Morning Anxiety: Why It Happens and 7 Ways to Start Your Day Calmly

Waking up with a racing heart, tightness in the chest, or an overwhelming sense of dread, does this sound familiar? 

All these are very common symptoms of morning anxiety. Just after waking up and feeling such strong emotions, it feels like a battle with your own self. 

You will be glad to know you are not the only one experiencing this. This common experience can stem from heightened stress responses immediately after waking up. There are multiple reasons behind this stress. 

But don’t worry. There are solutions for your morning anxiety. 

In this blog, you will get 7 simple tips to manage your anxiety in the morning and have a peaceful start to your day.  

7 Ways to Start Your Day Calmly

Here are 7 simple ways to start your day stress-free. 

1. Create a Consistent Morning Routine

Unpredictability yields anxiety. Prepare a routine for yourself the night before. If you need to, write down the routine in a diary. 

Start your day with small, manageable tasks like making your bed, drinking water, and reading a book. With small tasks, your mind will not go haywire.

Having a set routine signals to your brain that you are in control of your day, not the anxiety.

2. Practice Meditation

Meditation can be difficult, but it is very effective for managing your stress and anxiety. 

After waking up, spend 5-10 minutes focusing on your breath or practicing mindfulness techniques. You can put on some light instrumental music if that helps you to concentrate. 

Grounding yourself in the present moment helps ease the racing thoughts.

3. Limit Screen Time in the Morning

You may not realize it, but scrolling social media just after waking up is affecting your mental health in a negative way. 

Resist the urge to check your phone after waking up. Do not sit back to check your work emails either. Social media and its vast amount of news are overloading your brain and preventing your brain from focusing on other necessary things. 

Instead, invest the first hour of the day in activities like journaling or light exercise. 

4. Incorporate Gentle Physical Activity

Cortisol is the stress hormone. When the hormone is at its increased level, you feel stressed and anxious. 

Light movements help reduce cortisol levels and stimulate the secretion of feel-good hormones like endorphins. You can try light stretching, yoga, or a short walk outdoors in nature. Starting your day in nature is a good way to start it stress-free. 

5. Eat a Balanced, Nutritious Breakfast

When you eat balanced food at the beginning of your day, your blood sugar level stabilizes, and it also provides the required energy to your brain and body.

Include a mix of protein, healthy fats, and carbohydrates. There are many good options for breakfast. Try avoiding sugary meals at this time of the day.

6. Set Realistic Goals for the Day

Unrealistic expectations will only worsen your mood for the day. Break down your tasks into small manageable chunks and set them according to your priority. 

Focus on completing a few key items rather than overwhelming yourself with an endless list. 

7. Seek Support When Needed

Remember, asking for help is not a sign of weakness. If you feel you are not able to manage everything on your own, consider reaching out to a professional.

There are approaches like cognitive behavioral therapy that can help you address your anxiety triggers and help with coping mechanisms. 

Morning anxiety does not have to dictate the rest of your day. By understanding your triggers and getting help from these seven strategies, you can manage your stress and anxiety. With time and consistency, you will find that mornings are not so bad.