Morning Anxiety

Morning Anxiety: The last thing we want to wake up with 

Personally we can think of a few people we wouldn't mind waking up with...

But Morning anxiety isn't one of them.

Anxiety is a drag, she whispers in our ear lies and half truths and creates worry and panic in our lives.

When she calls first thing in the morning it's a smart idea to stop her in her tracks or risk the likelihood she'll be hanging around all day.

And for those of us with an anxiety disorder the mornings can be particularly hard. Anxiety taking control of our day before we've barely opened our eyes.  For some even the basics such as getting out of bed, keeping appointments, getting to work increasingly difficult.  

Morning Anxiety

Morning anxiety symptoms can include:

  • Rapid heartbeat
  • Feeling weak, faint, or dizzy
  • Tingling or numbness in the hands and fingers
  • Nervousness, sense of terror, of impending doom or death
  • Feeling sweaty or having chills
  • Feeling a loss of control
  • Fatigue
  • Insomnia
  • Trembling
  • Mental confusion
  • Breathing difficulties
  • Chest pains

Sometimes morning anxiety can escalate into a full blown anxiety attack which is a distressing and unpleasant experience. If you are feeling particularly panicked right now, listen to calming, coping statements, breathe deeply and let it pass.

Why Morning Anxiety?

Anxiety has many causes and is unique to each of us however there are some common underlying causes. Knowing what causes our anxiety is a step towards mastering it.

Anticipating a stressful day

Anxiety can be a slippery customer, she can bring feelings of apprehension and dread without no concrete reason. And often we know exactly why we are nervous and anxious but feel at the mercy of the situation. This can be a sign of a stressful lifestyle wether this is our job, relationship or something else. If we view each new day as a threat, anxiety will follow close behind.  Learning stress management techniques, taking positive action to deal with stressful situations, building self-confidence and self-esteem are all  important factors to deal with anxiety. Get some hypnosis Stress Relaxation right now.

Anxious Thoughts Become Habits

If, each morning for a month we wake up thinking  "I can't cope today" this soon  becomes a self-fulfilling prophesy. Our mind gets so used to anticipating negative anxious thoughts it moves onto auto-pilot. But we can challenge our anxious thoughts, create a new habit of rational coping thoughts to over-ride negative, anxious hopeless ones. Have a rational debate in your mind between anxiety and yourself. For example:

Anxiety:  'I can't cope- today will be dreadful'  

We say:  'Yes I'm feeling anxious this morning and I don't like these feelings, I have felt this way before and been ok, I can get out of bed today even if I don't want to.'

A Bad Night Sleep

Insomnia and sleep disruptions can cause us to wake feeling anxious and stressed, the body has not been albe to rest, rejuvenate and repair and unsurprisingly anxiety gets worse. Look at your sleep habits, as a poor night sleep will aggravate the symptoms of morning anxiety a few simple changes can help. See here if Anxiety is keeping you up at night. To cultivate a healthy and happy relationship with sleep and gain all the benefits her friendship brings see here.

Cortisol and Fight and Flight

When we are feeling stressed, our bodies produce a hormone called Cortisol. levels are naturally at their highest in the morning. This hormone is also produced when we're feeling anxious to prepare us with the “fight or flight” response. Unfortunately this can becomes a vicious cycle, we wake up feeling anxious because of the stored up Cortisol levels, which then make us feel anxious, so our bodies continue to pump out Cortisol, which creates more anxiety...

There are a number of ways you can counteract the negative effects of cortisol in the morning;

  • Journaling
  • Yoga
  • Exercise
  • visualising

Bedroom Environment

Although these may not be the root of morning anxiety, our surroundings can aggravate it. A poor nights rest in an uncomfortable bed and then suddenly a noisy, blaring alarm shocks us into reality. Harsh bright lights and the chilly floor beneath our feet as we tear ourselves out of bed.

  • Keep your dressing-gown/slippers/favourite old jumper in arms reach, put it on before you get out of bed making the change in temperature between warm bed and cold cruel world less stressful.
  •  Wake with soothing music or relaxing sounds. Even better, get an alarm clock that slowly lights up and wakes with a natural light effect. These clocks aren't for everyone but look into it, if you suffer Seasonal Affect Disorder or just can't bare dark winter mornings, these can seriously change your life for the better.

More tips to reduce and end morning anxiety; 


If we can distract ourselves from the anxious thoughts and feelings, often they will reduce and dissipate. 

  • Phone a friend if you have someone who you can speak with in the morning for a pick me up.
  •  A shower in the morning, the warm water and the time to 'just be' can help distract and calm down.
  • Keep a sleep journal, take five minutes to record morning feelings and sensations, ratingm sleep the night before out of ten. Not only is this a good distractor but it will provide you with valuable information when considering the best bedtime ritual for you.

Cut It Out;

Studies have shown that people with anxiety disorder are more sensitive to certain substances than are people without. It could be that the alcoholic night cap or the big cup of caffeinated coffee,tea pick me up is causing or aggravating the morning anxiety.

  • Swap it for a cup of green tea or decaf coffee for a month and see the difference. 

Start the Day Off Well

  • Drops in blood sugar can badly effect our anxiety. Running out of fuel causes the brain to trigger the “fight or flight”.Keep some complex carbohydrates to beat the low blood sugar, an orange for example, on the night stand, you can reach for as soon as you wake and get the blood sugar back on track.
  • Keep a Thank you journal, a list or diary about the good things and great people in your life. Fill in new entries or just read it over in the morning. To focus on what's good rather than worries, anxieties and fears can teach our mind to shift focus. And, of course, it's nice to say thank you.
  • Control Worry Times. Allow 20 minutes a day for dedicated worrying time (and make sure this time is not in the morning). Any worrying thoughts that come to mind can be put aside until the allotted time. 
  • Prepare the night before, have your clothes ready and your lunch packed, Set your alarm in the morning 15 minutes earlier so your not rushing. By organising we are taking responsibility for your morning routine and anxiety hates this.
  • Listen to a relaxing hypnosis audio first thing before getting up! only have 5 minutes? How about this 5 minutes guided visualisation

We can even start using positive affirmations to set up a healthy mindset for the rest of the day. Affirmations to start the day is a good selection of all purpose positive statements;

Affirmations are a great way to teach the subconscious mind brand new lessons about ourselves and the wider world. (However, if you are feeling very anxious, hold off right now. Anxiety will whisper in your ear how ridiculous the positive affirmations sound. Wait until you are ready to challenge her lies and half truths and are open to the benefits a positive mindset brings) Find out more about Affirmations 

Ask for help

  • Speak with your doctor or health care provider, discus your morning anxiety. If taking medication could anxiety be a symptom?Can it be changed, the dose adapted, there are often alternatives.
  • Express yourself, speak to a loved one, family member or trusted friend, don't suffer in silence, sometimes you can get a whole new perspective sometimes it's just good to share.
  • Consider speaking with a psychotherapist, counsellor or hypnotherapist for personal one to one advice and support. 
  • Feel like you can't take Anxiety anymore! check out the calm clinic for more techniques to deal with anxiety

Try hypnosis downloads to ease and reduce anxious feelings;

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If highly anxious and  fearful  feelings have arrived after a recent death, loss of health, relationship upheaval, and you truly feel unable to cope, hypnosis 4 smart girls is not what you need right now. Don't  suffer in silence help is out there, please speak to your doctor/health care provider for further advice or look here for someone to talk to,

If you are feeling deeply unhappy, desperate or out-of-control, Hypnosis 4 smart girls is not what you need at this time. Don't suffer in silence, speak to someone; trusted friend, colleague, family member or G.P. However bleak things seem, help is out there for you so please keep looking. Click here for suggestions of where to start.

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