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Supermodel Bella Hadid revealed via TikTok in 2023 that she struggles with anxiety when she wakes up in the morning.
“I don’t know if I’ve said this before, but I have the worst morning anxiety,” Hadid said in a TikTok post. “In the mornings when I do my affirmations … it usually doesn’t work because I have so much anxiety. The only thing I can think about is my anxiety.”
If you find it hard to get going in the mornings due to overwhelming feelings of dread or physical symptoms like a racing heart or extreme fatigue, you may be experiencing morning anxiety, experts say. Here’s how to know if you might have it and how to break the cycle.
Morning anxiety is exactly what it sounds like — symptoms of anxiety that are stronger or more pronounced first thing in the morning.
Of course, if you’re gearing up for a big interview or exam, a little bit of pre-event anxiety is very common and understandable. But for some people, morning anxiety is present most or all mornings, regardless of whether something big is going on later in the day.
“Morning anxiety is absolutely a real thing,” says Camille Rex, a licensed professional counselor in private practice in Austin, Texas.
“Cortisol is the stress hormone released by the adrenal glands in response to stress or fear,” says Carolyn Rubenstein, PhD, a licensed psychologist practicing in Boca Raton, Florida.
“Most people experience anxiety symptoms at some point in their lives, but not everyone meets the criteria for a diagnosis of clinical anxiety,” Rex says.
She also says that individuals with a lower tolerance to stressful situations, like an upcoming job interview or an exam, may be more likely to experience morning anxiety than those with a higher tolerance for stress.
Individuals with GAD or other anxiety disorders are more likely to experience morning anxiety, too. “People with an anxiety disorder are prone to anxiousness and are more susceptible to morning anxiety than someone who might merely feel ‘stressed’ when they have a big or important day ahead of them,” Rubenstein says.
Even if you don’t have an anxiety disorder, Rex points out that it’s still helpful to acknowledge morning anxiety for what it is: a real issue that may be amplified because of CAR and other factors like sleep quality and overall health habits. “It’s often helpful to assign a label like ‘morning anxiety’ to our feelings so we can come up with a plan for what to do next,” she says.
If morning anxiety is taking a toll, several strategies can help keep it at bay.
“Those who go to sleep with anxious thoughts are much more likely to wake in a similar state,” says Rubenstein.
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.”
“Many turn to a morning cup of coffee with sugar to rev them up; however, this will increase anxiety,” says Rubenstein.
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.
“Exercising first thing in the morning is a great way to quickly boost your mood,” says Rex.
Be sure to talk to your doctor before starting any new exercise routine to make sure it’s safe for you.
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.
“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.”
“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.
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