomfort ever jolt you awake like an unwelcome alarm clock? If so, you may be experiencing morning anxiety. This specific type of anxiety occurs upon waking and is marked by symptoms such as restlessness, worry and physical unease. Unlike other anxiety disorders that can occur at any time, morning anxiety specifically affects you as you start your day.
Here we’ll explore the signs and symptoms, unravel the reasons behind this sunrise stress and provide practical strategies to help you manage and overcome it. Whether your anxiety feels unprovoked or is tied to specific worries, we’re here to help you reclaim your mornings.
Common anxiety causes and symptoms
Starting your day with anxiety can be overwhelming. Even if it feels like you’re waking up with anxiety for “no reason,” it’s typically not just an isolated feeling. Stress, sleep disorders, chronic illness, underlying mental health conditions like ADHD or depression, relationship issues and diet often play a role.
“One major reason people wake up with anxiety could be chronic stress and our bodies being in a constant state of fight or flight. Even if we are shutting it down for a few hours, anxiety will quite literally be there waiting for us to wake up ,” says Kris Ramos, LCSW, CEDS, clinical director at Pathlight Mood & Anxiety Center (Pathlight).
This anxiety is heightened because cortisol, known as the stress hormone, naturally peaks in the morning to help us wake up. While this biological response is intended to help prepare us for the day, if you’re prone to anxiety this surge can feel overwhelming, resulting in dread and tension — sometimes before you open your eyes.
Common symptoms of morning anxiety include:
- A tight chest and/or pounding heart
- Increased heart rate
- Racing thoughts
- An overwhelming sense of dread
- Difficulty concentrating
- Restlessness or feeling on edge
- Sudden anxiety upon waking
- Feeling anxious for no discernible reason
Recognizing these symptoms can help you understand your morning anxiety better. However, since many of these symptoms overlap with general anxiety, it’s important to know how to tell them apart.
Morning anxiety vs. general anxiety disorder
Morning anxiety often comes with heightened symptoms right when you wake up, driven by elevated cortisol levels and stress. These feelings can be intense but typically subside as the day progresses.
On the other hand, generalized anxiety disorder (GAD) is more pervasive. It involves ongoing, excessive worry about various aspects of life, affecting your daily functioning over a longer period.
| Morning Anxiety | General Anxiety Disorder |
|---|---|
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Understanding these differences can help ensure you get the right support. If you recognize these symptoms, here are a few tips to help you manage them. And remember, if your anxiety feels too overwhelming, you can always reach out to a mental health professional for help.
6 ways to manage morning anxiety
Wondering how to stop waking up with anxiety? These tips can help you manage morning anxiety and set a positive tone for your day.
1. Establish a calming morning routine
Gently ease into your day with a soft alarm sound or a light-based alarm clock. Once you’re awake, incorporate mindfulness practices such as deep breathing, short meditations, and movements like yoga and simple stretching to release tension and find a sense of peace.
2. Improve your sleep hygiene
Regulate your body’s internal clock by going to bed and waking up the same day each day, including weekends. A relaxing bedtime routine can help, too. Try turning off your phone 30-60 minutes before bedtime, reading a book, playing relaxing music or taking a bath — anything that signals your body that it’s time to wind down.
3. Nourish your body
Caffeine and substances like alcohol can cause spikes and crashes in your energy levels, which may worsen anxiety. Start your morning with a balanced breakfast and listen to your body throughout the day, making sure you get the nutrients you need.
4. Challenge negative thoughts
Morning anxiety often brings negative thoughts like “I can’t handle today,” “Something bad is going to happen” or “I’m not good enough.” Challenge these thoughts by questioning their validity. You can also focus on gratitude or use positive affirmations to shift your mindset, making it easier to manage your anxious feelings.
5. Limit early morning stressors
Give yourself time to wake up fully before checking the news or social media, as these can often trigger anxiety. If you usually stay on your phone after you turn off the alarm, consider a traditional alarm clock instead. Avoiding phone use for the first hour helps limit exposure to stressful information and makes it easier to start your day with a clear mind.
6. Be patient with yourself
Waking up with anxiety is hard, and so is forming new habits. It’s okay to take things slowly. Using cognitive defusion techniques can help reduce its impact. “Talking back to your anxiety with phrases like, ‘Oh, well, good morning to you too, anxiety,’ or ‘Not today, anxiety,’ can help make it less scary or overpowering,” says Ramos.
It’s important to remember that “anxiety is very all or nothing. It’s not very flexible,” says Ramos. “If your anxiety is telling you that nothing is going to work, practice flexibility by telling yourself while it might not be working in this exact moment, that doesn’t mean it never will.”
“I like to think of the show ‘Who Wants to Be a Millionaire’ and how the contestants have ‘lifelines’ they can use. So do we! You can absolutely phone a friend if you need support or even take the 50:50 route and eliminate all techniques except two and just focus on practicing those two repeatedly. We don’t need to complicate things,” Ramos adds.
How to fall back asleep after waking up with anxiety
Waking up with anxiety in the middle of the night or first thing in the morning can be distressing. However, grounding techniques can be very effective in these situations.
“You can practice saying, ‘I am safe . . . I am in my home and everything is okay right now . . . I know this is anxiety, and I know that I can overcome it,’” says Ramos.
Deep breathing and tensing or relaxing muscle groups can also help physically calm the body. These practices “trigger the parasympathetic nervous system and transition your body into rest mode, making it easier to fall back asleep,” explains Ramos.
How to support a loved one with anxiety
Seeing someone you care about struggle with morning anxiety can be tough, but your understanding, patience and care can make a world of difference. Here are a few ways you can help.
Learn to recognize the symptoms
If you’ve noticed your loved one avoiding tasks, becoming irritable or showing physical signs of stress when they wake up, they might be experiencing morning anxiety. Spotting these symptoms is a great first step in offering the support they may need.
Start the conversation
Choose a comfortable time and setting to express your concern based on what you’ve seen. Anxiety looks different for everyone, so listen to your loved one’s thoughts and emotions without judgment or interruption. Ask what they need and how you can help, and allow them to express themselves freely.
Offer constructive support
Avoid enabling your loved one's behavior by setting gentle but clear boundaries. Their struggles may lead to challenges like refusing to go to school. While this situation can be difficult, don’t force confrontations, as this can intensify their distress. Setting boundaries and encouraging professional help when needed can empower them to manage these moments better.
Check in regularly
Show you care by consistently being there for your loved one. Encourage them to continue forming positive practices that help manage their morning anxiety and stay engaged with what matters to them. Your steady presence can help your loved one feel more secure and supported in their daily efforts.
Take care of yourself
If you’re finding it hard to support your loved one, don’t hesitate to seek help for yourself as well. Whether through friends, support groups or professional guidance, prioritizing your well-being ensures you have the strength and resources to continue being there for them.
When to seek help
If your anxiety is affecting your work, school, relationships or other aspects of your life, it’s a clear sign that it’s time to seek help. Even if managing your anxiety feels overwhelming, you don’t have to wait until things become unmanageable to seek help. “The more proactive we are, the less reactive we need to be,” says Ramos.
At Pathlight, our expert care teams are dedicated to helping individuals with all types of anxiety. From GAD to high-functioning anxiety and climate-change anxiety, we offer treatment options that fit seamlessly into your everyday life, providing you with the tools and support you need.
From your first call to us until you leave our care — and beyond — we will guide you on a path to recovery that works best for you. Call us at 877-825-8584 for a free, confidential consultation or schedule a free assessment to learn more about treatment options for anxiety so you can return to a fuller, more enjoyable life.
