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5 Simple Steps to Overcome Morning Anxiety and Start Your Day with Confidence

Anxiety Quotes

Morning anxiety (also referred to as “AM anxiety”) is a widespread phenomenon. This sensation typically begins upon awakening or during the early hours of each day and may manifest differently for each person – such as panic attacks, nerves, or tension.

Morning anxiety may be directly tied to our body’s natural stress response system. Under pressure, our bodies produce cortisol – the hormone responsible for “fight or flight”. Cortisol levels naturally peak early morning hours and could intensify anxiety symptoms at this time.

The Impact of Morning Anxiety on Your Day

Morning anxiety can have a devastating impact on your day, leaving you feeling exhausted, demotivated, and unable to focus on daily tasks. Additionally, physical symptoms like headaches, nausea, and fatigue may arise as a result of feeling anxious in the morning.

Additionally, morning anxiety can create a negative cycle that is difficult to break. When you wake up feeling anxious, it can set the tone for the rest of your day, making it difficult to break out of the cycle of negative thoughts and feelings.

Identifying Triggers For Morning Anxiety

Recognizing your morning anxiety triggers is the first step toward breaking its cycle. Triggers vary between people but common ones include work-related stressrelationship problems, financial worries, and health concerns.

To identify your triggers, it may be helpful to keep a journal of your thoughts and feelings upon waking up. This can help identify patterns or recurring themes that could be contributing to morning anxiety. Once identified, steps can be taken to address them and reduce their effect on your morning routine.

5 Simple Steps to Break The Cycle of Morning Anxiety and Start Your Day with Confidence

Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are effective ways to reduce anxiety symptoms. Try deep breathing exercises, meditation, or yoga to calm both mind and body. One technique I find especially helpful is called “4-7-8 breathing”, in which you take four breaths in, hold them for seven seconds then exhale for eight seconds – repeat this cycle until you feel more calm.

Create a Morning Routine That Works For You

Creating a morning routine that works for you can help reduce anxiety by creating structure and predictability. Your routine can include activities such as exercising, journaling, or listening to calming music. It’s essential to choose activities that you enjoy and that make you feel good.

Exercise & Move Your Body

Exercising can help alleviate anxiety and boost mood. Even short walks or gentle stretching sessions can release tension while increasing circulation – make time for it in your morning routine, and witness its positive influence on your day!

Practice Positive Self-Talk & Gratitude

Positive self-talk and gratitude can help shift your mindset from negative to positive. Begin each day by affirming positive thoughts about yourself and life, then write down several things for which you are grateful each morning. Focusing on all that is good in life will reduce anxiety while improving the overall outlook.

Seek Support From a Therapist or Support Group

If your morning anxiety is having a significant impact on your daily life, seeking assistance from a therapist or support group could be beneficial. A mental health professional may help identify its source, while groups offer an invaluable source of community.


Morning anxiety can be an unpleasant experience, but you have the power to break its cycle and start each day with confidence. By understanding morning anxiety and its triggers as well as managing its symptoms through creating an effective morning routine that puts a positive spin on each day, as well as seeking support when needed, with time and practice, you will overcome morning anxiety and start your days with greater confidence.

If anxiety is interfering with your life and negatively affecting daily activities, please seek professional assistance from an approved mental health provider

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