Morning anxiety is not a formal medical diagnosis or clinical term, but many people experience more anxiety in the morning, with or without an anxiety disorder.
Learn more about morning anxiety, including symptoms, causes, treatments, and coping strategies.
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morning anxiety symptoms
Morning anxiety symptoms are just like other signs of anxiety, except they tend to occur soon after you wake up.
Common symptoms of anxiety include:
- Worry, fear, feelings of impending doom
- competition or undesirable thoughts
- restlessness
- difficult to concentrate
- dizzy
- Lightheadedness
- sweating
- trembling
- difficulty breathing
- headache
- muscle tension
- chest pain
- suddenly hot or cold.
causes of anxiety in the morning
Everyone feels anxious from time to time, but anxiety can also be a natural reaction to stress. For example, right after waking up, you may feel anxious because of a new tough job or school test. But if your morning anxiety becomes uncontrollable, it could be a sign of a more serious problem.
Morning anxiety can have several causes, including:
- cortisol level: Cortisol, also known as the “stress hormone” because of its role in regulating the body’s fight-or-flight response to stress, is highest in the first hour after waking up. Known as the cortisol wake response (CAR), this phenomenon is especially common in people who experience anxiety on a regular basis.
- caffeine intake: Research suggests that excessive caffeine intake is associated with increased levels of anxiety.
- poor sleep quality: Insomnia, disturbed sleep, or poor sleep quality can cause increased anxiety immediately after waking up. Several studies have found that less sleep each night is associated with higher levels of anxiety in the morning. Additionally, people who sleep deeper and more restfully have a lower risk of morning anxiety.
- sugar: What you eat for breakfast each morning, or even what you ate the night before, can affect your morning anxiety. Some studies link anxiety to increased sugar intake. Other studies have found associations between low blood sugar (hypoglycemia) and symptoms of anxiety and depression.
- anxiety disorder: Morning anxiety can be a sign of an anxiety disorder such as generalized anxiety disorder (GAD). People with GAD experience excessive worry and fear for at least six months. Other symptoms include chronic fatigue, concentration problems, and restlessness.
What is cortisol?
One of the hormones made by the adrenal glands, cortisol, is part of a larger group of hormones known as glucocorticoids. Cortisol plays a role in regulating functions such as stress response, blood pressure, metabolism, blood sugar, and inflammation.
how to treat morning anxiety
There are several ways to deal with morning anxiety through lifestyle changes and self-care practices.
- Reduce caffeine and alcohol intake: If you think your morning coffee may be contributing to your anxiety symptoms, it’s a good idea to limit your caffeine intake. Reducing your alcohol intake may also help with your morning stress levels.
- eat a healthy breakfast: Researchers link both hyperglycemia and hypoglycemia to anxiety. Eating a nutritious diet can help reduce anxiety, especially if you don’t usually eat a nutritious breakfast.
- relaxation techniques: Deep breathing exercises and mindfulness techniques like yoga and meditation can help reduce anxiety.
- practice good sleep hygiene: Better sleep can help reduce anxiety in the morning. Practice healthy sleep habits such as going to bed at the same time each night, turning off electronic devices, and sleeping in a cool, dark room to improve sleep quality and boost your overall mood and energy levels.
- exercise regularly: Try dancing, swimming, walking, cycling, running, or any other physical activity. Getting enough exercise has been shown to reduce stress and anxiety levels.
- Manage stress levels: Chronically stressed people are significantly more likely to develop morning anxiety. Reduce your stress levels by spending quality time with family and friends, devoting time to the things you love, and working less if possible.
If your morning anxiety doesn’t go away or gets worse over time, you may have an anxiety disorder. Treatment for anxiety disorders usually includes psychotherapy, especially cognitive-behavioral therapy (CBT). CBT works to reduce emotional distress by helping people develop more positive thought and behavior patterns.
Your health care provider may also prescribe anti-anxiety drugs to help relieve symptoms.
when to see a health care provider
Talk to your healthcare provider if your morning anxiety symptoms:
- feel out of control
- get worse over time
- cause significant pain
- Interfering with daily life, such as work, school, or relationships
- Persistent in the absence of stressful situations
Your healthcare provider can rule out possible physical reasons underlying your anxiety symptoms and refer you to a specialist if necessary.
overview
Although morning anxiety is not an officially recognized clinical diagnosis, several factors can lead you to experience more anxiety symptoms in the morning. consumption, insomnia, elevated cortisol levels, and anxiety disorders such as generalized anxiety disorder (GAD). Treatment for morning anxiety may include anxiolytics and/or psychotherapy. Additionally, lifestyle changes such as lowering stress levels, reducing sugar and caffeine intake, practicing healthy sleep habits, and exercising more often can help.
A word from Verywell
If you wake up with anxiety on a regular basis, you’re not alone. Contact your healthcare provider to find support and effective treatment options for morning anxiety symptoms.
FAQ
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Are you more anxious in the morning?
Anxiety symptoms can be experienced at any time, but some people are more likely to experience them in the morning. I have. Studies show that people who experience panic attacks are more likely to experience anxiety symptoms in the afternoon. However, their fear of imminent threat is highest in the early morning hours.
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Is morning anxiety a sign of pregnancy?
By itself, morning anxiety is not a sign or symptom of pregnancy.However, people are more likely to experience symptoms of anxiety anytime during pregnancy and postpartum. After is also more common.
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Does morning anxiety cause nausea?
Anxiety is often associated with nausea, vomiting, and other gastrointestinal problems. Studies show that people with a range of physical symptoms, such as nausea, pain, and fatigue, are more likely to exhibit high levels of anxiety. Studies show that people with anxiety and depression are more likely to have severe nausea and vomiting in early pregnancy.
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