Morning Anxiety Tips for When You Just Can’t Calm Your Nerves

Full Disclosure: Clicking on these links could mean a tiny commission for me, at no extra cost to you.

Waking up feeling super jittery, thanks to the unexpected arrival of some morning anxiety, is one of the worst ways to start your day. Instead of waking up with excitement for the day, you wake up with this overwhelming, lingering feeling of doom that leaves you feeling sick, drained and exhausted before you’ve even crawled out of bed. No wonder it can be difficult to physically get up when you’re struggling with your mental health.  And that’s okay. It’s okay to not be okay. When you’re ready to take some action and conquer those uncomfortable anxiety symptoms in the morning, our fun anxiety club is exactly where you want to be.  With a few simple anxiety coping strategies and tools, including our beloved fidget rings, you can learn how to calm your nerves in the morning and start your day with a  newfound sense of calmness and confidence.

 

What is Morning Anxiety and Why Does it Happen?

Morning anxiety goes beyond the usual grogginess or snooze-button struggle we all know too well. It more of a sudden surge of dread, worry or pending doom that hits almost as soon as your eyes open and sometimes, before your feet even hit the floor. Unlike general anxiety that can appear at any time, morning anxiety is defined by its timing, often peaking within the first hour after waking. And when anxiety greets you before your morning anti-anxiety tea, it can drastically affect your mood, motivation, focus, and even your relationships throughout the day.

While morning anxiety can be a one-time experience, it’s often linked to lifestyle factors like poor sleep, overwhelming stress or unhealthy habits. That said, people with generalized anxiety disorder or panic disorder may also notice their symptoms are worse in the morning. Understanding the difference, whether it’s a one-off response to a stressful week or part of a broader anxiety condition, is key to managing it effectively and reclaiming your mornings.

Why is Anxiety Worse in the Morning?

If you’ve ever woken up with a racing heart, tight chest or a sense of unease that you can’t explain, you may be experiencing morning anxiety. It is surprisingly common, especially among women juggling busy schedules, high expectations and never-ending to-do lists (like students). 

Several factors can contribute to those anxious morning feels. For starters, your cortisol levels (a.k.a. the stress hormone) naturally spike in the early hours as part of your body’s wake-up process. For some, that spike can trigger or intensify anxiety symptoms. Add in common culprits like dehydration, low blood sugar from skipping dinner, poor sleep or even subconscious stress about the day ahead, and you’ve got the perfect storm.

Morning anxiety can also be your mind’s way of processing stress that hasn’t been addressed, from the past or even future worries. 

Signs You Might Be Experiencing Morning Anxiety

Morning anxiety isn’t always easy to spot, especially when the symptoms feel like a “normal” reaction to a busy day ahead. However, recognizing the signs early can help you break the cycle before it derails your entire morning (and mood).

Common signs and symptoms of morning anxiety include:

• Restlessness or feeling on edge

• A racing heart or heart palpitations

• Shaky hands or trembling

• Stomach issues or gastrointestinal discomfort

• Shortness of breath

• Sweating or clammy skin

• Nausea or loss of appetite

• Trouble focusing or brain fog

• A lingering sense of dread about the day ahead

• Irrational fears or intrusive thoughts

• Persistent worry or overthinking

• Increased irritability or mood swings

These symptoms often show up before any real “trigger” and can feel completely out of proportion to the actual tasks waiting for you. The good news? Once you recognize what’s happening, you can start building a routine that helps calm your nervous system and set a more peaceful tone for the day.

 

Quick Tips for Fast Morning Anxiety Relief

Treating morning anxiety will often take a more long-term approach that addresses the factors that are causing you to feel so anxious in the morning. However, there are some awesome coping methods and calming tools that can help you shift out of panic mode and calm those uncomfortable anxiety symptoms. Here are some simple, effective ways to soothe anxiety fast when you wake up:

1. Ground Yourself with Deep Breathing

Start with a few deep, intentional breaths. Inhale through your nose for a count of four, hold for four, exhale slowly for six. This activates your parasympathetic nervous system, which is your body’s natural calming response.

Bonus Tip: Our readers receive their first month free of intentional breathwork classes online. 

 

2. Reach for a Fidget Ring

If your hands need a physical outlet, a fidget ring (also known as a spinner ring) can work wonders. Fidget rings for women are a subtle yet powerful way to redirect anxious energy and stay present, especially during your morning routine. Explore our bestselling anxiety rings here ➝

 

3. Hydrate Immediately

Dehydration can amplify anxiety and it’s not unusual to wake up in this state, as we don’t drink anything all night long. Keep a glass of water by your bedside and drink it as soon as you wake up to help rebalance your system and gently wake up your body.

 

4. Avoid Your Phone (Yes, Really!)

Scrolling through notifications, emails or social media first thing in the morning can spike cortisol and fuel comparison or worry that just isn’t worth it, especially if you’re already anxious. Try a screen-free morning for 20–30 minutes, if possible. Then, stick with positive social media accounts like our insta. 

 

5. Use Cold Therapy

A quick splash of some cold water therapy on your face or a cool shower can “reset” your nervous system and reduce the intensity of anxious symptoms. This is also an excellent anxiety tip for when you’re experiencing anxiety throughout the day—just splash some cold water on your face or pulse points. 

 

6. Light Movement or Stretching

Gentle movement like stretching, yoga or even a short walk helps burn off excess adrenaline and releases feel-good endorphins.

Bonus Tip:Our readers receive 50% off their digital yoga membership at Yoga Download. 

 

7. Positive Morning Affirmations

Combat negative thoughts with soothing affirmations for anxiety like: “I am safe. I can handle what comes today. I don’t have to do everything at once.”

 

8. Keep a Worry Stone or Calming Crystal Nearby

If you’re into healing tools, keep a worry stone or crystals for anxiety near your bed to hold while you ground yourself. Physical comfort can help calm racing thoughts, similar to the way fidget tools do.

 

9. Try Guided Meditation or Visualization

Guided meditation is one of the fastest, most effective ways to calm your nervous system and ease morning anxiety. Just a few minutes of intentional breathing and mindful focus can shift your mindset, reduce stress, and help you feel more grounded before you even leave the house.

Apps like Headspace, The Tapping Solution and The Mindfulness App offer short, soothing meditations designed to boost your mood, improve focus, and ease anxious thoughts. Many sessions are just 5–10 minutes long—perfect for busy mornings.

Prefer a more imaginative approach? Try visualization instead. Picture your “happy place”, such as a cozy cabin, a peaceful beach or a quiet forest. Fully engage your senses: What do you hear? Smell? Feel? This technique helps redirect your thoughts from future-focused worry to present-moment calm.

Pair this ritual with a worry ring or crystal fidget ring to stay centred and keep your hands busy while you meditate.

Explore our soothing anxiety fidget rings ➝

 

How to Break the Cycle of Morning Anxiety

Long-term, you’re going to want to work on addressing the factors that are causing you to have anxiety in the morning. There are many different strategies you can implement into your daily or weekly self care routine to prevent those early morning nerves. 

1. Develop a Morning Routine

Creating a gentle and consistent morning routine is one of the most effective ways to ease morning anxiety. When your body and mind know what to expect each day, it creates a sense of safety and stability—two things anxiety absolutely craves.

Incorporate a few self-care rituals that promote calm and peace, such as:

• A few minutes of gentle stretching or yoga

• Reading or speaking positive morning affirmations

• Listening to soothing music or a calming podcast

• Journaling or gratitude writing

• Sipping a quiet cup of herbal tea before screen time

The key is to make your routine feel nurturing and unhurried—no racing against the clock or multitasking before you’ve even brushed your teeth. Over time, this mindful morning structure can help reduce the intensity of anxious feelings, while also improving your overall mental health and emotional resilience.

Need a little help getting started? Try pairing your routine with a calming tool like a fidget ring or crystal healing stone to stay grounded as you move into your day. Browse self-care tools ➝

2. Stick with a Consistent Sleep Schedule

If you’re waking up anxious, the problem might actually start the night before. A consistent sleep schedule is one of the most underrated tools for reducing morning anxiety. Poor sleep quality, frequent waking, or simply not getting enough rest can intensify anxiety symptoms and leave you feeling emotionally depleted before the day even begins.

Aim for 7–9 hours of quality sleep each night and try to go to bed and wake up at the same time daily—yes, even on weekends. This helps regulate your body’s natural circadian rhythm, which can reduce cortisol spikes in the early morning (aka that stressy wake-up feeling).

To make sleep more restorative, build a soothing bedtime routine that includes calming self-care rituals like:

• Reading a few pages of a book

• Taking a warm bath with lavender oil

• Practicing nighttime meditation or breathwork

• Wearing comfy pyjamas and cuddling under cozy, high-quality bedding

Also, create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. A white noise machine, blackout curtains or even a sleep tracker can make a big difference in how well you rest.

Shop our favourite nighttime anxiety relief tools ➝

 

3. Nourish Your Body

What you eat—and when you eat it—has a huge impact on your anxiety levels, especially in the morning. Low blood sugar, dehydration and even too much caffeine can all worsen symptoms of morning anxiety. This is why nourishing your body first thing is one of the fastest ways to feel more grounded and balanced.

Here’s how to fuel yourself right:

• Start with a protein-packed breakfast – Think Greek yogurt, eggs, nut butter on toast, or a smoothie loaded with protein and fibre. This helps stabilize your blood sugar and energy levels.

• Stay hydrated – Overnight dehydration is real. Sip on water first thing, or go for a calming warm herbal tea to ease into your day.

• Be mindful of caffeine – If you’re sensitive, too much coffee can send your anxiety skyrocketing. Try matcha, green tea, or herbal alternatives like chamomile or ashwagandha blends.

You might also consider adding a daily magnesium supplement, as it support better sleep, eases anxiety and helps regulate stress hormones. Your nervous system will thank you. Brands like Beyond Body offer personalized wellness plans that blend nutrition, mental health and self-care, perfect for those ready looking for a stress-free start to reducing anxiety in the morning or improving their health in general. 

 

4. Move Your Body to Release Anxiety

Morning movement isn’t just for fast anxiety relief. Daily exercise helps release stored tension, reduce cortisol levels, and boost serotonin and endorphins (your body’s natural mood-boosting chemicals). The best part? You don’t need to hit the gym or run a marathon to feel the benefits. Just aim for 20-30 minutes of light movement to calm your nervous system, clear your mind and boost your mood all day long. 

Simple ways to get moving in the morning:

• Stretching – Especially hip-opening stretches, which are known to help release stored emotional tension

• Yoga – A calming flow or gentle poses can ground your energy 

• A quick walk outside – Fresh air and movement can be incredibly energizing

• Dancing it out – Put on your favourite feel-good song and move like no one’s watching

The key is to find an activity you enjoy; something that fits easily into your routine and leaves you feeling refreshed, not drained.

 

5. Plan Your Day the Night Before

When it comes to managing morning anxiety in the long run, preparation is your secret weapon. A lot of anxious feelings stem from uncertainty or decision overload—and both are especially intense in the early hours when your brain is already on edge. Planning ahead gives your mind some much-needed breathing room and creates a sense of control and calm before the day even begins.

Before bed, take just 10–15 minutes to set yourself up for a smoother morning:

• Write down your top 3 priorities for the next day—this helps quiet racing thoughts and gives you a clear, focused start.

• Lay out your outfit and pack your bag—fewer decisions in the morning means less stress and mental fatigue.

• Prep your breakfast or snacks—a ready-to-go meal means one less thing to worry about (and supports steady blood sugar, too).

This simple nighttime ritual can ease morning overwhelm, help regulate your sleep-wake cycle, and lower overall anxiety over time. Combine this with a soothing bedtime self-care routine—like sipping herbal tea or journaling with a worry stone—for maximum impact.

 

6. Create Your Personal Anxiety Toolkit

Managing anxiety, especially in the morning, gets a lot easier when you have the right tools within reach. Think of your anxiety toolkit as a personalized collection of calming items you can turn to anytime, whether you’re just waking up or navigating a stressful moment mid-day.

Here are some of our favourites:

• Fidget rings and anxiety jewelry – Our real gold and sterling silver fidget rings for women, men and children are all beautiful and and easy to spin. These spinning rings help redirect anxious energy and offer a discreet way to stay present.

• Gemstone jewelry – Crystals for anxiety, like amethyst, rose quartz, or black tourmaline, are said to promote balance and calm. Wearing crystal healing jewelry keeps these peaceful energies close throughout the day.

• Essential oils – Scents like lavender, chamomile, and bergamot have proven calming effects. Use a roller, diffuser, or even a drop on your pillow to ease stress.

• Affirmation cards – Having a deck of positive affirmations for anxiety, specifically, is an excellent option to have in your toolkit for many reasons. It’s something tactical you can do (takes your focus), it’s reassuring, it’s supportive and it reminds you to use your coping tools. 

• Worry stones and calming crystals – Keep one in your pocket or purse as a tactile reminder to pause and breathe when anxiety hits.

Your toolkit can be as unique as you are. Just be sure it includes items that soothe your senses, help you stay grounded and fit easily into your lifestyle. Need help building your own? Our shop is full of mental health products designed to support your self-care journey.

 

10. Take Morning Supplements for Anxiety Support

Sometimes, your body just needs a little extra support to stay balanced and adding a few natural supplements into your morning routine can give your mental health a gentle but strong boost. Many herbal remedies and vitamins are known for their calming, stress-reducing properties, especially when taken consistently over time.

Some of the best supplements for morning anxiety include:

• Magnesium – Helps relax the nervous system, support better sleep, and reduce anxiety-related tension. (Best from: 88Herbs)

• L-Theanine – Found in green tea, this amino acid promotes calm and focus without drowsiness. (Best from: 88Herbs)

• Ashwagandha – A powerful adaptogen that balances cortisol and supports resilience to stress. (Best from: 88Herbs)

• Lavender – Well-loved for its calming properties and ability to soothe anxiety. (Best from: HerbsPro)

• Valerian Root – Great for promoting relaxation and easing restlessness. (Best from: Starwest Botanicals)

• Kava Kava – Known for its calming, anti-anxiety effects. (Best from: HerbsPro)

• CBD Oil – Offers broad mental health benefits including mood stabilization and anxiety relief. (Best from here)

• Rhodiola Rosea – Supports energy and focus while helping the body adapt to stress. (Best from: 88Herbs)

• Chamomile – A classic herbal remedy for both anxiety and digestion. (Best from: HerbsPro)

• Lemon Balm – Helps calm the mind and improve mood. (Best from: HerbsPro)

• Passionflower – Known for easing anxious thoughts and promoting restful sleep. (Best from: Starwest Botanicals)

• St. John’s Wort – Often used to support mood and reduce mild to moderate depression. (Best from: HerbsPro)

Whether you prefer capsules, teas, tinctures, or blends, adding one or two of these to your morning routine can set the tone for a calmer, more balanced day. Always consult with your healthcare provider before starting a new supplement, especially if you’re taking other medications.

11.Wake Up in a Calm, Anxiety-Reducing Space

Your environment has a powerful influence on your emotional state, especially in the first few moments of the day. Waking up to clutter, harsh lighting, or sensory overload can trigger stress before your feet even hit the floor. On the flip side, creating a peaceful, organized and sensory-friendly space can help reduce morning anxiety and set a calm, grounded tone for your day.

Here’s how to create a calm space for soothing morning:

• Declutter your bedside table – Keep it minimal with just the essentials: a comforting book, a worry stone, or a calming candle to ease into the morning.

• Use soft, warm lighting – Swap out bright bulbs for gentle, ambient light to avoid a jarring start.

• Incorporate calming scents – Essential oils like lavender, chamomile, and sandalwood promote relaxation and mental clarity.

• Surround yourself with calming colours – Soft blues, sage greens, and earthy neutrals can naturally soothe your nervous system.

• Play gentle sounds – Whether it’s birdsong, soft instrumental music, or white noise, calming sounds can help reduce tension and ease you into the day.

 

How to Deal with Severe Anxiety in the Morning

No one wants to wake up with that dreadful feeling of morning anxiety and with a couple coping strategies and healthy lifestyle changes that prioritize your mental health, mindset and mood, you don’t have to. Whether you need quick-relief for anxiety, such as a cold splash, or something more long-term – know that it is possible. People heal from their anxiety disorders all of the time, and you can too. 

As you continue on this path, remember that seeking support, whether from friends, family, or professionals, is a sign of strength, not weakness. 

 

 

FAQs on Morning Anxiety

Why is my anxiety worse in the morning?

Anxiety can be worse due to the natural rise in cortisol levels, which are higher in the early hours. This hormonal change, combined with stress and poor sleep, can intensify anxiety symptoms upon waking.

What can I do to immediately reduce morning anxiety?

Immediate strategies to reduce morning anxiety include deep breathing exercises, progressive muscle relaxation, and mindfulness practices. These techniques can help calm your mind and body.

How does exercise help with anxiety in the morning?

Exercise helps reduce anxiety by releasing endorphins, which are natural mood elevators. Physical activity also reduces stress levels and improves overall mental health.

Are there specific foods that can reduce morning anxiety?

Yes, foods rich in omega-3 fatty acids, whole grains, nuts, seeds, and leafy greens can help reduce anxiety. Avoiding excessive caffeine and sugar is also beneficial.

Can meditation really help with anxiety in the morning?

Yes, morning meditation can help reduce anxiety by calming the mind, reducing stress, and improving focus. Simple meditation techniques and guided practices can be highly effective.

Should I seek professional help for morning anxiety?

If morning anxiety is severe and persistent, seeking professional help is recommended. Therapists can provide personalized strategies and support to manage anxiety effectively.