If you’ve ever woken up with your heart racing, mind flooded with anxious thoughts before you’ve even had a chance to breathe, you're not alone. This is a common experience for many, and it can be overwhelming. Morning anxiety is particularly common for people with anxiety disorders, health anxiety, or OCD. In this post, we’ll explore why morning anxiety feels so intense and share five simple, science-backed tips to help you lower stress and start your day more peacefully. 

What Causes Morning Anxiety?

Morning anxiety often stems from a spike in cortisol, your body’s natural stress hormone. Cortisol is typically higher in the morning to help wake you up, but for some people, stress, anxiety, and poor sleep can cause this hormone to spike even higher than normal, making those first moments of the day feel extra tough.

When you start your day with anxious thoughts, it can trigger a cycle of worry that only fuels the anxiety further. However, there are steps you can take to break this cycle.

5 Tips to Manage Morning Anxiety

1. Prepare for Your Morning the Night Before

A calm morning starts with preparation the night before. Anxiety is often tied to how we predict our ability to handle the upcoming day. By setting yourself up for success the night before, you reduce morning stress.

Take small steps like laying out your clothes, prepping meals, or setting up your workspace. The less rushed and more organized your morning is, the less likely it is that anxiety will take over.

2. Create a Gentle, Easy Morning Routine

There’s a lot of advice out there about cold plunges, early workouts, and morning meditation, but the key is to create a routine that works for you. If intense activities add to your stress, try something simpler, like stretching, drinking water, or taking a short walk. The goal is to ease into your day in a way that feels enjoyable and manageable.

Ask yourself: what’s something you’ll actually look forward to in the morning? Whether it's sipping coffee in a cozy chair or doing a few minutes of yoga, choose an activity that grounds you.

3. Normalize Morning Anxiety

Even with a solid routine, you may still wake up feeling that familiar burst of anxiety. The important thing to remember is that it’s normal. That morning jolt is your body's way of waking up, and it doesn’t necessarily mean something is wrong.

Instead of labeling it as anxiety, think of it as high energy. Cortisol naturally decreases as the day goes on, so acknowledging that this feeling will pass can help you ease into the day without resistance.

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4. Use the I-A-M Method to Handle Racing Thoughts

If morning anxiety hits with racing thoughts, try using the I-A-M method:

• Identify: Acknowledge those thoughts for what they are—whether they’re worries, intrusive thoughts, or anxious feelings. Labeling them can help separate yourself from the emotional reaction
• Allow: Let those thoughts exist without engaging with them. Like background noise, let them float in your mind without trying to solve or control them
• Move on: Choose to move forward with your day, even with those thoughts lingering. You don’t have to give them power. Focus on the present moment and keep moving, like letting background music play without paying attention to it.

5. Seek Support When You Need It

You don’t have to manage morning anxiety alone. If you're struggling with persistent anxiety or panic, seeking support can make a world of difference. Consider joining a support group or a program designed to help manage anxiety.

Programs like "Your Panic Attacks Are Not the Boss" can help reset your nervous system and provide tools for managing anxiety throughout the day. You can also find community support through online groups where others share similar challenges.

Managing morning anxiety is about being proactive and gentle with yourself. Whether you choose to prep the night before, create a simple morning routine, or reach out for support, each step brings you closer to a calmer start to your day. Remember, progress takes time—be patient and kind to yourself as you navigate your anxiety.

If you’re looking for more in-depth guidance or community, check out resources that provide expert support. We’re all in this together, and you can take back control of your mornings, one step at a time.  I've developed resources and a supportive community, the Warm Heart Hub, to help individuals recover and thrive. Visit Paige Pradko to explore these resources and join our community on the journey to healing.