It’s one thing to feel anxiety for a few mornings before you have something big coming up, like a court date or cross-country move, for instance. It’s another thing to feel like stress is overtaking your mornings, even when there are seemingly few major stressors in your life.
If morning anxiety is taking a toll, several strategies can help keep it at bay.
1. Eat a Breakfast Rich in Fruits and Veggies
There are myriad reasons, mental health included, that breakfast is the most important meal of the day. “For those who skip breakfast, this causes a dip in blood sugar that can exacerbate anxiety,” says Rubenstein.
Some evidence suggests low blood sugar can even make symptoms of anxiety worse.
Not just any breakfast will do, though. “Healthy food [such as fruits and vegetables] can help raise blood glucose and reduce anxiety,” adds Rex. What’s more, increased intake of fruits and vegetables can reduce worry and tension in general, according to research.
Making sure your morning meal includes plant foods — by making a fruit- and vegetable-filled smoothie or adding avocado to a breakfast sandwich, for instance — can make it healthier, which in turn may help anxiety symptoms.
2. Focus on Getting a Good Night’s Sleep
“Those who go to sleep with anxious thoughts are much more likely to wake in a similar state,” says Rubenstein.
The relationship between anxiety and cortisol is complicated. In fact, one small study found that participants who underwent sleep deprivation had increased anxiety symptoms the next day despite having lower morning cortisol levels than they normally did. And a separate preliminary study of 34 people with chronic insomnia found that higher insomnia severity the night before was associated with higher morning cortisol as well as feelings of anxiety and tension.
Taking steps to prioritize a good night’s sleep — like going to sleep and waking up at the same time each day in a cool, dark room and avoiding screens before bedtime — can help ensure you set yourself up for success the next morning.
Other steps you could take to lower your anxiety or stress before bedtime, says Rubenstein: “Make a to-do list before you sleep so thoughts aren’t free-floating in your mind,” she says. “Listen to something pleasant and non-triggering.”
3. Cut Back on Caffeine and Other Stimulants
“Many turn to a morning cup of coffee with sugar to rev them up; however, this will increase anxiety,” says Rubenstein.
Stimulants like caffeine and nicotine are found in coffee, green tea, cigarettes, and even certain medications; some over-the-counter pain relievers include caffeine as an ingredient. Caffeine (particularly at high levels of over 400 milligrams per day) and nicotine (when used regularly) can ramp up anxiety, according to research.
Instead of firing up the coffee maker or grabbing a cigarette or vape first thing in the morning, try making a cup of low-caf green tea or decaf herbal tea instead.
4. Start an Exercise Routine
“Exercising first thing in the morning is a great way to quickly boost your mood,” says Rex.
That’s because exercise helps improve your stress response. Exercise also causes the body to produce feel-good endorphins, improves self-esteem and cognitive function, and gives you a sense of accomplishment and mastery, all of which can help alleviate anxiety.
Morning exercise may give you the lift you need to relieve anxiety symptoms. But if first thing in the morning doesn’t work for you, don’t sweat it. Routine aerobic exercise that gets your heart rate up, whenever it occurs, can alleviate anxiety symptoms, according to research.
Be sure to talk to your doctor before starting any new exercise routine to make sure it’s safe for you.
5. Don’t Drink Alcohol at Night
Grabbing one (or several) glasses of wine before bed may feel like a stress-buster at first, but come morning, it may actually worsen anxiety.
Even one drink with alcohol causes withdrawal symptoms as it leaves the body, which can make you feel anxious. Both hydration and folic acid levels decrease when you drink, which can trigger feelings of anxiety, too. And alcohol also has negative effects on sleep, which can further exacerbate morning anxiety.
Pay attention to your anxiety levels during and after drinking. If you notice that you’re more anxious in the morning after drinking the night before, you may need to cut back on alcohol or avoid it entirely.
6. Recognize and Reframe Anxious Thoughts
You may also want to assess your thought processes when you’re feeling overwhelmed by anxiety. Reframe your thoughts to prevent the spiral that can take place with anxious feelings.
“Instead of saying ‘I’m going to fail that exam today,’ you could catch yourself and say ‘I am having the thought that I am going to fail that exam today,’” Rex says. “Recognizing that our thoughts are just thoughts helps us to acknowledge the thoughts without allowing them to hijack our emotions and behaviors.”
7. Seek Professional Help if You Need It
If you have persistent anxiety that interferes with your daily life, even if it only occurs first thing in the morning, don’t ignore it.
“If the anxiety persists for an uncomfortable number of days or if it’s present throughout the day and impairs your ability to carry out your normal tasks, it might be time to reach out to a therapist or medical doctor to discuss your symptoms,” says Rex.
Your doctor may recommend certain treatments, such as psychotherapy, medication, or both to bring you some relief.
