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Waking Up With Anxiety in the Morning: Everything You Need to Know

Generally, it is a normal reaction for a person to be nervous, anxious, worried or afraid when confronted with something out of the norm or challenging. These reactions can only be considered anxiety when it starts to disrupt a person’s normal routine or his ability to function.

Anxiety can be mild or severe, the latter can have a debilitating effect leading to stress. There are different kinds of anxiety: social anxiety, separation anxiety, panic disorder, phobia, anxiety attacks and those that are experienced in the morning when waking up.

It’s bad enough to have anxiety, but it’s even worse waking up with anxiety in the morning. When at the start of the day, you should look forward to being productive, you instead find yourself moping around, feeling sorry for yourself, dreading the day, and basically feeling defeated.

If you’re tired of waking up with anxiety attack every morning, it’s time you do something about it. Let this guide help you in waking up to beautiful mornings and feeling positive.


Each individual experiences different sets of symptoms, both physical and non-physical. However, there are common symptoms that characterize early morning anxiety attacks. These include, but are not limited to:

  • Feeling weak and fatigued;
  • Difficulty breathing;
  • Mental confusion and fear;
  • Nervousness or a feeling of impending doom;
  • Restlessness;
  • Insomnia or difficulty sleeping;
  • Tingling/numbness in the hands/legs;
  • Excessive sweating and chills;
  • Upset stomach or diarrhea;
  • Muscle tension.


There are many complex contributing factors to waking up depressed and anxious. Studies show that factors such as daily activities, life experiences, decisions, and even genes play a role in causing about anxiety. For anxiety upon waking up, it’s usually the following that significantly contributes:

  • Anxiety correlation. If you’ve been feeling stressed out and anxious during the day, your body generates a fight or flight response in memory of the previous day’s scenario. This becomes a vicious cycle and fuels your anxiety in the mornings even more.
  • Diet. Whether you skip meals or you excessively eat during night time, blood sugar levels fluctuate while you sleep. Blood sugar levels are low in the morning, and studies have shown that this can contribute to feeling low, weak, and a number of other physical symptoms, contributing to your anxiety and stress.
  • Bad sleeping habits. If your stress during the day is compounded by bad sleeping habits, you tend to wake up the next day more stressed and anxious than the previous. Similarly, anxiety during the daytime can lead to restlessness and nightmares at nighttime.
  • Bedroom setting. The setup of your bedroom may not directly cause waking up with anxiety in the morning, but it can aggravate your current condition. Sleeping in an unkempt room with poor lighting and ventilation plus an uncomfortable bed and dirty beddings, then waking up to the glaring sound of the alarm clock – these can significantly affect your mood at the start of the day.
  • Genetic composition. It may be that depression and anxiety run in the family. If so, the likelihood of having anxiety and depression is higher in your case.


Treatment for anxiety includes medications, natural alternatives and supplements, and therapies.

Natural Alternatives and Supplements

In lieu of medication to treat anxiety and panic attacks in the morning, there numerous natural alternatives, therapies, and supplements that can greatly alleviate its symptoms. Below are just some of these examples:

  • Cognitive behavioral therapy – the most widely practiced therapy for anxiety disorder, it addresses the conditions that contribute to anxiety and how you respond to those conditions. Depending on your anxiety symptoms, therapy will also be specifically tailored. About 10 sessions usually show progressive results and marked improvement.
  • Meditation – mindfulness meditation is the process of focusing your attention in the present. Meditation generally improves well-being and physical health. As an alternative treatment, meditation helps you focus on the present, so you are less preoccupied with stressful situations and experiences.
  • Phenibut Phenibut is a type of nootropic that is similar to gamma-aminobutyric acid. The beauty about Phenibut is that it can be easily absorbed by the body. When taken, it releases endorphins and activates calming neurotransmitters. This in turn, not only reduces anxiety and tension, but it also promotes relaxation and makes you generally happier when you wake up. When taking Phenibut, favorable changes are almost immediately noticeable without the side effects usually associated such as feeling jittery or super energized. Caution should still be observed, though, which is why it is vital to always stick to the recommended dosage.
  • Vitamins and supplements – B complex vitamins, omega-3 fatty acids, gamma-aminobutyric acid, and vitamin D are just some of the vitamins and supplements found to alleviate anxiety symptoms. These alternatives have exhibited to boost brain functioning and is seen to significantly increase feel-good chemicals in the brain. Supplements however are not the be all and end all of anxiety, it usually takes various treatment approaches to totally eliminate anxiety.


The medication prescribed for an anxiety disorder depends on the severity of the condition. Most common of these medications include SSRI antidepressants and benzodiazepines. The latter is usually used only on a short-term treatment basis as it is not only quick acting, but it poses addiction risks and rebound anxiety. SSRI antidepressants are used on a long-term basis and poses less dependency risks; however, it takes an average of 1 month for the relief of symptoms.

As such, there is a right time to take these medications, and it should be the last resort to treat anxiety as it has a number of downsides. Aside from the temporary relief it provides, a number of safety concerns have been raised with regard its side effects. Tantamount to these is the rebound anxiety and difficult withdrawal symptoms, which are observed to be even worse than the original anxiety problem in some cases.

Prevention and Tips

As mentioned previously, there is not one single treatment that can eliminate early morning anxiety attacks. Preventing morning anxiety takes a more holistic approach. To further prevent waking up depressed and anxious, here are a few tips:

  • Exercise – whether it’s hitting the treadmill or going out for a jog around the neighborhood, exercise has been proven to promote overall physical and mental health. Exercise helps burn away stress and tension, making you feel relaxed and calm.
  • Do away with stress – in a day, there are many things that can stress you out; but these can only trigger anxiety symptoms if you constantly worry and let it bother you. Instead, learn to eliminate stress the following ways: make work a more enjoyable experience; Sit down and talk about relationship problems; get out and do something other than home and work stuff.
  • Practice positive thinking – keep a journal, list down your positive affirmations, set goals, and learn to think positively – all of these things will reprogram your mind set and make you feel less anxious. If you feel something begin to bother you, put a stop to that thought and use distractions.

Waking up with anxiety in the morning can greatly affect your daily routine and could affect your life in the long run. It may be hard to deal with it at first, but with the help of different treatments and natural supplements plus some preventive measures, you can overcome this debilitating disorder!