Waking up feeling anxious can make it difficult to start your day on a positive note. It’s common to experience a sense of worry, restlessness, or unease upon waking up, but it doesn’t have to define your mornings.

With a few simple strategies and lifestyle changes, you can learn how to avoid feeling anxious upon waking up and set the tone for a calm and productive day.

1. Practice Mindfulness and Deep Breathing

Mindfulness and deep breathing exercises can help calm your mind and body, easing anxiety upon waking up. Begin by finding a comfortable position, either sitting or lying down.

Close your eyes and take a deep breath in through your nose, mentally counting to four. Hold your breath for a count of four, and then exhale slowly through your mouth, counting to four again. Repeat this pattern several times, focusing on the sensation of your breath entering and leaving your body.

2. Establish a Morning Routine

Having a predictable morning routine can provide a sense of structure and stability, reducing anxiety. Plan out your mornings by allocating specific time slots for activities like stretching, meditation, journaling, or enjoying a cup of tea.

Having a routine will help you ease into the day and create a positive start.

3. Avoid Checking Your Phone First Thing

Many people make the mistake of reaching for their phone as soon as they wake up, exposing themselves to potential stress triggers. Instead, give yourself some time without screens.

Use this time to ease into your morning routine or engage in a calming activity such as reading or listening to soothing music. This will help you start your day without unnecessary stressors.

4. Create a Pleasant Waking Environment

Your sleeping environment can significantly impact how you feel upon waking up. Ensure that your bedroom is clean, clutter-free, and optimized for relaxation.

Consider using blackout curtains to create a dark sleeping environment and invest in a comfortable mattress and pillows that suit your preferences. When you wake up in a calm and soothing environment, it can help alleviate morning anxiety.

5. Get Adequate Sleep

Sleep plays a crucial role in your mental and emotional well-being. Aim for a consistent sleep schedule and ensure you get the recommended seven to nine hours of sleep each night.

Avoid caffeine and electronic devices close to bedtime, as they can interfere with your sleep quality. By prioritizing adequate sleep, you reduce the likelihood of waking up feeling anxious.

6. Practice Gratitude

Taking a moment to focus on gratitude each morning can shift your mindset and reduce anxiety. As soon as you wake up, think of three things you are grateful for.

They can be big or small, such as a loving family, a good cup of coffee, or the warmth of the sun. Reflecting on the positive aspects of your life can help set a positive tone for the rest of your day and reduce feelings of anxiety.

7. Incorporate Exercise into Your Morning

Exercise releases endorphins, improves mood, and reduces anxiety. Incorporate some form of physical activity into your morning routine, such as going for a walk, practicing yoga, or engaging in a quick workout.

Not only will exercise help you feel more energized, but it will also decrease anxiety levels, making you less prone to anxious feelings upon waking up.

8. Journal Your Thoughts

Journaling can be a powerful tool to manage and reduce feelings of anxiety. Take a few minutes each morning to jot down your thoughts, worries, or any recurring patterns you notice.

This will help you gain clarity, process your emotions, and release any anxious thoughts lingering in your mind. Journaling can be a cathartic and therapeutic practice that sets a positive tone for the day.

9. Avoid Stimulants in the Morning

Stimulants like caffeine can exacerbate feelings of anxiety, especially if consumed in excessive amounts. While a moderate amount of caffeine is generally safe for most people, consider reducing your consumption or opting for decaffeinated alternatives.

Herbal teas or warm water with lemon can be great alternatives to avoid feeling anxious upon waking up.

10. Seek Professional Help

If feelings of anxiety upon waking up persist and significantly impact your daily life, it may be beneficial to seek professional help.

A mental health professional, such as a therapist or counselor, can provide techniques and strategies specific to your needs. They can help you uncover any underlying causes of anxiety and develop coping mechanisms to manage it effectively.