Why Do I Wake Up with Anxiety? Anxiety in the Morning Explained

 

For many people sensitised to anxiety, mornings can be particularly difficult. The moment you open your eyes, you might feel a wave of dread, racing thoughts, or even a pounding heart. If this resonates with you, know that you’re not alone - morning anxiety is a common experience for those who are in the cycle of fearing anxiety itself.

 

Why Does Morning Anxiety Happen?

 

1. Cortisol and the Morning Spike

 

One of anxiety’s primary hormones, cortisol, naturally spikes in the morning. This hormone is part of your body’s wake-up system, designed to prepare you for the day ahead. However, if you’re already in a sensitized state—fearing anxiety itself—this cortisol spike can feel overwhelming. Instead of being a normal physiological process, it’s interpreted as a threat, contributing to feelings of doom, dread, and physical symptoms like a racing heart.

 

When I was in the grips of an anxiety disorder, mornings were the hardest for me. I’d wake up hyper-focused on how I felt, scanning my body and mind for signs of anxiety. This constant checking not only heightened my awareness of the cortisol spike but also kept me in a sensitized state where my threat response was always on high alert.

 

2. Fear of Fear and Sensitisation

 

Morning anxiety is often amplified by what’s called the “fear of fear.” When we’re afraid of anxiety itself, our body becomes hyper-reactive to any signs of it. This makes the natural sensations of waking - like a faster heartbeat or heightened awareness—feel alarming, perpetuating the cycle of morning anxiety.

 

3. Lifestyle and Stress

 

If you’ve been running on empty, overworking, or neglecting relaxation, your body might be stuck in a state of constant stress. This can make your mornings feel like you’re waking up in “fifth gear.” Add to this the fear of morning anxiety itself, and it’s no wonder those first moments of the day feel so overwhelming.

 

4. Hormonal Fluctuations

 

Hormonal changes can also play a significant role in morning anxiety. For example:

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• PMDD (Premenstrual Dysphoric Disorder): Hormonal sensitivity around your menstrual cycle can make you more prone to morning anxiety.

• Menopause or Perimenopause: Drops in oestrogen and progesterone, paired with a rise in cortisol, can heighten anxiety sensitivity.

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If hormonal fluctuations are at play, mornings may feel particularly difficult as your body adjusts.

 

How We Fall Into the Morning Anxiety Cycle

 

When you wake up anxious, it’s easy to stay in bed and ruminate. You might start replaying yesterday’s worries or imagining worst-case scenarios for the day ahead. This inward focus reinforces the anxious response, keeping your body in a hyper-vigilant state.

 

The anxious mind provides a lens of threat, meaning everything feels more intense and overwhelming. Thoughts that might feel manageable later in the day seem catastrophic in the morning. If you’ve ever noticed yourself thinking, I’ll just figure this out before getting out of bed, then you’ve experienced how overthinking can keep you trapped in this cycle.

 

Breaking Free from Morning Anxiety

 

If morning anxiety is a regular struggle for you, here are some helpful tips to break the cycle:

 

1. Don’t Lie in Bed and Ruminate

 

The worst thing you can do is stay in bed, letting anxious thoughts snowball. Your mind and body need movement to start breaking the anxiety cycle.

 

2. Get Up and Move

 

Pre-plan a simple morning routine to follow as soon as you wake up.

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• Get out of bed.

• Put your clothes away or make your bed.

• Have breakfast—even if you feel nauseous or lack an appetite.

 

These small actions teach your threat response that the morning isn’t dangerous, helping to ease anxiety over time.

 

3. Work on Your Fear of Fear

 

Morning anxiety often stems from a fear of anxiety itself. Learning how to tolerate the sensations of anxiety without engaging with them is key. Over time, your body will learn that these sensations are not threats, and your morning anxiety will diminish.

 

4. Practice Uncertainty

 

Many people with morning anxiety struggle with a need for control. The key to recovery is learning to tolerate uncertainty and resist the urge to problem-solve every thought or sensation. Anxiety thrives on the idea that you need 100% certainty, but real relief comes from learning to leave things unresolved.

 

Morning Anxiety and Stress Lifestyles

 

If your life has been particularly stressful, your body may have adapted to constantly being on high alert. Anxiety in the morning can be your body’s way of reacting to the accumulated stress. Taking steps to reintroduce calm into your day—whether through intentional relaxation, mindfulness, or simply slowing down—can help reset your system over time.

 

Final Thoughts: You Can Overcome Morning Anxiety

 

Morning anxiety can feel overwhelming, but it doesn’t have to define your day. By understanding why it happens and taking intentional steps to break the cycle, you can teach your body and mind that mornings aren’t something to fear.

 

When I struggled with morning anxiety, it felt like I was stuck in a loop of dread and overthinking. But by addressing my fear of fear and creating simple routines, I learned to step out of the cycle. You can, too.

 

If you want to learn more about this topic, check out our episode on the Disordered Podcast called Anxiety in the Morning and at Night.

 

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. If you have concerns about your symptoms, consult a healthcare professional.