We all know that starting the day with a calm morning routine is essential for mental health and wellbeing, after all. However, many of us wake up with morning anxiety. Whether due to our endless to-do lists or underlying existential fears, as soon as we jump out of bed, we’re immediately spiraling.
Does it have to be this way? No—but getting to the root of the stress is key. Here’s what to do to solve the issue and to start the day with a clear mind. Cue the sunshine and the chirping birds!
Why do I wake up feeling anxious?
Here’s the thing: There’s no single, universal answer to why you may be waking up feeling stressed. We’re all unique and have different issues weighing us down. But several factors, both physical and psychological, could explain morning anxiety. Getting a sense of what those might be for you can help you come up with a game plan.
Hormonal fluctuations
Hormonal fluctuations, as well as thyroid problems, can therefore be at the root of morning anxieties. Generally speaking, hormonal imbalances don’t lead to stable emotions. This is underlined by premenstrual syndrome and perimenopause, both of which can cause fluctuating hormones and generate emotional instability, often manifesting in exacerbated irritability and anxiety.
Cortisol levels, otherwise known as the stress hormone, can also have an influence. Since its production peaks in the morning, it can sometimes lead to nervousness, which in turn can cause morning anxiety.
Poor sleep quality
A good night’s sleep is essential for balanced mental health. Insomnia, interrupted sleep cycles, or sleep apnea, can impair the quality of this crucial rest phase and therefore contribute to the development of morning anxiety.
Anticipatory thoughts
The psyche has a major influence on stress management. The morning is often a time to take stock of the day ahead, anticipating tasks to be completed and problems to be solved. These anticipatory thoughts can interfere with mental calm, as the mind dreads all that it will have to deal with during the day. Night-time ruminations can also be a source of anxiety, as they can continue into the morning subconsciously.
Unbalanced diet
The food on your plate can have an impact on physical health—and, also, mental health. For example, caffeine and alcohol consumed late at night can disrupt sleep cycles and contribute to morning anxiety. The same goes for sugary foods, which cause cortisol levels—and stress feelings—to soar.
What to do when you wake up anxious
Fortunately, being stressed as soon as you wake up is not the end of the world—and it can definitely be overcome. Here, a few simple tricks to help you keep anxiety at bay from the moment you open your eyes so that you can enjoy a morning of calm.
Night moves
The first step? Setting yourself up for success before morning comes. Write down your next day’s to-do list or journal before you start getting ready for bed. This can help ease organizational anxieties by clarifying your priorities, and by the same token, your mind. It can also give you a sense of control, as writing tasks down means you’re less likely to forget them the next day.
Next, be sure you’re practicing proper sleep hygiene. Maintaining a regular bedtime schedule, creating a relaxation pre-bed ritual (like meditation or reading), and avoiding screens for at least an hour before going to sleep will help you get the most out of your night so that you can wake up rested and refreshed.
