Waking Up With Anxiety Is More Common Than You Think

You might expect mornings to feel calm and refreshing, but for many people, the early hours bring a wave of anxiety. If you wake up feeling tense, you’re not alone and it’s not necessarily a sign of an anxiety disorder. In fact, simple lifestyle shifts can often help ease morning stress.

Why You’re Waking Up With Anxiety

Your morning anxiety could be linked to biology. "Anxiety occurs first thing in the morning for many people because of the body's natural rise in the stress hormone cortisol that we produce when we sleep," explains Lana Lipe, LCSW, a licensed clinical social worker in Honolulu.

This cortisol spike may be more intense if you went to bed feeling stressed. A 2019 study in Psychoneuroendocrinology found that people who ruminate on worries before bed often experience a greater rise in cortisol in the morning.

Additionally, the stillness of the morning can leave room for anxious thoughts to surface. "When we are still, we can more clearly see what is happening for us," says Pauline Peck, PhD, a psychologist based in Santa Barbara, California. However, as the day gets busier, distractions can push those thoughts to the background.

How to Cope With Morning Anxiety

Feeling anxious in the morning isn’t unusual, but that doesn’t mean you have to start your day in a state of stress. Try these expert-backed strategies to help you feel more at ease.

1. Swap Coffee for Water

Caffeine is a stimulant that can heighten anxiety by triggering your body’s fight-or-flight response, according to the American Psychiatric Association.

"If your anxiety is already high in the morning, drinking coffee is like adding fuel to the fire," Lipe says. Instead, try cutting back gradually and start your day with a big glass of water. "Water helps flush cortisol from your body faster," she adds.

2. Eat a Balanced Breakfast

Sugary or refined carbs like muffins or pastries can cause blood sugar spikes and crashes, potentially worsening anxiety. Instead, opt for a breakfast with complex carbs, protein, and healthy fats, such as:

• Scrambled eggs with whole-grain toast and avocado

• Oatmeal topped with nuts and fresh fruit

• Greek yogurt with chia seeds and berries

These nutrient-dense foods support stable blood sugar and provide steady energy throughout the morning.

3. Get Outside for a Walk

Exercise is a powerful stress reliever, and doing it outdoors adds extra benefits.

"When we are in confined spaces, we tend to focus in on something, whereas very high ceilings and open space make it easier for our minds to wander and shift away from the thing that's eating us up," says Naomi Murphy, a clinical psychologist in England.

Even a 10-minute morning walk can help boost mood and lower stress levels.

4. Try a Cold Shower

It may sound unpleasant, but exposure to cold water can have calming effects. "It stimulates the vagus nerve, which helps us feel calmer," Peck explains.

Research backs this up a 2020 study in Lifestyle Medicine found that people who participated in cold-water swimming experienced significant mood improvements compared to those who only observed.

If a full cold shower sounds daunting, try splashing cold water on your face or ending your regular shower with 30 seconds of cold water.

5. Make a To-Do List

Feeling overwhelmed by everything you need to accomplish? Writing it down can help.

"Creating a to-do list helps you prioritize and organize your day," Lipe says. "It allows you to clear some of your thoughts from your mind, making you feel more in control."

6. Meditate for a Few Minutes

Mindfulness techniques like deep breathing, progressive muscle relaxation, or visualization can help manage stress in the moment. And over time, meditation may make you more resilient to anxiety.

"Meditation helps us become more comfortable with the discomfort of the times when we do feel anxious," Peck says. "It won’t eliminate anxiety completely, but it can help us feel more peaceful despite it."

When to Seek Help

Waking up anxious occasionally is normal, but if it happens most mornings, is getting worse, or interferes with daily life, consider seeking professional support.

"There is no better place than therapy to unpack what your anxiety is sitting alongside and what it is trying to say to you," Peck says. "Emotions are messengers, and they give us information."

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