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10 ways to get rid of morning anxiety forever

ways to get rid of morning anxiety forever

Editor’s note: In today’s fast-paced life, many people feel various kinds of anxiety. Morning anxiety is a common but little-known anxiety that can greatly affect people’s lives, work, and emotional states. This article will help you understand what morning anxiety is, what factors cause morning anxiety, and finally share 10 effective and practical suggestions to relieve morning anxiety.

Do you often find yourself feeling very anxious when you wake up in the morning? If so, don’t panic, in fact it is true for many people. Morning anxiety is one of the more common anxiety disorders.

Sadly, many people find it difficult to overcome morning anxiety, and some even find it difficult to express their feelings. They can’t even find a specific cause or trigger for their anxiety. Often, all they can tell is that “I wake up feeling extremely anxious.”

Thankfully, morning anxiety is not without a solution. If you wake up feeling anxious, there’s definitely a reason behind it. More importantly, you can use many effective ways to analyze this problem and find the root cause of anxiety, so as to completely get rid of morning anxiety.

In this article, I will systematically give you a brief understanding of morning anxiety from the perspectives of “why morning anxiety occurs” and “how morning anxiety arises”, and share 10 effective ways to completely get rid of this anxiety. Way.

What is morning anxiety?

Morning anxiety is when you feel anxious or scared immediately after waking up from sleep.

For most people, they even feel anxious all the time—as if they are nervous and anxious in their sleep and even wake up with this anxiety.

Often, morning anxiety only lingers while you wake up and stay in bed, but it quickly subsides once you get out of bed and start your day. However, for some people, this anxiety persists or even increases over time.

Common signs and symptoms of morning anxiety

As far as morning anxiety is concerned, I have summarized the following five common manifestations and symptoms:

  • Worry and negative thoughts. If you always wake up with anxiety, you probably feel worried and anxious in general. Typically, these thoughts are about the recent past or things that must be done that day, but they may also be about past regrets or about how you are feeling now. In conclusion, it is extremely common to have negative thoughts caused by feeling anxious in the morning.
  • Nervous, fearful, or frightened. In addition to symptoms such as worry and negative thinking, morning anxiety can lead to a number of anxious emotional states, such as nervousness, fear, or a sense of doom.
  • Muscle tension or restlessness. Morning anxiety may also have obvious physical manifestations. Muscle tension, restlessness, or restlessness are common symptoms. In addition, many people also experience symptoms such as stomach discomfort.
  • hard to fall asleep. Once you feel anxious, it can be difficult to fall back asleep. Although most people who wake up with anxiety stay in bed for a while and try to fall back asleep, they rarely succeed.
  • panic. Occasionally, morning anxiety can reach very high levels and may lead to a panic attack. Generally, this condition is triggered when people worry excessively about feelings of anxiety and accompanying symptoms, especially physical symptoms.

Why do I always feel anxious when I wake up?

The most frustrating thing about morning anxiety is that it often has no obvious cause or trigger.

If you’re wondering why you keep waking up anxious, here are the key points you need to know:

There is a big difference between the initial cause and the ongoing cause of morning anxiety.

In the early stages, any number of factors may cause morning anxiety:

  • high pressure
  • Insomnia
  • interpersonal conflict
  • physical illness or medical problem

However, usually, there is only one possibility that keeps morning anxiety going, and that is your habit of always worrying.

The pattern of morning anxiety is almost always like this:

1. Some external problem causes an initial period of morning anxiety. For example, if you have been working at a very high intensity and under a lot of pressure in the past two weeks, it would make sense for you to feel extremely anxious the first thing you wake up. Or, if you’ve had a bad cold for a week, you might wake up worrying about how you’re going to feel, and that’s understandable.

2. You’ll get into the habit of worrying about whether you’re feeling anxious or not as soon as you wake up. If you’ve ever had a period of waking up anxious, it’s understandable that you might develop a habit of checking yourself for anxiety first thing upon waking. The problem is, when you get into the habit of looking for signs of anxiety first thing every morning, it quickly becomes a self-fulfilling prophecy because you’re training your brain to start worrying and worrying as soon as you wake up. anxiety. Eventually, it will naturally become a habit.

all in all:

Many things may initially cause morning anxiety, but it is precisely because you worry so much about anxiety that you always feel anxious when you wake up.

Next, we’ll discuss some practical ways to break this habit and escape the cycle of morning anxiety.

Is morning anxiety common?

Morning anxiety is more common and common than you think.

Because morning anxiety may sound unfamiliar and often has no obvious trigger, most people don’t talk about it. Therefore, it can create the illusion that morning anxiety is unusual.

In fact, the most painful thing about waking up with anxiety is how alone and isolated you can feel when you’re dealing with an anxiety struggle that no one seems to understand.

Is it possible to wake up and not feel anxious again?

It’s absolutely possible!

In my clinical practice, morning anxiety is something I see frequently. So I developed a set of highly effective tools and strategies to help people break the cycle of morning anxiety and, instead, retrain their brains to wake up to calm and tranquility.

The key point, however, is that morning anxiety is a habit. This means that if you want to break it, it may take some time, effort, and a little patience.

In the next section, I’ll give you 10 best-practice tips for getting rid of morning anxiety.

10 ways to wake up without feeling anxious

Here are some of the most effective ways I know to break the morning anxiety habit.

Don’t try all of the suggested methods below right away. It’s actually the first thing I recommend most people try, which is don’t sleep in. In many cases, just doing one thing is enough to effectively improve morning anxiety.

For others, you may need to try a few different methods to see which one works best for your own situation. For example, if you think morning anxiety seems highly related to what you need to do at work during the day, then tips seven through nine may apply best to you.

1. Stop staying in bed

Remember: morning anxiety is a habit. If you want to break this habit, you need to break the pattern of worrying and worrying as soon as you wake up, which leads to feeling anxious when you wake up.

The easiest way to do this is to get out of bed right after you wake up. Don’t nap, don’t “try” to fall back asleep, and don’t do breathing exercises in bed to calm yourself down. All you have to do is get up and start your day as soon as you wake up.

When you get up right away and get busy doing other things – taking a shower, making breakfast, going for a walk, etc., your brain doesn’t have time to worry and be anxious. Practice doing this over and over again, and your brain will start to forget about it: worrying and anxious when you wake up.

Of course, this is easier said than done. But I’ve seen many, many examples of people who have struggled with morning anxiety for years, and after just trying this one method, their morning anxiety disappeared within a few weeks.

Set yourself a challenge to not sleep in for 7 days in a row and see what happens to you.

2. Distinguish between physical discomfort and anxiety

One of the subtlest yet most powerful reasons why morning anxiety persists is that we mistakenly mistake physical pain and discomfort for signs of anxiety, leading to more worry and anxiety.

Anxiety often causes physical symptoms such as muscle tension, stomach pain, tingling in the limbs, and headaches. Therefore, this is also an easy mistake to make. But just because anxiety may cause these symptoms, that’s always the case.

There are all kinds of reasons why you might wake up with physical aches and pains that have nothing to do with anxiety: sleep apnea, for example, or even an uncomfortable mattress or incorrect sleeping position.

Regardless, if you frequently wake up with physical pain or discomfort, it’s important not to automatically assume that this is a sign of anxiety. Instead, acknowledge the discomfort and try to think about what non-anxiety factors might be contributing to this physical discomfort.

To learn more, we recommend learning: Cognitive restructuring is a powerful technique that can help you change the way you think and make it more realistic and positive.

3. Validation anxiety

Ultimately, what causes anxiety to persist is that we worry too much about it.

When you worry about anxiety, your brain thinks that anxiety is dangerous. This means your brain will be more alert to possible future anxiety, making it more likely that you will feel anxious once it is detected. This creates a vicious cycle: anxiety leads to worry, which leads to more anxiety and more anxiety.

So instead of immediately worrying about your anxiety and analyzing where it might come from and what negative consequences it might have, try this: Validate your anxiety .

Validating anxiety means explicitly acknowledging it and reminding yourself that just because it feels bad doesn’t mean it is bad.

For example, if you wake up feeling panicked, you could say this to yourself:

Well okay, I woke up anxious again today. But, you know what, it’s not surprising because it’s a habit. While I don’t like how it feels, I know anxiety isn’t dangerous. The best thing I can do right now is get out of bed and take a shower. I know that once I start my day, I usually feel better.

If you want to know more, it is recommended to study: “How to verify your emotions in three simple steps”

How to Validate Your Emotions in 3 Simple Steps )

4. Create a pleasant morning routine

As I mentioned, the key to breaking your morning anxiety habit is to get out of bed right away and don’t let your worries start to form and reinforce the habit.

However, it’s not easy to get out of bed right away!

Over the years, I’ve found that people who regularly wake up right away have one thing in common: having a great morning routine.

If you create a morning routine that you actually enjoy (rather than dread), you’ll be more motivated to get out of bed each morning so you don’t have to push yourself as hard.

for example:

  • You might set your alarm clock ten minutes earlier so that you have time to make a cup of fragrant coffee in the morning instead of buying a generic and expensive cup of coffee at Starbucks.
  • Maybe you try to get to the office half an hour early every morning and use that half hour to work on that side hustle or hobby you’ve always wanted to start.
  • Or maybe you save your favorite podcast for your morning commute instead of listening to it in the evening after get off work.

All in all, whatever you choose to do, remember this: When you do something that you really look forward to and truly enjoys first thing in the morning, you’re more likely to get out of bed right away and start rocking your morning routine. The vicious cycle of anxiety.

5. Start exercising as early as possible

Research shows that exercising and increasing physical activity is one of the best ways to relieve anxiety. The same goes for morning anxiety.

When you lie in bed with little to no movement or stimulation, your brain is free to control how you feel. But when you get up and move and be exposed to new stimuli, you’ll have more to compete with your worries, which means it’ll be easier to break the cycle of worry and focus on other things.

Another benefit of dedicating yourself to some form of exercise or physical activity early in the morning is that it can give you a small sense of accomplishment and healthy pride. And when you truly feel good about yourself, it tends to offset worries and anxieties because it’s a confidence builder.

6. Reduce daily sources of stress

The simple fact is that if you’re stressed out, you’re more likely to worry and feel anxious. This means that if you are chronically stressed, you are more likely to fall into a cycle of anxiety.

Today, most people struggle with chronic stress because they make one big mistake:

They try to manage stress rather than manage the stressor.

Stress is what you experience mentally, emotionally, and physically after facing a stressor. The key to reducing stress in your life and minimizing the morning anxiety that comes with it is to manage your stressors so they don’t make you feel overly stressed in the first place.

for example:

  • Being stressed out about having to work over the weekend isn’t really a problem. The real problem is that your boss keeps assigning you work, but you dare not refuse it directly.
  • Feeling resentful and stressed about not feeling more affection from your spouse is not the real problem. The real problem is that you are afraid to ask for it directly.

When you are under chronic stress, you are more likely to be awakened by anxiety. But controlling stress is only a temporary solution. To truly reduce stress, you need to manage your stressors, especially the things that cause you stress. To do this, you need to be more confident.

To learn more, recommended study: An Expert Guide to Assertive Communication

7. Make a to-do list the day before for the next day

A lot of morning anxiety comes from feeling overwhelmed by all the things you have to do:

  • DDL and backlog
  • That personal project you’ve been putting off
  • Tasks you need to complete for your child or family

While there will always be things done on your to-do list, the reality is that you have so much on your plate that it can overwhelm you. And when the mind is overwhelmed, it’s easy to spiral into worry and anxiety.

One way to solve this problem is to develop a small habit that I call the “4:55 drill.” The so-called “4:55 drill”, simply put, is to take a moment at the end of the work day to list the most important things that need to be completed the next day.

This simple habit goes a long way toward combating waking up anxious because it tricks your brain into believing that you’ve completed all of your to-dos and haven’t missed anything.

When your brain believes this, it’s less likely to throw a lot of unnecessary worries and anxieties at you.

To learn more, recommend learning: The 4:55 Drill

8. Set aside time to worry

Worry is the engine of anxiety: the more you worry, the more anxious you will be.

So whether you’re at work or at home, at night or early in the morning, the only way to control anxiety is to control the worries that create it.

The best way I know to control worry is a little program called Plan Worry. The basic idea is to take a little time out of your day to worry on paper with purpose. By getting your worries out of your head and truly acknowledging them, you train your brain to know there is a right time to worry and not to worry at other times.

It may seem counter-intuitive, but purposefully taking time to worry at regular intervals is the most effective way I know to reduce the habit of worrying. When you get better at breaking the habit of worrying, your anxiety will decrease significantly.

To learn more, we recommend studying: Worry Free: Essential Skills to End Chronic Worry

9. Improve sleep

Poor sleep quality can affect your morning anxiety for two reasons:

1. Poor sleep quality can make you more prone to anxiety. After a night of poor sleep, it’s much harder to regulate unmanageable emotions like anxiety and depression because our brain’s prefrontal cortex isn’t functioning at its best. So when you don’t get a good night’s sleep, your ability to wake up in the morning to acknowledge and let go of your worries and anxieties is compromised. On the other hand, if you’ve gotten a deep, restful sleep, you’ll find it much easier to manage your worries and anxieties.

2. Poor sleep makes it harder to get out of bed right away. As we discussed before, the key to breaking the habit of waking up anxious is to not stay in bed after waking up. But if you haven’t slept well, the urge to stay in bed can be very strong. On the other hand, if you are well rested, it will be much easier to get up and start your day as soon as the alarm goes off.

Unfortunately, a lot of the advice you hear about improving your sleep is either misleading or is a truism about sleep hygiene.

To learn more, recommended study: “Insomnia Myths & Misconceptions with Dr. Daniel Erichsen ”

10. Rethink your career

I’ve saved the hardest part for last: sometimes the biggest cause of morning anxiety is that you’re in a career that disgusts you.

This question is difficult to answer because careers are obviously not something that most of us can change quickly. What’s more, many of us are dependent on other people for our jobs and careers, so switching to more meaningful work may not seem like an option.

Honestly, maybe not.

However, I think that if you’ve tried every other suggestion on this list and nothing works, you should at least give this one some serious consideration.

Think about it, if you had to spend a whole day doing a job you didn’t enjoy, wouldn’t it be easy to understand why you wake up feeling anxious every morning?

One clue to whether morning anxiety actually stems from work is if your anxiety is significantly worse at work and less so on non-workday mornings.

Regardless, as hard as it is to face, if your job or career is a root cause of stress and anxiety and you’ve tried everything else, it might be time to seriously explore the possibility of a career change. Or at least see if you can change jobs, companies, or even departments within the company.


Waking up with anxiety is extremely painful, and surprisingly, many people suffer from it. But there are great ways to deal with it if you’re willing to put in some effort and be patient.

Ultimately, morning anxiety is a habit, and it can be broken.

If you, too, struggle with morning anxiety, I encourage you to try one or two of these suggestions for a week or two to see if you can get some relief.


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