Why You Might Wake up Feeling Anxious—and 7 Ways to Alleviate That Panicky Feeling

Waking up with racing, anxious thoughts and a pit in your stomach is no way to start the day. But it’s not uncommon to experience morning anxiety, especially if you’re one of the 6.8 million adults in the United States with generalized anxiety disorder (or GAD). Many people with anxiety experience symptoms like panicky thoughts, a pounding heartbeat, and excessive worry first thing in the morning, experts say.

Everyone has different thought patterns when it comes to anxiety, according Debra Kissen, PhD, a psychotherapist and CEO of Light On Anxiety treatment centers in the Chicago area. “For some people, their stress or worry might happen at the end of the day when they hit the pillow and start ruminating,” she says. “For others, it’s first thing in the morning.”

Read on to learn more about waking up with anxiety, including why you might have these symptoms as soon as the day begins, plus strategies to alleviate morning anxiety both in the moment and in the future.

What Is Morning Anxiety?

On its own, morning anxiety isn’t classified in the DSM-5 (short for the Diagnostic and Statistical Manual of Mental Illnesses, a handbook used by experts to diagnose mental health disorders). But waking up with anxiety can be a symptom of GAD, a condition characterized by persistent feelings of dread and anxious thoughts. 

Your morning anxiety may meet the criteria for GAD if the worry you’re feeling is intense and excessive, such as if you’re having trouble controlling your racing thoughts and they’re interfering with your life. (And if you’re not sure, your doctor or a licensed mental health professional can help determine if your symptoms are a sign of GAD and diagnose you.)

But waking up and feeling anxious doesn’t automatically mean you have GAD. “You may just have mild to moderate stress and worry,” Kissen notes. That doesn’t make what you’re experiencing any less uncomfortable, she clarifies—and it’s still absolutely worth addressing so you can minimize the anxiety you’re feeling (see below for some strategies that may help).

Regardless of whether it’s a symptom of GAD, morning anxiety can appear in various forms. Some people might feel anxious immediately after waking up, while others may experience it more gradually, according to Ken Goodman, LCSW, creator of The Anxiety Solution Series Audio Course and board member for the Anxiety & Depression Association of America (ADAA). 

“You may linger in bed, hoping to fall back asleep, and engage in a lot of anxious thinking,” he says. “In this semi-conscious state, everything feels more intense, amplified, and real—so if you stay in bed longer, dreading the day, it becomes a self-fulfilling prophecy,” Goodman says. For others, anxiety can kick in during their commute to work, Kissen says—which is understandable, since this is a time when many people ruminate about the day ahead.

Common Symptoms of Morning Anxiety

Anxiety manifests differently in everyone, experts say, and that’s equally true about the kind that hits right when you wake up. But if you’re experiencing anxiety in the morning, you might notice:

Why Might You Wake up with Anxiety?

Again, anxiety can look a little different for everyone, but there are some common themes that can trigger GAD at any time of day. That includes genetics (anxiety may run in families, research shows, especially if you have a first-degree relative with GAD), experiencing stressful situations, or having another medical condition that ups your risk, such as depression.

But mornings can be particularly anxiety-inducing for some people because they represent a “clean slate,” Kissen says. Think of it this way: When you wake up, you have the whole day ahead of you, and that can produce intense stress about everything you still have to do. This isn’t dissimilar to the very common Sunday night dread a lot of people experience, or having “a case of the Mondays,” Kissen explains. “It’s the opposite of the relief you feel on a Friday, when you might feel like you ‘survived’ another week.”

Not getting enough high-quality, restorative sleep could also cause you to wake up feeling anxious, Goodman says. “A restless, anxiety-filled night can set the stage for a stressful morning,” he says. “You might not recall having a bad dream, but your body remembers.”

What to Do When You Wake up Feeling Anxious

When you wake up with anxiety, you might feel a little hopeless—like there’s not much you can do to change your morning’s trajectory. Fortunately, experts say there are a handful of in-the-moment action items you can take to try to relieve morning anxiety:

First, Get Out of Bed ASAP

It’s hard to climb out of your cozy, warm bed, especially if there’s something causing you not to feel excited about your day. But morning anxiety can settle in the longer you stay under the covers, Goodman points out, since this allows those racing thoughts to gain momentum. “If you know you’re not going to fall back to sleep, there’s no point lingering in bed,” he says. “All this does is make your anxiety worse.” 

Then, Get Moving

Combat anxious thoughts (and prevent them from accumulating) by getting your day started, Goodman says—that might mean taking a shower, eating breakfast, or doing a quick workout. Exercise may be particularly beneficial for people who suffer from anxiety in the morning, since research has shown even a short, brisk walk can help alleviate symptoms quickly. (If you’re looking for some guidance, the Peloton App has thousands of workout classes ideal for morning movement.)  

Next, Face the Source of Your Dread

We get it, it’s probably the last thing you want to do. But because morning anxiety so often manifests as a result of something unpleasant you’re avoiding, Kissen says the absolute best way to ease anxious thoughts is by facing that thing—whatever it is.

“Dread and anxiety bring on a response of avoidance, such as by hitting snooze and hiding under the covers,” she says. “But that reinforces in your brain that you have something dangerous you need to hide from.”

Take Time to Breathe

Meditation is a powerful stress reliever, so if you’re still having a lot of racing thoughts, take a few minutes to quietly come into your breath, Goodman says. Mindfulness exercises such as morning meditation and soothing breathwork (which you can also find on the Peloton App, by the way) can calm you down in the moment, and they might also help you better manage stress and anxiety that come up later in the day.

Can You Prevent Morning Anxiety?

While there are things you can do to ease morning anxiety in the moment, taking steps to prevent yourself from waking up with anxiety before it happens can be extremely beneficial. Here are a few expert-recommended action items to help you get ahead of those racing thoughts:

1. Take Steps to Minimize Anxiety the Night Before

If you think your morning anxiety may be triggered by avoidance behaviors, make time at night to get organized and prepare for the next day. For example, Kissen says, make a list of everything you realistically have to do tomorrow: “Even if there are to-dos that are open and gnawing at you, at least you have a plan,” she says. The next day, you’ll wake up knowing exactly what you have to accomplish, so you won’t be facing so much uncertainty.

2. Prioritize Restorative Sleep

“Stress and anxiety often impact the quality of your sleep, including nightmares and early morning anxiety,” Goodman says. Sleeping well is often easier said than done, especially since anxiety can also keep you up at night and make it difficult to fall asleep in the first place, he notes. But whatever you can do to facilitate those sweet dreams—sticking to a consistent bedtime, following a calming bedtime routine, keeping your room on the cool side—may help minimize morning anxiety.   

3. Connect with a Therapist

Even though anxiety is very treatable, only 43 percent of people with this condition receive treatment, according to the ADAA. But working with a licensed mental health professional who specializes in anxiety can both reduce your overall anxiety levels as well as prevent that panicky, anxious feeling you’ve been getting first thing in the morning, Goodman says. Your therapist might suggest cognitive behavioral therapy (CBT), which is often used to treat generalized anxiety disorder, or acceptance and commitment therapy (ACT), a treatment option that incorporates mindfulness strategies. Medication prescribed by a healthcare provider can also be helpful for many people. As always, talk to your doctor about what’s best for you.

When to Talk to a Healthcare Provider About Waking up with Anxiety

If you’ve tried managing morning anxiety on your own but are still struggling, or think you may have symptoms of GAD, let your doctor know. They can refer you to a therapist who specializes in anxiety. (You can also check out the ADAA’s list of therapists to find a professional near you.)

At the same time, it’s important to remember that your anxiety doesn’t have to be severe to warrant seeking help, nor do you have to have “tried everything” first. Kissen points out that people often wait until their stress and anxiety is unmanageable before reaching out for a therapist referral, but having a preventative mindset when it comes to mental health can be beneficial. If you have even a few sessions with a therapist while your morning anxiety is more mild, “you’ll get past your symptoms more quickly,” she says, “and have tools you can use for the future.”

The Takeaway

Morning anxiety—when you wake up and immediately experience feelings of dread and racing thoughts—can appear as a symptom of generalized anxiety disorder (GAD), or separately if you’re experiencing a lot of stress and worry. Waking up with anxiety often manifests as a result of avoidance behaviors—for example, if you’ve been putting off a difficult task at work and wake up panicking about it. Trying to face the source of your dread head-on can both ease anxiety in the moment as well as prevent it from happening in the future. Meditation, exercise, and getting better, more restorative sleep can also help. But if morning anxiety is interfering with your life, or you think it may be a symptom of GAD, reach out to your doctor for a therapist referral.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.