anxiety the second I wake up

Ask a Therapist Is This Normal?
1

I’ve recently felt much better about my situation now, however my morning anxiety still remains, so I don’t really know if I’m actually getting better.

So to go into detail, before my eyes are even open I’d have this anxious or depressive (mostly anxious) feeling. It is the worst the second I wake up, but it’ll very gradually get slightly better during the afternoon. This is very weird because one time I felt very jubilant past midnight however the next morning I felt very anxious again, and it’s basically like this for months.

Does this mean that my anxiety is still there even though I feel better in the day? I really dread waking up now

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Hi @user7467,

I’d like to say that what you’re describing is completely normal for people who are still in the stage of recovery, and it doesn’t take away from the real progress you’ve made.

The fact that you’re feeling better during the day, even experiencing moments of joy, shows that something is shifting, even if the mornings still feel heavy and hard. That early-morning anxiety can be especially difficult because it hits before you’ve had a chance to ground yourself. But it just means your nervous system is still recalibrating.

The fact that you’re noticing patterns and reflecting on your experience also shows a good degree of self-awareness. :+1:

So while the recovery journey isn’t linear, one mishap does not mean that life is over. It just means that you have the opportunity to get back up again, and I believe you have the strength to do it! :folded_hands:

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Dear @user7467

Thank you for sharing about your experiences in managing anxiety. Firstly let’s acknowledge the progress you have already made, feeling better now than before. This is a positive step in the right direction. Well done!

Understandably the morning anxiety is taking a bit longer to manage which is fairly common. However, do not be discouraged. You can take small steps to gradually improve the situation.

I believe your night routine may be contributing to it. May I suggest to tweak your bedtime routine. For example, have a relaxation ritual that helps you wind down. Sleep early and at the same time every evening. Stop screen time 30 min before sleeping.

In the morning, do consider this simple morning ritual (takes 10–15 minutes):

1.Name + normalize (10 seconds): say “This is the morning surge. It passes.” (Labelling the feeling reduces its power.)

2.Box breathing (2–3 min): breathe in for 4 counts, hold for 4 counts and breathe out for 4 counts. Repeat. Keep shoulders down. This helps you centre too.

3.Feet-on-floor grounding (1–2 min): 5-4-3-2-1: name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste. Staying in the present moment can help reduce anxiety.

4.Light + movement (5–10 min): Open curtains or step outside; take a walk or do stretches. Morning light is nourishing and tells the brain “we’re safe and awake,” which helps recalibrate tomorrow’s surge, too.

5.Small nourishment: A few bites of protein + complex carbs (e.g., yogurt + oats, egg + toast).

6.Positive intentions: Start off the day by setting positive intentions.

Establishing a morning routine can help you slowly break the current cycle of anxiety and replace it to one where you feel more in charge and energetic.

Take small steps, experiment and tweak as you slowly refine the activities needed to better manage anxiety. Over time you will find a unique routine that works best for you. Keep going at it. :yellow_heart: Reach out here for support whenever needed too!

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Hello @user7467 thank you for sharing this here. Living with morning anxiety can feel incredibly draining, and it takes a lot of courage to talk about it. It makes sense that you feel unsure about your progress. It sounds like your body is still in a heightened state of stress when you wake up, even though things feel lighter later in the day.

It’s understandable that you dread waking up when mornings feel so difficult. Be gentle with yourself. Recovery isn’t always a straight line, and what you’re describing doesn’t mean you’re not improving. Sometimes anxiety lingers in certain parts of the day as your body readjusts.

It might help to start your mornings with something grounding, maybe gentle breathing, stretching, or reading a list of things you’re grateful for or looking forward to, like you mentioned. These small routines can slowly help your body feel safer and calmer over time.

You’re doing your best, and the fact that you’ve noticed patterns and are reaching out for help shows real strength and self-awareness.

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Hi @user7467 ! I know how it feels to have morning anxiety and I have been reading up on how to overcome it. One rather unusual technique that I read in the book called The TwentySomething Treatment was validating our feelings. In one of the chapters, she discussed the importance of mindfulness in the form of accepting our feelings of unease. Not just that, but she said it is especially important to remind ourselves that they too shall pass.

This is kinda like another mindfulness technique, but can come in handy especially if we are not able to view things optimistically.

You can give it a try…

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Hey there, thanks for sharing your feelings.

It’s really understandable to feel confused and worried about this. Morning anxiety is actually something a lot of people experience, even when they start feeling better during the day. Your body can still react with stress the moment you wake up, especially if it has gotten used to being on high alert for a long time. That doesn’t mean you aren’t improving. It just means your mind and body need a bit more time to catch up with each other.

What you’re feeling doesn’t cancel out the progress you’ve made. It simply shows that healing isn’t always a straight line. Be gentle with yourself, and if the morning anxiety continues or starts affecting your daily life more, talking to a mental health professional could give you more tools to manage it. You’re still moving forward, just at your own pace:)