Daijiworld Media Network – New Delhi

New Delhi, Jun 19: Do you often wake up feeling restless, with a knot in your stomach or your heart racing before the day has even begun? If so, you're not alone. Morning anxiety — a phenomenon that many individuals experience — is a condition that brings a heightened sense of worry or stress immediately after waking up.

According to health experts, morning anxiety isn't just psychological — it has biological underpinnings too. Dr Rebecca Cox, assistant professor of psychological and brain sciences at Washington University, notes that anxiety can peak at different times of the day depending on a person's internal body clock. For some, particularly early risers, morning may bring the most intense symptoms.

A key culprit in this condition is the cortisol awakening response (CAR). Known as the body's "stress hormone," cortisol naturally rises about 30–45 minutes after waking to prepare the body for the day ahead. However, in those with anxiety disorders or chronic stress, this surge can trigger panic, unease, and even physical discomfort such as headaches, chest tightness, stomach pain, or racing thoughts.

Additionally, poor sleep quality — something the CDC identifies as a major contributor to mental health problems — can intensify these symptoms. Sleep-deprived brains are less capable of regulating emotions, leading to a spike in anxiety as soon as one opens their eyes.

Common Symptoms of Morning Anxiety:

• Heavy or tight feeling in the chest

• Stomach pain or queasiness

• Headaches

• Rapid heartbeat

• Racing thoughts

Coping with Morning Anxiety: Expert Tips

Morning anxiety doesn’t mean there’s something wrong with you — it’s often a response to how your mind and body are wired. Here are a few lifestyle adjustments recommended by mental health professionals:

• Pause and Acknowledge: Recognize the pattern. Becoming aware of racing thoughts is the first step in gaining control over them.

• Start with Gentle Movement: Light stretching, yoga, or a short walk releases endorphins and helps calm your mind.

• Hold Off on Caffeine: Coffee or tea first thing in the morning may worsen anxious feelings. Start with warm water or herbal infusions instead.

• Practice Mindfulness or Breathing Exercises: Just five minutes of deep breathing can center your mind and reduce nervous energy.

• Have a Nourishing Breakfast: Fuel your body with protein, complex carbs, and healthy fats to stabilize blood sugar and mood.

• Delay Checking Your Phone: Avoid diving into news or messages immediately. Give your brain time to wake up naturally without external stressors.

• Engage in a Calming Ritual: Journaling or listening to soothing music can help send signals of safety and structure to your brain.

While morning anxiety can feel debilitating, building self-awareness and establishing calm, structured routines can turn stressful starts into peaceful beginnings. With time and practice, mornings can become a moment of strength, not struggle.