Feeling Anxious When You Wake Up? 😰

You’re not alone. 👥

Anxiety can pop-up differently for everyone, and for some, it can show up the moment they wake up. You might open your eyes and instantly feel stressed, or find yourself waking up earlier than you would have liked because your brain is busy racing and you find it hard to switch off.  

So why in the morning?

• Your brain jumps ahead

  
  

  It’s a new day, and there is new stuff to deal with. It could be school, exams, social stuff, or something awkward, or uncomfortable you’ve got to face. Then your brain starts worrying about it straight away.

• You went to sleep stressed

  
  

  You may have had something on your mind during the day, which doesn’t automatically go away when you settle down for a sleep. It can be there in the morning again..

• Your body is doing its thing

  
  

  In the morning, your body releases more cortisol (the “stress hormone”). That can make your heart race or muscles feel tense - even if nothing bad is actually happening.

• What you had the night before matters

  
  

  Things like caffeine and sugar can mess with your mood and make anxiety feel worse the next day.

  
  

How it can feel

• Racing thoughts

• Tight chest or fast heartbeat

• That heavy “ugh” or dread feeling

• Like you’re already behind before the day’s even started

  
  

It can be intense - but it doesn’t mean your whole day is ruined.

What can help?

Some small actions can help you manage your anxiety levels and help you to feel more in control of your worries. 

1. Set “worry time” ⌚

Instead of stressing all day, give yourself a set time (like 20 - 30 mins later in the day) to think about your worries. It’s ok to say to yourself “I’ll deal with that later”.

2. Figure out what’s going on 🔎

Ask yourself: Why am I feeling like this? Is it school pressure? Friend drama? Feeling overwhelmed? Understanding it helps you deal with it.

3. Don’t avoid stuff 💪

It’s tempting to dodge things that make you nervous - but that just drags the anxiety out longer. Facing it (even if it’s scary) usually makes you feel better quicker. You’ll feel stronger and more accomplished.

4. Call out your thoughts 🤔

This could sound like: “Everyone is going to judge me today.” 

But ask yourself before you set this into your mind: Is that actually true?

Try switching it to something more realistic and supportive to yourself, like this: “I might feel nervous, but I’ll get through it.”

Here's a helpful resource to help you learn how to challenge your thoughts.

Click on the button to download.

Download

5. Get moving 🚶‍♀️

Start your morning with something calm:

• Go for a short walk

• Stretch or do light yoga

• Try breathing slowly: in for 5, out for 5, repeat

This helps your body realise you’re safe.

Work out what’s normal

Waking up anxious in the morning sometimes is completely normal. But if it’s happening a lot or messing with your life, it’s okay to talk to someone - a friend, parent, or even a professional to share how you feel. Sometimes, even just talking to another person can really help. 💗

Give this breathing exercise a try 🧘