Why is My Anxiety Worse in the Morning?
Have you been waking up with your anxiety already in 2nd gear, and you’re asking yourself “Why is my anxiety worse in the morning?” Waking up with a racing heart and a mind full of worries and anxieties is one of the worst ways to start the day, and most people would rather get their heart pumping with a hot cup of coffee instead of near-panic. You aren’t alone, this is a common phenomenon, and the good news is, there are things you can do to lessen the impact. We’re going to dig into why anxiety is worse in the morning, and even cover some tips on how to cope with anxiety in the morning.
Morning Anxiety: Understanding the Causes
If you’ve been noticing that your anxiety is worse in the morning, you aren’t imagining it, it could very well be worse in the mornings. The good news is, of the potential causes, many of them are things you can either impact or directly affect in one way or another.
Cortisol Levels
Cortisol is the primary stress hormone, and it tends to peak in the morning for most people. This tends to make you feel anxious, particularly if you’re already prone to anxiety.
Low Blood Sugar
When you wake up, your blood sugar is generally at a low point, which can cause feelings of anxiety. It can also cause dizziness, confusion, and irritability, which can exacerbate anxiety.
Sleep Quality
Poor sleep quality, whether from insomnia, apnea, or other illnesses, can make anxiety in the morning worse. Without enough restorative sleep, the ability of your body and brain to deal with stress is reduced, making coping more difficult.
Unresolved Worries
If you have unresolved worries or are dreading the day ahead, which can be common in toxic workplaces, you may feel a spike in your anxiety in the morning. This is called anticipatory anxiety, and it can be very powerful.
Lifestyle Factors
Some lifestyle factors, like high-stress levels, lack of exercise, poor diet, and more, can contribute to morning anxiety in varying degrees.
Hormonal Imbalances
Many individuals that experience various hormone imbalances are likely to experience increased levels of anxiety. In some cases the imbalance may be a contributing factor, in others it won’t be.
Caffeine Withdrawal
Individuals who regularly consume caffeine and either cut back or stop may experience a spike in morning anxiety. Lowering the caffeine in a tapering dosage can reduce this.
Tips for Coping with Morning Anxiety
Establish a Morning Routine: Having a consistent morning routine can help you reduce anxiety by building predictability and control.
Limit Caffeine and Alcohol Consumption: Caffeine and alcohol both make anxiety symptoms worse in the long run, even if they seem to help with short-term symptoms. Limiting both, particularly in the evening, can help promote better sleep.
Eat a Balanced Breakfast: Eating a healthy, balanced breakfast can help you regulate your blood sugar, which means getting enough fats, proteins, and carbohydrates.
Practice Good Sleep Hygiene: Establish a set bedtime, and try to wake up at a consistent time each day. Limiting screen time before bed can also help improve sleep.
Seek Professional Help: If you’ve made some overall lifestyle changes and still aren’t able to curb some of the more significant side effects of anxiety, it may be time to talk to a professional about it.
Trust Dr. Nicole Andreoli to Help With Your Anxiety in the Morning
Trying to understand your anxiety without professional guidance can be challenging, and it can waste valuable time. Partnering with a professional therapist to learn some coping skills that can help you deal with anxiety can be a crucial step in learning to live with your anxiety. Reach out today to get started with an appointment.
