Morning Anxiety Hacks: Small Changes That Make a Big Difference

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Waking up feeling super jittery thanks to an unexpected extra dose of anxiety in morning is probably one of the worst ways to start the day. The overwhelming wave of stress and debilitating worry can be so heavy, it can even difficult to physically get out of bed, let alone begin a productive day. If this sounds you, you aren’t alone. Join the morning anxiety club – where’s the cringe face emoji when you need it? But don’t worry! We are a fun anxiety club at the very least! Plus, with a few simple anxiety coping strategies and tools, like fidget rings and healing stones for anxiety, you can learn how to calm your early morning anxious feelings and start your day with a sense of calmness and confidence.

What is Morning Anxiety and Why Does it Happen?

Morning anxiety isn’t just the typical grogginess or reluctance to get out of bed that many of us experience. It’s a more intense feeling of dread, worry, or apprehension that specifically occurs upon waking. Unlike general anxiety, morning anxiety is unique in its timing, often peaking within the first hour, if not within minutes, after waking up. This phenomenon can set a challenging tone for the rest of the day, impacting mood, productivity, and even personal relationships.

Morning anxiety differs from clinical anxiety disorders in its duration and cause. It’s usually situational, triggered by specific stressors or lifestyle factors rather than a persistent, overarching anxiety condition. Understanding this distinction is crucial in addressing and managing it effectively. However, it is also very possible to experience increased anxiety in the morning when you have an anxiety disorder.

Why Do I Feel So Anxious in the Morning?

Morning anxiety is more common than you think. It’s often triggered by an overnight increase in cortisol (a.k.a. the stress hormone), dehydration, low blood sugar, and sometimes even racing thoughts about your to-do list. Whether it’s general anxiety, work stress, or simply feeling overwhelmed before the day even starts, these feelings are real — and manageable!

Why is Anxiety Worse in the Morning?

Several factors can contribute to the onset of morning anxiety. However, the most common causes of morning anxiety include:

• Stress is a primary catalyst. This could be related to work, personal life, health concerns, or even an overloaded schedule. The anticipation of the day’s challenges can manifest as anxiety upon waking.
• Poor sleep quality, including interrupted sleep or insomnia, can exacerbate feelings of anxiety in the morning. The body’s natural stress response system, the hypothalamic-pituitary-adrenal (HPA) axis, can be disrupted by inadequate sleep, leading to heightened anxiety levels.
• Hormonal fluctuations also play a role. Cortisol, known as the stress hormone, naturally spikes in the morning to help wake us up. However, for some people, this spike can be excessive, leading to increased anxiety.
• Lifestyle choices such as diet, exercise, and substance use (like caffeine and alcohol) can also influence morning anxiety. An unhealthy anxiety-triggering diet or excessive consumption of stimulants or depressants can disrupt both sleep patterns and mood, leading to heightened anxiety upon waking.
• You may also be just waking up dehydrated, which can trigger feelings similar to anxiety.

Recognizing these causes is the first step towards managing morning anxiety. By identifying the specific triggers, individuals can begin to implement changes that reduce the intensity of these morning anxiety episodes.

Symptoms of Anxiety in the Morning

Morning anxiety manifests in various physical, mental and emotional symptoms, making it crucial to recognize them to avoid them disrupting the rest of your day.

Common physical and emotional signs of anxiety include:

• restlessness
• a racing heart
• trembling
• gastrointestinal discomfort
• shortness of breath
• sweating
• nausea
• difficulty concentrating
• a sense of dread about the day ahead
• irrational fears
• persistent worry
• irritability
• mood swings

These feelings are often disproportionate to the actual challenges or tasks of the day.

How to Break the Cycle of Morning Anxiety

If you keep waking up with anxiety in the morning, we’ve got you covered. There are many different strategies you can implement to quell those symptoms quickly so you can get on with your day, and prevent them so they don’t keep happening each morning.

1. Develop a Morning Routine

Creating a consistent and calming morning routine can significantly reduce morning anxiety. Incorporate a handful of self care activities into your morning regime that promote relaxation and set a positive tone for the day. This may include a couple minutes of stretching, reading positive affirmations, listening to soothing music or enjoying a quiet cup of herbal tea.

The key is to create a routine that feels soothing and nurturing, rather than hurried or stressful. This routine sets a positive tone for the day and provides a sense of control and predictability, which can be particularly comforting for those dealing with anxiety in the morning. Over time, these practices can help reduce the intensity of morning anxiety and improve overall mental health.

2. Stick with a Consistent Sleep Schedule

A consistent sleep routine is essential in combating morning anxiety, as poor sleep quality or insufficient sleep can exacerbate anxiety symptoms. Maintaining a regular sleep schedule helps regulate the body’s internal clock and can significantly reduce the severity of morning anxiety. Aim for 7-9 hours of quality sleep each night and aim to implement healthy sleep habits into your regime to promote deep, restful Z’s.

Creating a relaxing bedtime routine filled with self care activities, such as reading or taking a warm bath, can also promote better sleep.  Think comfortable bedding, a cool room temperature, and eliminating noise and light disturbances with a sound machine can make a significant difference in sleep quality.

3. Nourish Your Body

Your diet plays a big role in how you feel. Low blood sugar can worsen anxiety in morning hours, as can dehydration and all kinds of other factors that occur overnight. So make sure you fuel your body properly:

• Start with a protein-packed breakfast (Greek yogurt, eggs, nuts, or smoothie)
• Stay hydrated (a warm herbal tea can be extra soothing)
• Avoid excessive caffeine (if you’re sensitive, try matcha or herbal alternatives)

Additionally, taking a magnesium supplement every day will help with your anxiety levels, your sleep quality, your stress management – everything. Beyond Body also offers incredible wellness plans that incorporate various aspects of your overall health and wellness.

4. Try Guided Meditation or Visualization

Guided meditation is a great way to ease anxious feelings and refocus your mind. Apps like Headspace and Mindfulness App offer quick five-minute sessions designed to reduce stress, improve focus, induce relaxation, boost your mood – you name it. These mindfulness and meditations help ground you in the present moment, reducing the worry and stress that often come with thoughts about the day ahead.

You can also do this on your own by thinking of a happy place and fully engaging all of your senses.

5. Breathe Away the Stress

Before you even get out of bed, take a moment to focus on your breathing. Deep breathing exercises signals your nervous system to relax, easing morning anxious thoughts. Try this simple exercise:

• Breathe in for four seconds
• Hold for four seconds
• Exhale for four seconds
• Repeat four times

Bonus: Holding a crystal healing stone or spinning a worry ring while doing this exercise can boost the calming effects.

Now, if you are really ready to take your breathwork to the next level and soak in all the goodness that comes with it, you may want to try some online breathing classes. Our readers – yes, that’s you – get their first month free with Inward Breathwork.

6. Move Your Body

Gentle movement helps release all kinds of pent-up stress and anxiety, while also increasing serotonin and endorphins, your body’s natural mood booster. This can alleviate feelings of morning anxiety and boost your mood. You don’t need an intense workout either. A morning routine that includes light exercise, like a brisk walk, a short jog, or a bike ride, can help clear your mind, release anxiety and set a positive tone for the day. The key is to find an activity that you enjoy and that fits into your morning schedule comfortably.

Simple activities like:

• Stretching – hip-focused stretches also help release stored trauma
• Yoga – psst: our readers get 50% off their online yoga membership here.
• A short walk in the fresh air
• Dancing to your favourite song

Even just five minutes of movement can reduce anxiety in morning hours and energize you for the day ahead.

7. Plan Your Day the Night Before

A little planning can help ease the stress of the unknown. Before bed, try:

• Writing down your top three priorities for the next day
• Laying out your outfit and packing your bag
• Prepping breakfast or snacks

This helps create a sense of control and reduces feelings of being overwhelmed first thing in the morning.

8. Recite Your Positive Affirmations

Affirmations can help rewire your thoughts and shift your mindset toward positivity. Start your morning by repeating calming and empowering statements such as:

• I am in control of my thoughts and emotions.
• I embrace the new day with peace and confidence.
• I am safe, grounded, and calm.
• I trust that everything will unfold as it should.
• I deserve peace and happiness.

Creating a vision board or journaling can also be part of this strategy for anxiety.

9. Use Anxiety-Reducing Tools

Incorporate small yet powerful anxiety relief tools into your daily life. Some of the best gifts for people with anxiety are actually simple, everyday items or jewelry, like our beautiful collection of real gold and silver fidget rings. Here are some other awesome tools you can use throughout the day to help ease your morning anxiety and beyond.

• Gemstone jewelry – Wearing healing stones or crystals for healing throughout the day can serve as a reminder to stay centered.
• Essential oils – Scents like lavender and chamomile are known for their calming effects.
• Weighted blankets – Help reduce stress and promote relaxation. (check out my favourite weighted blanket here!)

8. Do a Morning Meditation for Anxiety

Morning meditation can be a powerful tool for reducing anxiety. It helps calm the mind, reduce stress, and improve focus and clarity for the day ahead. Start with simple meditation techniques such as focusing on your breath, repeating a calming mantra, or visualizing a peaceful scene. These practices can help center your mind and alleviate anxiety.

Guided meditations are an excellent option for beginners. There are many apps and online resources available that offer guided meditation sessions specifically designed to reduce anxiety.

9. Top Up On Your Hydration

Many of us wake up dehydrated and this can lead to feelings of anxiety and stress. So, start the morning off with a big glass of water. This will instantly quell those morning jitters.

Staying hydrated is also important, so make sure you bring a refillable water bottle with you wherever you go. This ensures you can drink plenty of water throughout the day and keep anxiety at bay.

10. Take Morning Supplements

There are all kinds of really beneficial herbal supplements for anxiety. This includes magnesium and vitamin B12, as well as herbal teas like chamomile and valerian root. Getting one of these into your early morning can give you the mental health boost you need to stay calm all day long.

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11. Wake Up in a Calm Space

Your environment plays a significant role in how you feel first thing in the morning. A cluttered or chaotic space can add to morning anxious feelings, while a peaceful, organized space can set a calming tone for the day ahead. Here’s how to create a soothing atmosphere:

• Declutter your bedside table – Keep only the essentials, like a book, a worry stone, or a calming candle.
• Use soft lighting – Harsh, bright lights can be jarring in the morning. Opt for warm, gentle lighting to ease into the day.
• Incorporate calming scents – Essential oils like lavender, chamomile, or sandalwood can create a relaxing environment.
• Surround yourself with soothing colors – Soft blues, greens, and neutral tones promote a sense of peace and balance.
• Play gentle sounds – Nature sounds, soft instrumental music, or white noise can help reduce stress upon waking.

Creating a calm space to wake up in can make all the difference in how you start your day.

12. Start with a Grounding Morning Ritual

Having a consistent morning routine can make a world of difference in managing anxiety in the morning. Try incorporating self-care items that bring comfort and stability to your day:

• Use a fidget ring – A simple and stylish tool, fidget rings (also known as spinner rings or worry rings) help release nervous energy through the act of fidgeting, providing you with a deeply calming sensation.
• Hold a worry stone – Running your fingers over a smooth, thumb worry stone made with your favourite healing crystal for anxiety can help ground you when anxiety kicks in.
• Keep crystals for anxiety nearby – Healing stones like amethyst, rose quartz, and lapis lazuli are known for their calming properties and can be powerful additions to your morning routine.

How to Deal with Severe Anxiety in the Morning

When morning anxiety strikes, having a set of immediate coping strategies can be beneficial. Techniques such as deep breathing, progressive muscle relaxation, and mindfulness exercises can help calm the mind and body.

For long-term management, consider incorporating regular exercise, maintaining a healthy diet, and practicing relaxation techniques. Additionally, cognitive-behavioral therapy (CBT) can be highly effective in addressing underlying anxiety issues.

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

Cognitive Behavioral Strategies for Morning Anxiety

CBT is a form of therapy that focuses on changing negative thought patterns and behaviors. It is highly effective in treating anxiety disorders, including morning anxiety. CBT techniques such as cognitive restructuring, exposure therapy, and behavioral activation can help reduce morning anxiety by addressing the root causes and changing maladaptive behaviors.

Keeping a journal or thought record can help identify and challenge negative thought patterns. Writing down your thoughts at night can be key for learning how to break the cycle of morning anxiety.

Final Thoughts on Ending Morning Anxiety

Easing morning anxiety involves a combination of understanding its causes, developing effective coping strategies, and making lifestyle changes that promote mental well-being. By incorporating consistent routines, practicing mindfulness, and seeking support when needed, you can manage morning anxiety and start each day with a sense of calm and control. Remember, it is possible to break the cycle of morning anxiety and embrace a more peaceful start to your day.

Remember, the key to overcoming morning anxiety lies in consistent practice and a willingness to explore what works best for you. It’s about finding balance, whether it’s through physical activity, nourishing your body with healthy foods, or investing time in relaxation and sleep. With the right tools and a proactive approach, you can transform your mornings into a time of peace and positivity. Embrace these strategies as part of your daily routine, and watch as your mornings, and consequently your days, become more serene and enjoyable.

As you continue on this path, remember that seeking support, whether from friends, family, or professionals, is a sign of strength, not weakness. You’re not alone in this journey, and with each step, you’re moving towards a more confident and anxiety-free start to your day.

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.