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5 Tips For Morning Anxiety

Woman sits in bed and wishes she knew some tips for morning anxiety

Anxiety is a common mental health disorder in the U.S., with more than 30% of the population dealing with anxiety at some point in their lives.1 If you experience heightened anxiety in the morning hours, it can be very frustrating and affect motivation, desire, and overall happiness and well-being. Fortunately, there are several tips for morning anxiety that you can do daily to ease your anxiety symptoms.

Outreach Recovery welcomes adults struggling with anxiety disorders who are looking for an anxiety treatment program. We base our therapy programs on each patient’s unique background and the reasons behind their anxiety. Therapists work on building new coping skills using behavioral therapies as well as holistic therapies that promote better mental health through healthy living.

To learn healthy tips for anxiety relief, call 888.897.9284 to schedule a tour and health assessment.

Why Do Some People Feel More Anxious in the Morning?

Morning anxiety can happen for several reasons, from overly worrying about the day to physical and mental health issues and drinking caffeine or alcohol before bedtime.

When we wake up in the morning, our bodies begin an automated process known as the cortisol awakening response. When you wake up, your body releases cortisol, which is a stress hormone, to help get you up and moving in the morning. If this response releases too much cortisol, it can lead to morning anxiety.

Some of the common reasons for morning anxiety include:

  • Not getting enough sleep
  • Not being prepared for a test or big presentation that day
  • Poor diet/low blood sugar levels
  • Hormonal changes
  • Substance abuse
  • Obsessing over past or future events

Mental health disorders such as generalized anxiety disorder, panic disorders, or depressive disorders can also affect stress and anxiety levels and make you more susceptible to feeling morning anxiety.

At Outreach Recovery, our anxiety treatment programs teach patients a number of morning anxiety tips to help ease anxiety first thing in the morning. Therapists use behavioral therapies to help patients better understand how their anxiety affects their behaviors and how to develop better ways of coping.

5 Tips for Morning Anxiety Relief

Anxiety can make mornings more stressful than they have to be. Knowing what triggers your anxiety and how to better manage it can greatly reduce the effects of morning anxiety and help you feel more relaxed and focused.

Here are five tips for morning anxiety relief that you can incorporate into your daily routine:

1. Create and follow a morning routine

Creating a routine can be very beneficial to those who experience anxiety in the morning. A routine can help you focus on the present moment, spend less time worrying needlessly, and feel more accomplished and ready for the day.

2. Eat a healthy breakfast

Starting the day with a healthy breakfast evens out your blood sugar levels and gives you the energy needed to start the day. Staying physically healthy is a natural way to reduce anxiety symptoms, and the foods you eat can help support a healthy mind.

3. Reduce caffeine and alcohol intake before bedtime

These substances have a direct impact on your ability to sleep. You should not drink any caffeine anywhere from 6–8 hours before bedtime, as it takes a long time for it to leave your system. If you drink alcohol before bedtime, it may help you fall asleep, but you will not be able to get a full night’s rest as your body is working on processing all of the alcohol you drank.

4. Create a relaxing bedtime routine

Shutting off the TV and putting away smartphones and other devices an hour before bedtime can help you get a better night’s sleep. An hour before bedtime, write in a journal, meditate, or read a good book.

5. Call a friend

If you are having a stressful morning, having a friend to talk to can help reduce anxious symptoms and reduce building stress levels.

Outreach Recovery: Enroll in Our Anxiety Treatment Program Today

The best way to learn healthy ways of dealing with morning anxiety is by talking with a professional therapist. They can guide you toward understanding your anxiety triggers and how to better manage your symptoms.

At Outreach Recovery, we can teach you many ways how to help with morning anxiety. Our therapists take the time to build trust and open communication with each patient so you feel comfortable opening up about your feelings and the behaviors they create. You will participate in group and private therapy sessions in person at one of our East Coast locations or via telehealth services.

To learn some healthy morning anxiety tips, call 888.897.9284 today or use our online contact form to sign up for our anxiety treatment program.


1. Forbes – Anxiety Statistics and Facts