Anxiety When You First Wake Up: Feel Better with These 5 Simple Tips

anxiety relief tips

Anxiety when you first wake up can ruin your whole day. Make wake up anxiety better by using these 5 simple tips.If you’re like me, you’re not a morning person, because you have anxiety when you first wake up. You snarl at anything or anyone within view before that first cup of coffee.

Like many anxious people, your anxiety probably starts grinding away as soon as you wake up. That’s why the first few minutes of consciousness are usually the hardest. Things generally get easier once you get up and get moving. The trick is getting up.

Anxiety would like nothing better than to paralyze you into staying in bed all day, ruminating on all the terrible things that could happen. It’s no way to live. Here’s some tips for how to feel better by dealing with anxiety when you first wake up.

Common symptoms of anxiety when you first wake up

Many people experience some combination of the following:

  • Panicked thoughts about their responsibilities
  • Wanting to hide and go into procrastination
  • A sense of doom or dread
  • Feelings of being helpless and/or worthless
  • Trembling, sweating, pounding heart
  • Difficulty breathing
  • Confusion
  • Intrusive, obsessive thoughts
  • Feelings of despair or hopelessness

Loads of fun, right? I hated wake up anxiety so much I swore I’d find a way to fight back, get up, and get on with life.

How to make your anxiety better when you first wake up

  1. Sit up and put your feet on the floor. No matter how bad you feel, throw the covers back, sit up, and put both feet on the floor. Now give yourself a pat on the back. You’ve just overcome one of the most difficult parts of wake up anxiety.
  2. Smile. You may not feel like you have much to smile about. That’s OK. Lift the corners of your mouth up into a gentle smile anyway. Don’t grin or grit your teeth. Think of how the Mona Lisa smiles. Research has shown that the physical act of smiling makes us feel better. This is a simple DBT exercise that helps a lot.
  3. Take a shower. The heat and moisture of a good shower gets your blood moving and changes your physical state for the better. Afterwards, your emotions will often feel refreshed too.
  4. Plan your first reward. Give yourself little rewards throughout the day. This helps you cope better with your responsibilities because you know you’ll also get something pleasant. My first reward after showering and getting dressed is usually a big cup of coffee and a croissant. What’s your first reward going to be today?
  5. Eat something. Our moods are affected by blood sugar levels and you’ve just gone all night without food. Make sure to get some nourishment into yourself ASAP. A stable, even blood sugar level helps create a stable mood.

Dealing skillfully with anxiety when you first wake up can make or break the rest of your day. Use the tips above to wiggle out of morning anxiety’s vice-like grip. Once you do, it’s more likely you’ll have a successful, productive day ahead of you.

Greg Weber

2 comments… add one
  • Michele Christensen Aug 30, 2017

    Thank you so much for this. Whether the tips help or not just knowing that people are going through the same thing I do every morning makes me feel just a little bit better

  • Melania Feb 17, 2016

    As a current dog owner, I’m prbobaly biased, but I absolutely think owning a dog has been one of the healthiest choices I’ve ever made. They are a source of constant companionship and give SO much back to you in terms of unconditional love, companionship and even entertainment. It’s really important to do your homework, though, and figure out what breed would fit in best with your lifestyle. Would dealing with shedding and fur on the carpet freak you out? Don’t get a Golden Retriever you’ll end up with fur in your food no matter how much you vaccuum. I know this from experience as that’s the breed I own. Though I wouldn’t trade him for the world he’s an absolute sweetheart. Do you want a puppy or an adult dog. A puppy is a TON of work, though that’s the route I’ve gone both times. At this point in time, I would adopt a little bit older dog to avoid the puppy stage.Once you find the perfect dog for you I absolutely believe dog ownership is a wonderful de-stresser. They ask for so little, but give back so much. Just petting a dog is a great way to unwind and forget the stress of the day. If your down or depressed, just looking at their happy faces and wagging tail can lift your spirits.There is a good bit of responsibility to having a dog. You have to spend time with them and to some degree put them first when making plans. But in my opinion it’s worth it for the pleasure they can bring to your life.A dog can be a great stabilizing force in your life. Just be VERY sure to research and get the right breed for you. There’ll be an adjustment period while you get to know each other, but most dogs live to please you, so if you take the time to train your dog and spend lots of time with him, he’ll learn quickly what you like and don’t like.Good luck with your decision!

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