Morning Anxiety: What Is It And How To Cope, Mental Health Expert Weighs In

Do you ever wake up in the morning feeling uneasy? Before the sunlight has even fully touched your face, your mind is already in overdrive. A flood of thoughts rushes in, things you need to do, decisions to make, and tasks ahead. The weight of a never-ending to-do list feels overwhelming, and before you know it, you’re stuck in bed, paralysed by anxiety and unable to get moving. This sensation is actually known as morning anxiety. 

It's the sense of dread that triggers your body’s fight-or-flight response, even though there's no immediate danger. To gain more insights into this, we reached out to Mr Shivam Thakur, Co-Founder and CEO of Counsel India, who shared his insights.

What Is Morning Anxiety And How Is It Different From General Anxiety?

Morning anxiety refers to intense feelings of stress, fear, or worry that are particularly noticeable when you wake up. According to Mr. Shivam Thakur, this type of anxiety is most pronounced in the morning due to a rise in cortisol levels after sleep. Unlike general anxiety, which can strike at any time, the surge of this "stress hormone" in the morning is meant to help the body become alert. However, for some individuals, this spike can lead to an increase in feelings of anxiety.

Why Do Some People Experience Anxiety Specifically Upon Waking Up?

Morning anxiety can be triggered by several factors, such as high cortisol levels, unresolved stress, or lingering thoughts from the previous day. Mornings may feel overwhelming if you have high expectations for the day ahead or if you've had a poor night's sleep. According to Dr. Shivam Thakur, individuals who are more prone to anxiety disorders may experience heightened stress in the morning, as their brains are more sensitive to the cortisol surge.

Can Dietary Habits Or Caffeine Intake Affect Morning Anxiety Levels?

Shivam Thakur says, "Indeed, nutrition and caffeine are important factors. While skipping breakfast can result in low blood sugar, which exacerbates anxiety, consuming large amounts of caffeine can cause anxiety and raise heart rate. On the other hand, a well-balanced breakfast full of complex carbohydrates, protein, and water can help to stabilise mood and blood sugar levels, encouraging serenity at the beginning of the day."

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Tips For Creating A Calming Morning Routine

Shivam Thakur recommends creating a calming environment in the morning by starting with grounding techniques such as stretching, deep breathing, or a brief meditation session. To manage anxious thoughts, he suggests journaling, having a nutritious breakfast, and minimising screen time. Engaging in mindfulness and practising gratitude early in the day can help reduce morning anxiety and promote a more positive mindset for the rest of the day.

When Should You Consider Seeking Professional Help For Morning Anxiety?

It's important to seek professional help if morning anxiety becomes persistent, disrupts daily life, or worsens over time. Shivam Thakur emphasised that therapy, counselling, or medical treatment can significantly improve a person's overall mental health, especially if they experience symptoms like racing thoughts, physical discomfort, or intense emotional distress.

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No one should have to begin their day feeling burdened by anxiety. If it’s becoming more challenging to manage, consider speaking with a healthcare provider or therapist to explore additional support options.

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