Having anxiety when waking up in the morning can affect your entire day.
It’s important to prepare for this moment, so you don’t allow it to change your mood and cause more anxiety than necessary.
But how can you do this?
There are a few things you can do in order to avoid anxiety when waking up.
But first, let’s take a look at morning anxiety in general.
What is morning anxiety?
Morning anxiety is defined as the anxious feelings you have when waking up in the morning.
It can be overwhelming, sudden, and sometimes even cause you to panic.
What are the symptoms of morning anxiety?
The symptoms of morning anxiety can vary from person to person, but some of the most common ones include:
- Shakey hands
- Feelings of fear
- Nervousness or worry
- Rapid heartbeat
- Shortness of breath
- Difficulty concentrating
What causes morning anxiety?
There are many potential causes of morning anxiety, including:
- Having too much on your mind
- Lack of sleep
- Focusing on negative thoughts
- Worrying about the day ahead
- Stress from work, home, or school
- Financial problems
- Anxiety disorders
- Chronic stress
- Low blood sugar
Now that you know what morning anxiety is and why it happens, let’s talk about ways to avoid having it.
How to avoid anxiety when I wake up in the morning
1. Get enough sleep
If you’re not getting enough sleep, it’s no wonder you feel anxious when waking up.
Try to get somewhere between 7 and 8 hours of sleep each night so that you can feel rested in the morning.
2. Avoid any distractions before bed
If you try to avoid anxiety in the morning, it’s important not to have any distractions before bed.
Distractions are typically things that take up your time, distract you from sleep or keep you up at night.
For example, watching television, working on the computer, or using your phone before bed can prevent you from getting a good night’s rest.
3. Sleep in a comfortable environment
Your bedroom should be somewhere that’s relaxing and where you can rest well at night.
This may mean changing what is in your room or even getting rid of certain things to make it a more peaceful space.
For instance, if you have a lot of things on your bed or in your room that are distracting, it’s time to get rid of them.
Try to have a comfortable bed, and make sure your room is dark and cool.
4. Wake up at the same time every day
One of the best ways to avoid anxiety in the morning is to wake up at the same time each day.
Because if you wake up at different times each day, your body will have a hard time adjusting, and you’ll likely feel more anxious.
Instead, try to wake up at the same time every day so your body can get into a routine.
This will help you feel more rested and relaxed in the morning.
For example, if you usually wake up at 6 am, try to wake up at 6 am every day, even on weekends.
5. Establish a morning routine
Having a set routine in the morning can help you feel more prepared for your day.
It will also help you know what to expect and allow your body to become more used to waking up.
For example, some things you may want to include in your morning routine are:
- Waking up at the same time each morning
- Eating breakfast right away
- Going for a walk or exercising
- Meditating or breathing exercises
- Reading positive affirmations out loud to yourself
6. Plan for the morning
Before you go to bed, plan what you’re going to do in the morning so that waking up isn’t so overwhelming.
This includes deciding what you’ll wear, what you’ll eat for breakfast, and what your to-do list looks like.
This will help ease your mind and keep anxiety at bay when waking up.
7. Eat a healthy breakfast
Eating a nutritious breakfast is important for your physical and mental health.
Low blood sugar in the morning can make you feel jittery and anxious, so eating something healthy can help combat this.
Expert recommends eating a breakfast that is high in magnesium to help reduce morning anxiety.
Because magnesium is known to help reduce stress, eating something that contains it may be beneficial in reducing anxiety when waking up.
Some healthy breakfast options that are high in magnesium include:
- Pumpkin seeds
- Nuts such as almonds or cashews
8. Reduce stress
If you have a lot of stress in your life, it can definitely affect how you feel when waking up.
Stress, in general, has been linked to more anxiety in the morning, but there are ways you can manage this feeling without too much additional effort.
Some ways to reduce stress include:
- Deep breathing exercises
- Listening to calming music
9. Exercise daily
Exercise is also an effective way to reduce stress and anxiety, which means it’s great for helping you avoid these feelings when waking up in the morning.
Exercising every day will make it easier to manage your mood when waking up in the morning because you’ll be less susceptible to stress.
10. Avoid caffeine and alcohol before bed
If you’re trying to avoid anxiety when waking up, it’s best to avoid caffeine and alcohol before bed.
Both of these substances can make it harder to sleep and increase feelings of anxiety.
11. Remember that there’s no rush
Typically when we wake up, we’re in a hurry to get things done.
This is especially true if you have a lot of responsibilities or plans for the day ahead.
But try not to feel rushed because then it will be more difficult for you to avoid anxiety and stress in the morning.
12. Remind yourself that it’s just the morning
A lot of anxiety in the morning is caused by worrying about what will happen throughout the day or focusing on negative thoughts about the future.
Instead of worrying or focusing on these types of things, try to remind yourself that it’s just the morning and that the rest of the day will be alright.
13. Pray in the morning
If you’re religious or spiritual, praying in the morning can help you avoid anxiety.
Prayer is an effective way to relax and calm yourself.
For example, you can say a prayer for strength and guidance throughout the day. It can help ease your mind.
14. Meditate in the morning
Meditation is a simple tool that can help you to avoid anxiety in the morning.
Not sure how to start meditation in the morning?
It takes a bit of practice, so try not to get frustrated if it’s hard at first.
Start by sitting in a comfortable position and focus on your breath going in and out of your body.
Once you’re able to focus on your breath, try to clear your mind of any thoughts and just focus on what it feels like to be calm.
Read on: How to meditate every day
15. Get proper sunlight in the morning
Getting proper sunlight throughout the day is very important, but it’s especially beneficial in the morning.
Sunlight helps your body produce serotonin, which is a mood-regulating hormone.
A great way to get proper morning sunlight is to sit near a window or walk outside for at least 10 minutes.
16. Get professional help
If you believe you have an underlying anxiety disorder, it’s best to seek professional help.
Speaking with any licensed therapist can help you feel calmer in the morning and throughout the day.
Final thoughts on how to avoid anxiety when I wake up in the morning
It is normal to feel anxiety when waking up in the morning because it’s a new day.
But there are a lot of things you can do to try and avoid anxiety in the morning, such as eating healthy, exercising, and reducing stress.
If you’re religious or spiritual, praying in the morning can also help ease your mind.
Lastly, meditation can be used to calm your mind and avoid stress.
And remember that it’s just the morning, so there is no rush!
Keep on reading: 5 Tricks to calm your nighttime anxiety