How to Stop Waking Up With Anxiety

Falling asleep when your head is filled with anxious thoughts is hard enough. But waking up with anxiety can be just as difficult. If "jumping out of bed" feels more like dragging yourself out of bed while your heart races and worry floods your mind, know that you're not alone—and there are things you can do to help.

At Next Step Psychiatry in Lilburn, we help patients throughout metro Atlanta understand and manage anxiety, including the particularly challenging morning variety.

What Is Anxiety?

Anxiety is a feeling of physical, mental, or emotional stress. When you're anxious, you might experience:

• Increased heart rate
• Difficulty breathing
• Tense muscles
• Sweating
• Excessive worry
• Digestive issues
• Repetitive, racing thoughts

These sensations can feel uncomfortable, but they're actually a completely normal—even protective—reaction to stressful situations. When you encounter a stressor, your body releases stress hormones (cortisol and adrenaline) that prepare you to face danger. The problem arises when these responses occur even without an actual threat present.

Anxiety Symptoms vs. Anxiety Disorder

Occasional feelings of anxiety typically go away once the external cause is resolved. Anxiety disorders, however, are characterized by persistent anxious thoughts and symptoms that occur even without a stressful event—or that are out of proportion to the stress at hand.

Roughly 40 million Americans experience an anxiety disorder each year. The major types include:

• Generalized anxiety disorder (GAD): Excessive worry occurring more days than not for at least six months
• Panic disorder: Recurrent, unexpected panic attacks
• Social anxiety disorder: Intense fear of social situations
• Specific phobias: Excessive fear triggered by specific objects or situations

Why Do I Wake Up With Anxiety?

Morning anxiety isn't a formal medical term, but it's a real and common experience. Several factors can contribute:

Upcoming Stressors

Anticipation of a difficult day at work, a big presentation, or a challenging social situation can trigger anxiety the moment you wake up.

Cortisol Awakening Response

There's a biological component as well. Cortisol levels naturally spike dramatically within the first 45 minutes of waking—this is called the cortisol awakening response (CAR). Research suggests that people who experience more daytime stress may have higher morning cortisol spikes, potentially contributing to anxious feelings upon waking.

Poor Sleep Quality

If anxiety is disrupting your sleep, you may wake up feeling unrested and more vulnerable to anxious thoughts. It becomes a cycle: anxiety interferes with sleep, and poor sleep worsens anxiety.

How to Stop Waking Up With Anxiety

Lifestyle Changes

Regular Exercise

Exercise isn't just good for your body—it's good for your brain. Regular physical activity is linked to positive changes in your nervous system that protect against and reduce anxiety. Aim for about 30 minutes of exercise daily, whether it's running, brisk walking, or yoga.

Diet Modifications

• Eat a high-protein breakfast to stabilize blood sugar (low blood sugar can mimic anxiety symptoms)
• Choose complex carbohydrates to support serotonin levels
• Stay hydrated and limit alcohol
• Reduce caffeine, especially on an empty stomach

Sleep Hygiene

Establish a consistent sleep schedule and create a calming bedtime routine. Minimize screen time before bed and upon waking.

Mindfulness Practices

• Spend time in nature: Being outdoors has been shown to reduce cortisol levels
• Practice mindfulness meditation: Focus on the present moment without judgment. Notice your thoughts and feelings without trying to change them
• Deep breathing exercises: When you wake up anxious, take slow, deep breaths to activate your body's relaxation response

Professional Treatment

Therapy

Cognitive behavioral therapy (CBT) focuses on how thoughts, feelings, and behaviors influence each other. It can help you recognize troublesome thought patterns and develop techniques to redirect them.

Medication

If you have an anxiety disorder, a psychiatrist can evaluate whether medication might help manage your symptoms. Options may include SSRIs, SNRIs, or other medications that have demonstrated long-term success in treating anxiety.

When to Seek Help

If anxiety levels start interfering with your daily life—affecting your work, relationships, or overall well-being—it's time to seek help from a mental health professional. Signs that professional help may be needed include:

• Anxiety that persists despite self-help efforts
• Physical symptoms like chest pain, rapid heartbeat, or difficulty breathing
• Avoiding activities or situations due to anxiety
• Sleep problems that don't improve
• Difficulty functioning at work or in relationships

What to Expect at Your First Appointment

At Next Step Psychiatry, a psychiatric evaluation typically includes:

• A thorough discussion of your symptoms and their impact on daily life
• Review of your medical history and any current medications
• Discussion of family history of mental health conditions
• Development of a personalized treatment plan

Remember, anxiety disorders are highly treatable. With the right support, you can break free from the cycle of morning anxiety and start your days feeling more calm and in control.