Morning Anxiety: What It Is and How to Minimize It

Do you wake up in the morning feeling full of dread even before you get out of bed? Do you wonder why this is happening to you? If so, you may be experiencing something called morning anxiety.

Morning anxiety refers to the experience of waking up feeling anxious, panicky, and on edge for no apparent reason. Though it is not a medical term or an official clinical diagnosis, it is something many people struggle with, especially those who are under severe, ongoing stress, or who suffer from an anxiety disorder.

Several things can contribute to morning anxiety. You may experience it after a poor night’s sleep, or with the anticipation of an upcoming event. Concerns about life stressors or the day ahead may prompt it.

Health and body balance can contribute, for example, with caffeine or alcohol intake, a drop in blood sugar level due to an empty stomach, or a surge of the stress hormone cortisol which tends to peak in the early morning upon awakening.

Steps you can take to prevent or minimize morning anxiety.

The good news is that there are several steps you can take to help mitigate morning anxiety. Some relate to physical health and others concern your mental health. Likewise, feeding your spirit with life-giving practices and the truth of God’s word can counter the abrasive start to your day with more peaceful, welcome thoughts.

Prioritize a good night’s sleep.

Establishing sufficient sleep hygiene is a great place to start. A healthy pattern of going to bed and waking up at about the same time every day will help. Likewise, keep your sleeping area dark, cool, and quiet, and avoid screen time or other stimulating activities for one to two hours before bedtime.

Instead of going to sleep ruminating on anxious thoughts, write them down and tell yourself you will deal with them at a more fitting time. Opt instead for a calming routine that helps you wind down such as taking a warm bath, reading a book, or listening to soothing music.

Consider your intake.

What you eat can have a significant impact on your mood and ability to cope with stress. A well-balanced, nutritious diet that includes fruits, vegetables, nuts, lean protein, healthy fats, and fiber, can provide necessary nutrients that help regulate mood and balance your response to stress. In addition, stay hydrated with water. Although alcohol and caffeine can alleviate anxiety in the short term, it usually exacerbates symptoms eventually.

Exercise.

Research has shown that exercise lowers stress. If done regularly, your body produces mood-balancing neurotransmitters such as serotonin that enhance your frame of mind and increase your body’s resilience to stressors.

Journal.

Write down all the thoughts that are causing you to feel anxious or fearful, including any dreams you may have had during the night. This can calm your mind and release worries from your thoughts. It also enables you to look for habits that may be contributing to them, such as reaching for your phone to check social media or news headlines while still half asleep.

Mindset and attitude.

Furthermore, keeping a record of positive things that have happened, have brought you joy, or that you are looking forward to, can help you maintain a less anxious outlook. Upon awakening, think of at least three things you are grateful for. Instead of focusing on things you have no control over, do something you can control, even if it is as small as making your bed, watering the plants, or emptying your dishwasher.

Pray.

God cares about your mental well-being and wants you to bring your anxieties to Him Start your day by praying and asking Him for His guidance and help. Counter anxious thoughts with positive affirmations based on Biblical truths.

Do some deep breathing or mindfulness exercises.

Relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness exercises help ground you in the present moment, can center you, and have a calming, relaxing effect.

Use a schedule.

Having a consistent morning routine can help take the focus off your anxious thoughts, create a sense of order and accomplishment, and enable you to feel more in control. Perhaps even schedule a daily worry time with a time limit of five to ten minutes during which you are allowed to worry all you want. When the timer goes off, that is your signal to stop, put them away, and get up and on with your day.

Consider counseling.

Lastly, if your anxiety is disrupting your life or lasting longer than a temporary circumstance, you may need to seek help. A mental health professional can guide you in identifying and addressing deeply rooted issues at the base of your anxiety to which you may even be unaware. A counselor can also equip you with coping strategies to reduce your symptoms.

Countering morning anxiety with biblical truth.

The Bible is not silent on anxiety of any kind, at any time of the day. The Lord offers a life rooted in freedom and peace, not bogged down in fear and anxiety. Simply reading and digesting God’s truths can help to turn the course of morning anxiety. New truths can rewire negative pathways in our brains. When we accept the goodness the Bible describes and rest in the Lord, our burdens lift, and our mindset can change.

Do not conform to the pattern of this world but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is – his good, pleasing, and perfect will. – Romans 12:2, NIV

God cares about our minds. He knows how deceitful our hearts can be and has given us His Word (the Bible) to be our guide. We need to fill our minds with it so we can stay anchored in truth.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6-7, NIV

True peace, even amid chaos, can only come through a relationship with Jesus Christ. It is not something we can achieve through our own efforts. God wants us to trust Him and bring our anxieties to Him instead of trying to manage them on our own.

Come to me all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. – Matthew 11:28-30, NIV

When we seek help from everyone else but God and try to handle our problems in our own strength, we fail to benefit from the peace, rest, and joy we are promised when we enter a personal relationship with Jesus Christ.

Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. – Proverbs 3:5-6, NIV

No matter how big the issue is that is causing you to be anxious, God is bigger, and He is in control. If you put your trust in Him and lean on His word, He will show you the way to go.

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. – Isaiah 41:10, NIV

You are never alone. Even in the most stressful of times the Lord is with you and promises to help you and give you strength.

Therefore, I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life? – Matthew 6:25-27, NIV

Worrying cannot change anything. All it does is magnify your problems, weigh down your mind and heart, and discount God’s power and sovereignty over all circumstances. God knows about your needs and cares for you, and He wants you to surrender to Him and depend on Him.

Getting help for morning anxiety.

If morning anxiety is overwhelming your days, you do not have to combat it alone. A trained counselor can help you release your burdens and live a freer, more peaceful life. If you are ready for this step, please reach out to our offices today and we will assist you in making an appointment with a trained Christian counselor in our directory. Begin your healing journey today.