Why Do I Wake Up Anxious?

January 3, 2024

A man holds his hand to his face, wondering, "Why do I feel anxious when I wake up?"

Waking up with anxiety can be triggered by various factors such as stressful life events, health concerns, or interpersonal issues. While occasional morning anxiety is common, persistent instances may indicate GAD (generalized anxiety disorder).

Generalized anxiety disorder is a condition characterized by relentless and excessive worrying that significantly impacts daily life. Individuals with GAD may find themselves waking up with anxiety or facing challenges in falling or staying asleep.

The development of GAD and other anxiety disorders is often a gradual process influenced by ongoing circumstances. A combination of factors contributes to the emergence of anxiety, and individuals with a personal or family history of anxiety may be more prone to developing the condition. However, anxiety can affect anyone, regardless of their background.

This guide explores the potential causes of waking up with anxiety and provides an array of coping techniques to help people manage and alleviate the impact of anxiety on their daily lives. Read on to learn how to not wake up with anxiety.

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Causes of Anxiety When Waking Up

Waking up with anxiety can be attributed to various factors, both external and internal. Understanding these potential causes can help people develop more effective coping strategies. Here are common contributors to morning anxiety:

  • Stressful life events: Significant life events, such as job changes, relationship issues, or financial concerns, can contribute to heightened stress levels, leading to morning anxiety.
  • Health concerns: Physical health issues or chronic conditions may manifest as morning anxiety. Pain, discomfort, or health-related worries can impact sleep and contribute to waking up with anxiety.
  • Interpersonal issues: Strained relationships, conflicts with friends or family, or unresolved interpersonal issues can create a sense of unease, affecting sleep and leading to some people waking up with anxiety symptoms.
  • GAD (generalized anxiety disorder): Individuals with GAD may experience persistent and excessive worrying across various aspects of life, impacting their sleep patterns and causing anxiety upon waking.
  • Sleep disorders: Conditions like insomnia or sleep apnea can disrupt the sleep cycle, contributing to anxious awakenings. Disordered sleep patterns may inflame existing symptoms of anxiety.
  • Environmental factors: Uncomfortable sleep environments, excessive noise, or disturbances during the night can interrupt sleep, leading to anxious mornings.
  • Hormonal changes: Fluctuations in hormone levels – particularly cortisol, which is associated with stress – can contribute to heightened anxiety upon waking.
  • Medication side effects: Certain medications may have side effects that impact sleep quality and contribute to morning anxiety.
  • Substance use or withdrawal: Substance use or withdrawal from certain substances can disrupt sleep patterns and contribute to waking up with anxiety.
  • Underlying mental health conditions: Conditions such as depression, PTSD (post-traumatic stress disorder), or other anxiety disorders can coexist with or contribute to morning anxiety.

Identifying the specific cause or combination of factors contributing to morning anxiety is essential for developing targeted coping strategies. Seeking professional guidance can aid in a comprehensive assessment and the development of a tailored approach to manage and alleviate morning anxiety.

Morning Panic Attacks

Experiencing panic attacks in the morning is a distressing phenomenon. These intense episodes of anxiety are characterized by sudden and overwhelming feelings of fear and physical discomfort. Morning panic attacks often involve symptoms such as:

  • Racing heart
  • Shortness of breath
  • Chest pain
  • Trembling
  • Sense of impending doom

These symptoms can create a heightened state of anxiety upon waking. Seeking professional assistance, such as therapy or counseling, can provide valuable insights and support in managing and alleviating morning panic attacks.

A woman appears troubled, as she experiences waking up with anxiety symptoms

How to Prevent Waking Up Anxious

Here’s how to limit incidences of waking up anxious:

Establish a calming bedtime routine

Engage in relaxing activities before bedtime, such as reading, gentle stretching, or deep breathing exercises to create a soothing transition to sleep.

Limit stimulants before bed

Avoid stimulants like caffeine or electronic devices at least 30 minutes before bedtime to promote better sleep quality and reduce the risk of morning anxiety.

Create an environment conducive to sleep

Keep the bedroom quiet, dark. Make sure that the room is neither too hot nor too cold. Invest in a supportive mattress and pillows for optimal rest.

Address stressors before sleep

Resolve or manage stressors and worries before bedtime. Consider journaling or practicing relaxation techniques to ease your mind.

Practice mindfulness meditation

Incorporate mindfulness meditation into your daily routine to cultivate a sense of calm and reduce overall anxiety, potentially preventing morning anxiety.

Establish a consistent sleep schedule

Aim for a regular sleep schedule. If you go to bed and get up at the same time every time, this will promote superior sleep hygiene.

Limit alcohol and substance use

Reduce alcohol and substance intake, especially close to bedtime, as these can disrupt sleep patterns and contribute to morning anxiety.

Stay hydrated

Maintain adequate hydration throughout the day, but limit fluid intake close to bedtime to avoid disruptions for bathroom visits during the night.

Physical activity during the day

Engage in regular physical activity during the day to promote better sleep quality. However, avoid vigorous exercise close to bedtime.

Seek professional help

If morning anxiety persists, consider consulting with a healthcare professional or mental health expert for personalized guidance and support.

By incorporating these practices into your daily routine, you can proactively work towards preventing waking up with anxiety and fostering a more restful and rejuvenating sleep experience.

Treatments for Anxiety

Addressing anxiety involves a multifaceted approach that may include various therapeutic interventions and lifestyle modifications. Here are effective treatments for managing anxiety:

  • Therapy and counseling: Engaging in psychotherapy, such as CBT (cognitive behavioral therapy) or exposure therapy, can help individuals explore and address the root causes of anxiety and develop coping strategies.
  • Medication: In some cases, medication may be prescribed to alleviate symptoms of anxiety. Antidepressants, benzodiazepines, or beta-blockers are common medications used, often in conjunction with therapy.
  • Mindfulness and relaxation techniques: Practices like mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can promote relaxation and reduce anxiety levels.
  • Lifestyle changes: Adopting a healthy lifestyle can help manage anxiety. Focus on sleep health, balanced nutrition, and regular exercise.
  • Support groups: Participating in support groups or group therapy sessions provides individuals with a sense of community and shared experiences, promoting understanding and coping.
  • Biofeedback: Biofeedback techniques, which involve monitoring and controlling physiological responses, can help people gain awareness and control over physical manifestations of anxiety.
  • Hypnotherapy: Hypnotherapy, conducted by a trained professional, involves deep relaxation and focused attention to address anxiety and modify thought patterns.      
  • Acupuncture: Some people find relief from anxiety symptoms through acupuncture, an alternative therapy involving the insertion of thin needles into specific points on the body.
  • Yoga and exercise: Incorporating regular physical activity, such as yoga or exercise, releases endorphins and promotes a positive mood, contributing to anxiety management.
  • Mind-body practices: Practices like tai chi and qigong integrate physical movement, mindfulness, and breath control, offering holistic approaches to anxiety reduction.
  • Journaling: Keeping a journal to express thoughts and emotions can be a therapeutic outlet, helping people identify triggers and patterns related to anxiety.

Consult with mental health professionals to determine the most appropriate and effective treatment plan tailored to individual needs. A combination of therapies and lifestyle adjustments often provides a comprehensive approach to managing and overcoming anxiety.


Why do I wake up feeling anxious?

Waking up feeling anxious can be attributed to various factors such as stress, unresolved issues, or an underlying anxiety disorder. Hormonal fluctuations, poor sleep quality, or subconscious worries may contribute to morning anxiety.

What should I do about waking up with anxiety for no reason?

If you consistently wake up with anxiety, consider establishing a calming morning routine, practicing mindfulness or meditation, and ensuring a conducive sleep environment. Seeking professional help, such as consulting a therapist or doctor, is essential to identify and address any underlying causes of unexplained morning anxiety.

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Get Treatment for Anxiety at Connections

We treat mental health conditions like anxiety disorders in an inpatient setting at Connections Mental Health in Southern California, providing you with the most immersive and effective route to long-term recovery.

While anxiety can be aggravating and debilitating, evidence-based treatment that includes psychotherapy, motivational therapies and holistic interventions like mindfulness can complement medication-assisted treatment for anxiety disorder. Our team of mental health experts can help you create healthy coping mechanisms, leading to improved overall functioning and enhance well-being. If you or someone that you care about want to live unconstrained by crippling anxiety, begin the healing process at Connections Mental Health in California. For immediate assistance, call 844-413-0009.

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