Why Do I Wake Up Anxious?

Do you sometimes wake with feelings of anxiety and racing thoughts before you’ve even had time to hit the snooze button on your alarm? And, instead of waking up feeling energised and refreshed, you start to excessively worry about the day ahead? If so, you are not alone.

Anxiety is an unwelcome visitor that often pops up when we least expect it. For some, it has a habit of kicking in at the start of each day. This may be worried thoughts about what happened the previous day or what might happen today. For others, it may be more extreme and include panic attacks upon waking each morning. Whatever the case, morning anxiety can rob us of our peace of mind and set a negative tone for the whole day.

The good news is that there are plenty effective ways that you can address morning anxiety to ensure you have a happy and healthful day ahead.

First up, what causes morning anxiety?

Since morning anxiety is a reaction to worry and stress, there are so many reasons why you may be waking up with racing thoughts. Some common factors include:

The cortisol awakening response (CAR): This stress hormone cortisol is released by the adrenal glands. This has been found to be at its highest in the first hour of waking for people who are dealing with excessive stress in their life.

Thinking too far ahead: Overthinking about what lies ahead and pondering it over and over can quickly get your mind racing and lead to anxious thoughts.

Eating or drinking first thing: Foods high in sugar and too much caffeine can increase anxiety symptoms.

Low blood sugar: Not eating enough food might exacerbate anxiety.

Chronic stress: if you’re stressed before going to bed, you’re more likely to wake up feeling stressed.

Anxiety disorder: experiencing anxiety in the morning could indicate that you have an underlying anxiety disorder.

Tips for Reducing Morning Anxiety

Try the following strategies for minimising and controlling anxiety when you wake up and go about your morning:

Improve Sleep Habits

Getting enough sleep is critical for your mental and physical well-being. Sleep problems, such as difficulty falling asleep and/or remaining asleep, have been linked to several psychological and physical issues. Headaches, fatigue, poor focus, short-term memory issues, impatience, and anxiety are some of the symptoms.

Improve your sleep habits by:

• Two to three hours before bedtime, avoid stimulating activities (for example, watching TV, drinking caffeine, working on your computer or exercising vigorously)
• Before going to bed, do something calming like curl up with a nice book or get a back rub from your partner.
• Every night, including weekends, aim to go to bed and wake up at the same time.
• Keep a cool (about 65 degrees Fahrenheit) and dark bedroom (you may find that you need to invest in room-darkening curtains or shades).
• Before turning your light out, try journaling to get any thoughts or worries out of your head so they don’t disturb your sleep.

Explore your morning stressors

Some aspects of your morning routine may cause anxiety, such as an alarm clock that jolts you up and sends a rush of adrenaline through your veins. If that’s the case, consider switching to an alarm clock that plays relaxing music as you wake up.

In addition, a large list of tasks that you must perform may worsen your morning anxiety. Give yourself plenty of time in the morning (pressing the snooze button can mess with your sleep cycles and schedule) and finish some duties the night before to prevent feeling rushed (for instance, preparing clothes or packing lunches).

Try some relaxation exercises. Starting your day feeling calm, focused and relaxed can make for a happy and successful day. Some techniques we recommend include:

Deep breathing – when we are anxious, we tend to breath shallower. This can interfere with your body’s natural oxygen and carbon dioxide exchange, triggering a stress reaction that can lead to anxiety and panic episodes. On the other hand, breathing properly can assist in the correct oxygenation of your blood. Take a look at some techniques here.

Journaling – the act of writing down your thoughts, feelings, and impressions about your life events is known as journal writing. Journaling can be a beneficial approach to examine your concerns, manage your stress, and improve your personal well-being when utilised as a coping strategy.

Guided imagery – use your imagination to picture yourself in a more tranquil and serene place, such as a beach or a flower-covered meadow, through visualisation.

Progressive muscle relaxation – This easy technique entails tensing and relaxing all of your body’s major muscles in sequence, from head to toe.

Look at your diet

There appears to be a relation between nutrition and anxiety, according to research. What you consume can either cause or alleviate anxiety. People with mood disorders, such as generalised anxiety disorder, have poor diets, according to research published in 2016. These diets are low in fruits, vegetables, and protein, and high in saturated fat and refined carbs.

Try incorporating more protein, omega-3 fats (found in fatty fish), and fruits and vegetables into your diet. At each meal, choose low-glycaemic index carbs to avoid glucose spikes and troughs, which can exacerbate anxiety symptoms. Read our blog written by nutritionist Georgie Collison on ‘8 Ways Nutrition and Lifestyle Can Calm Your Anxiety’ here.

Finally, when it comes to your diet, don’t overlook the role of caffeine, a well-known source of anxiety. Even if caffeine isn’t the source of your morning anxiety, it’s a powerful stimulant that can intensify anxiety in some people. Try cutting back or eliminating coffee and tea to see if your symptoms improve.

A final word

While occasional anxiety is a normal part of life, excessively worrying about situations or tasks daily, could indicate an anxiety disorder. However, with the help of a mental health professional, you can learn techniques and strategies that will help you to control and minimise these feelings of worry and anxiety. For more information, or to book an appointment, click here, or give our friendly reception team a call on 1800 327 477. Don’t let anxiety leave you feeling hopeless!