Even before opening the eyes, the heart is already racing. It’s like the body knows before the mind that it is morning and begins panicking. This is how waking up with anxiety feels for many. Some fear getting out of bed, for others, it’s staying in bed. If your day also begins like this, you are not alone.
In fact, millions of people wake up with anxious thoughts every morning. Not less than 4% of the people around the world suffer from anxiety currently, as per the World Health Organization (WHO).
Because the experience takes place in the dawn, it is easy to dismiss them as nothing or just effects of a busy schedule. Though ignoring often makes it worse, since what on the surface appears insignificant is, in reality, your body being in alert mode.
This uneasiness continues throughout the day, but fortunately, modern mental health care allows you to consult an online psychiatrist at your own pace without having to choose between your daily responsibilities and your well-being.
When waking up with anxiety becomes frequent, it itself becomes a source of anxiety. You can find yourself lying awake at night and worrying about the morning. What makes anxiety at the beginning of the day different from the end of the day is that in the latter case, you’re exhausted. You might have had a stressful day or you’re tired and the anxiety can make sense, but it is entirely different when anxious feelings greet you first thing in the morning instead of freshness.
Just “thinking positively” might not help with how you feel because anxiety is not an issue of mindset alone that willpower can heal. Your body enters a fight or flight mode due to anxiety to ensure your survival; however, the brain goes to an extreme length to do so.
Even when there is no actual threat, like in the morning, the body goes into alert mode. The question “Why am I waking up with anxiety?” is natural to come to your mind. This guide will help you understand why the start of the day particularly feels heavy and what you can do to bring the balance back to your mornings.
Why do I wake up with anxiety?
There could be several reasons ranging from biological to environmental factors and understanding them can give you some clarity on why I am waking up with anxiety.
Cortisol Awakening Response (CAR)
Cortisol is a stress hormone that triggers the fight-or-flight response to prepare you in case of any threat. This hormone is naturally at its peak level in the morning, especially during the first 30 to 45 minutes. The anticipation of the upcoming day is likely the reason. It prepares you for any challenges that you might face ahead. Because cortisol levels are already high when you wake up, the feeling can be similar to being anxious.
Ongoing stressors
It is possible that you went to sleep worrying about something and woke up feeling the same way. Your stress can be due to:
- Work deadline
- Financial issues
- Relationships
- Family responsibilities
- Academic pressure
- Uncertainty about the future
Poor sleep quality
Sleep and anxiety go hand in hand. If one is affected, the other one too will have an impact. You are not only resting when you sleep, but your brain also recovers and repairs during that time.
Without enough rest, you wake up not fresh and feel irritated in the morning. You become more reactive to stress. Chances of morning anxiety can increase due to
- Insomnia
- Nightmares
- Frequent waking
- Irregular sleep schedule
Additionally, some conditions, such as dementia, damage the parts of the brain that regulate the sleep-wake cycle, leading to waking with anxiety. Therefore, if you have any memory or neurological issues, it’s best to consult a neuropsychiatrist for a complete care plan.
Low blood sugar
Blood sugar levels can be low when you have not eaten for hours and its symptoms, like fast heartbeats and tremors, can sometimes mimic the physical sensations of anxiety.
Lifestyle choices
Caffeine or alcohol consumption late in the evening can harm your sleep quality. You might think alcohol will help you sleep, but it only helps you sleep quickly and not get a good quality of sleep. Alcohol can, in fact, keep waking you up later in the night.
Burnout
Your mornings can seem dreadful instead of calm when you are mentally overloaded. Burnout means your energy is exhausted. It also affects your rest. Again, poor sleep means you are further burned out.
Emotional burnout can make you feel:
- Helplessness
- Hopelessness
- Powerlessness
- Low self-esteem
- Disinterest
- Dissatisfaction with personal achievements
You will know how to respond to your overwhelming feelings with awareness when you know what is happening to you every morning you wake up.
How to calm anxiety in the morning?
Right after waking up, the time is quite crucial and depending on how you handle those few moments, it can either make you calm or make your anxiety worse. Firstly, avoid checking notifications as soon as you get up. Wait for some time, at least until your cortisol levels are back to normal, before taking in any outside information that could possibly intensify your anxious feelings.
Meanwhile, try the 5-4-3-2-1 technique to distract yourself from negative thoughts. Ask yourself five questions: What are the five things you see in your bedroom? What are the four things that you can touch right there? Three things you can hear. Two things that you can smell and one thing that you can taste.
Your feelings and breathing patterns are directly connected and any troubling thought can cause you to hyperventilate. Controlling your breathing at that time can calm your mind. The 4-7-8 breathing technique can help with this. Breathe in for four seconds, hold for another seven, and breathe out through the mouth for eight seconds. Not only does this breathing exercise help you relax, but it also helps you sleep better.
You could try other things as well, like going out in the sunlight, exposing yourself to nature, moving around to release some of your nervous energy, having a healthy breakfast or exercising. Whatever helps you feel at ease.
The point is that your morning routine should give you positive energy. It should not feel rushed, where you have to take a quick shower, eat in a rush, and start running for your work. They only add to your anxiety. Wake up a little early, but try having a nice and quiet morning. For adequate sleep, consider hitting the bed a little earlier at night.
When to seek help?
Some days it is normal to wake up worried when you are having a tough time. You, however, should consider seeking help when:
- You frequently wake up anxious
- You are having panic attacks
- Your anxiety is affecting your work, studies and relationships
- You are unable to sleep
- You are noticing mood problems
- You are experiencing the physical symptoms of anxiety
- You are dependent on alcohol or substances
Consider getting evaluated when you feel something is not right with you. Do not delay. A board-certified psychiatrist can help you find clarity regarding what you are feeling.
Making mornings manageable
Waking up with morning anxiety can be like a race where you start ten steps behind everyone else. You can, however, cover the gap with slight changes in habits and the right anxiety treatment.
Anxiety can put a weight on your mind that might be too heavy for you to carry alone and you don’t have to. There is no shame in seeking help, especially when it is within your reach. Many people have been helped and your symptoms can improve as well. A dedicated psychiatrist can help you understand why you are waking up with anxiety and guide you to make your mornings better.