Morning anxiety

How To Keep Morning Anxiety At Bay

Having a good mood after waking up in the morning and starting your day with positivity and motivation is one of the best feelings in the world. We all want to be in a good mood all the time, which not only keeps our mind healthy but has several positive effects on our body as well. A healthy mind resides in a healthy body, and a positive mood ensures them both.

However, feeling anxious right after waking up is probably the worst feeling ever. This situation is called morning anxiety. People with anxiety issues often go through this. But in many cases, morning anxiety can also be found in otherwise healthy people. More and more people are becoming vulnerable to anxiety, especially in the current stressful times. 

Feeling anxious and frustrated in the morning can make you demotivated. You may not want to carry on with your day and just lay in bed. Morning anxiety can be so severe in some cases that it starts causing health problems too. If you wake up every day with anxiety and worry, you may be suffering from morning anxiety. The causes for this can be numerous. From the aspects of personal and professional life, the reason can be anything. 

Factors causing morning anxiety 

To treat any issue, it is essential to understand and acknowledge the reasons causing it. The same goes for anxiety. When you know the reasons causing it, you can be more equipped to deal with it.  

1) What You Eat First Thing In The Morning

There are many types of foods and beverages you consume right after waking up that play a significant role in defining your anxiety. Having coffee or sugar right after waking up can increase stress. People with low sugar levels are also vulnerable to such situations. That is why it is imperative to pay attention to your first meal of the day.  

2) Stressful Thoughts Before Bed

When you go to sleep while thinking about anything that causes you to stress, you are more likely to wake up with anxiety. Whether it be your work or your social life, if you are constantly thinking about something bothering you, you will wake up feeling bothered and anxious.  

3) Stressful Environment At Home Or Workplace

These are the two places where you spend most of your time. If the environment of these places is not healthy for you, it will make you worried and anxious. Waking up to feeling stressed about home or work can be a significant reason for morning anxiety.  

4) Medical Conditions

If you are suffering from any kind of health issue or disease, you are prone to anxiety. Severe illness can develop stress and anxiety to a significant level.  

5) Mental Health Condition

If you are suffering from depression, anger issues or any other mental condition, it can induce morning anxiety. 

How to cope with morning anxiety

Having morning anxiety is something very stressful. But, some practices can help you in reducing this issue to a great extent. With the will to get rid of anxiety and the suitable methods, you can overcome anxiety and avoid it for the rest of the time. Following are some methods that you can adopt to cope up with morning anxiety.  

1) Practice Mindfulness

Indulging in some mindfulness practices can be of great use in anxiety issues. With consistent practice of mindful meditation, you will eradicate anxiety and stress from your life. You can try doing breathing exercises, meditation, yoga or any other practice that suits you. There is no time limit or any particular method to stick to. You can be free, do whatever makes you comfortable and helps you come at peace with your own feelings.  


Doing some sort of physical activity in the morning can make you become energised for the rest of the day. As you start working out in the morning, you push your thoughts to a better concept rather than the factors causing you anxiety. This shift of focus can help you regain confidence and carry on with your day with a motivating perspective. 

3) Manage Your Sleep Schedule

Paying attention to the time and quality of your sleep can help you recognise any issue that might be causing you anxiety. When you don’t sleep well, you wake up in a bad mood and often anxious.  

4) Positive Night Time Routine

Establish a habit of brisk walking or reading or anything that calms your mind before you go to sleep. This will help you in eradicating any stressful thoughts that might be causing you morning anxiety. Making this a habit can go a long way in making you sleep peacefully and wake up with a fresh mind.  

5) Journal Your Thoughts 

Whenever you feel anxious or stressed, write down your feelings. This may help you in acknowledging the factors that have been making you feel this way. Journaling is a very effective way to keep track of your thoughts and feelings. You will become more self-aware and capable of dealing with stressful situations with a calm mind.  

Along with the self-treatments mentioned above, you can also take outside help. It depends on you whether you want to treat anxiety on your own or if it is an issue that must be addressed by someone professional. 

Following are some ways in which outside help can be used to overcome anxiety: 

1) Talk About Your Feelings

You can talk to anyone you feel comfortable with about your problem. Sharing your feelings can not only take the burden off of you, but it can sometimes provide solutions that we cannot come up with on our own. Talk about your anxiety, and you may feel much better in an instant.  

2) Consult A Therapist

Only you know how severe your anxiety is, and you must decide what kind of help you need. Consulting a therapist is a great way to get your issue resolved with someone familiar with this condition and is a professional in treating it. A therapist can treat anxiety in ways that no one else can. So, consult one whenever you feel like it. 


Morning anxiety can affect your mood for the whole day ahead. You need to realise that you are in charge of your own emotions. Whenever there are some tricky situations in your life, do not let them get to you. It might be challenging, but you are not alone in this situation.

Anxiety is a prevalent issue and can be treated with consistency and willpower. Feeling anxious is not something to be ashamed or scared of. Remember that times change, and life goes on no matter what. 

Acknowledge your problems rather than running from them or overthinking about them; it will become easier to deal with them that way. Even if you take the tiniest of steps every day, as long as you’re moving forward, everything will be okay. Do not let the fear of being judged by anyone affect your life decisions and your mood.

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