What to Do When You Wake Up Anxious

If you open your eyes and feel a tight chest, racing thoughts, or dread before your feet even hit the floor, you’re not alone.

Morning anxiety is common. It’s your body’s stress system (the hypothalamic-pituitary-adrenal axis) kicking into gear. Cortisol, your “get up and go” hormone, naturally spikes in the morning. But when your nervous system is overloaded, that spike can feel more like a flood. 

The good news? You don’t have to white-knuckle your way through it. Small, steady actions can calm your system and set the tone for the day.

How you approach the morning will have a huge impact on how the rest of your day unfolds. Here are some simple habits that you can incorporate right away, starting with the moment you hear that alarm and wake up.

Step 1: Breathe Before You Scroll

Why it helps: Your phone is full of to-do lists, emails, and bad news, all of which can spike anxiety further. Try to delay any interaction with your phone. Instead, start with your breath.

Try this: 4-4-6 breathing

• Inhale through your nose for 4 seconds 
• Hold for 4 seconds 
• Exhale slowly for 6 seconds 
• Repeat 3–5 rounds before doing anything else

This signals to your brain: we’re safe, we’ve got time. There is plenty of time to scroll later in the day; go ahead and give yourself permission to check your phone later, once you’ve done some breathing exercises. These first few moments of the day are yours; protect them!

Step 2: Put Your Feet on the Floor (Literally)

Why it helps: Physical grounding helps interrupt racing thoughts. Moving from bed to floor, however small, is a way to remind your body you’re in control.

Try this: Sit up, plant both feet on the floor, and take a slow scan of your body:

• Notice your breath 
• Wiggle your toes 
• Press your palms on your legs 
• Say out loud: I’m here, I’m safe, I’m okay to begin slowly.

Step 3: Sunlight + Movement = Chemistry Shift

Why it helps: Sunlight helps regulate your circadian rhythm and reduce cortisol over time. Gentle movement activates endorphins and metabolizes stress hormones.

Try this:

• Step outside for just 2–5 minutes, even on cloudy days 
• Pair it with slow stretching, a short walk, or simple joint rolls (neck, shoulders, wrists)

You don’t need to “exercise.” You just need to move.

Step 4: Feed Your Body (Before It Feeds the Anxiety)

Why it helps: Blood sugar dips can amplify anxious symptoms like shakiness or mood swings. A steady breakfast helps stabilize your brain and body.

Try this: Eat within the first hour of waking. Include a source of:

• Protein (eggs, Greek yogurt, nut butter) 
• Complex carbs (oats, whole grain toast) 
• Healthy fat (avocado, chia seeds)

Step 5: Give Your Thoughts a Parking Spot

Why it helps: Morning anxiety often comes from mental overload. Getting thoughts out of your head and onto paper is a form of relief.

Try this: Keep a “worry journal” by your bed. Each morning, write down:

• 3 things that are bothering you 
• 1 thing you can do today, no matter how small 
• 1 phrase of self-compassion (e.g. I’m allowed to take things slow)

Final Thought

You don’t have to fix everything by 9 a.m. You just have to begin. 

Calm is a skill (not a mood), and every day is a new chance to practice.