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.”

While it’s not a clinical diagnosis, morning anxiety (which experts say is indeed rooted in science) can happen to people whether or not they have an anxiety disorder.

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: What It Is and Why It Happens

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.

She points to a poor night’s sleep, major life stressors, or even low blood sugar as potential causes. One of the biggest culprits is the often-vilified stress hormone cortisol.Cortisol levels tend to be highest first thing in the morning, which helps explain why anxiety-related symptoms are often pronounced when waking up.This experience is termed the cortisol awakening response (CAR). Research has confirmed it by measuring individuals’ cortisol levels via saliva tests soon after waking.

“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.

But it’s worth pointing out that cortisol is released in response to the perception of a situation as stressful or frightening, even if the situation is not actually dangerous. For those with anxiety, increased levels of cortisol in the morning may amplify feelings of worry and fear. “Even if emotions are ‘exaggerated’ in the person’s mind, the process can still occur,” Dr. Rubenstein says.

What Morning Anxiety Feels Like

Morning anxiety can feel like generalized anxiety, with physical and cognitive symptoms, says Rex. These may include racing thoughts, inability to concentrate, muscle tension, or heart palpitations, which are also associated with generalized anxiety disorder (GAD).The main difference between GAD and morning anxiety is that morning anxiety is limited to the first hours of the day, while GAD symptoms can interfere with everyday life, no matter what time it is.Morning anxiety is often more prevalent — and more pronounced — in those with GAD or other anxiety disorders. It’s still possible to have morning anxiety symptoms even if you don’t have an anxiety disorder. But again, it’s not necessarily a clinical disorder itself.Other possible morning anxiety symptoms, says Rubenstein, are:

• A pounding heart unrelated to a heart condition

• Racing thoughts

• Feeling wound up, on edge, or restless

• Feeling overwhelmed by fatigue

• Sweating

• Tightness of the chest

• Numbness or tingling in the extremities

• Tense muscles

• Feelings of dread

• Imagining everything that can go wrong or be dangerous or harmful throughout the day

Who Gets Morning Anxiety?

Morning anxiety by itself isn’t considered a clinical diagnosis like other forms of anxiety, such as GAD.

“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.

How to Better Cope With Morning Anxiety

It’s one thing to feel anxiety for a few mornings before you have something big coming up, like a court date or cross-country move, for instance. It’s another thing to feel like stress is overtaking your mornings, even when there are seemingly few major stressors in your life.

If morning anxiety is taking a toll, several strategies can help keep it at bay.

1. Eat a Breakfast Rich in Fruits and Veggies

There are myriad reasons, mental health included, that breakfast is the most important meal of the day. “For those who skip breakfast, this causes a dip in blood sugar that can exacerbate anxiety,” says Rubenstein.Some evidence suggests low blood sugar can even make symptoms of anxiety worse.Not just any breakfast will do, though. “Healthy food [such as fruits and vegetables] can help raise blood glucose and reduce anxiety,” adds Rex. What’s more, increased intake of fruits and vegetables can reduce worry and tension in general, according to research.Making sure your morning meal includes plant foods — by making a fruit- and vegetable-filled smoothie or adding avocado to a breakfast sandwich, for instance — can make it healthier, which in turn may help anxiety symptoms.

2. Focus on Getting a Good Night’s Sleep

“Those who go to sleep with anxious thoughts are much more likely to wake in a similar state,” says Rubenstein.

The relationship between anxiety and cortisol is complicated. In fact, one small study found that participants who underwent sleep deprivation had increased anxiety symptoms the next day despite having lower morning cortisol levels than they normally did. And a separate preliminary study of 34 people with chronic insomnia found that higher insomnia severity the night before was associated with higher morning cortisol as well as feelings of anxiety and tension.Taking steps to prioritize a good night’s sleep — like going to sleep and waking up at the same time each day in a cool, dark room and avoiding screens before bedtime — can help ensure you set yourself up for success the next morning.

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.”

3. Cut Back on Caffeine and Other Stimulants

“Many turn to a morning cup of coffee with sugar to rev them up; however, this will increase anxiety,” says Rubenstein.

Stimulants like caffeine and nicotine are found in coffee, green tea, cigarettes, and even certain medications; some over-the-counter pain relievers include caffeine as an ingredient. Caffeine (particularly at high levels of over 400 milligrams per day) and nicotine (when used regularly) can ramp up anxiety, according to research.

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.

4. Start an Exercise Routine

“Exercising first thing in the morning is a great way to quickly boost your mood,” says Rex.

That’s because exercise helps improve your stress response. Exercise also causes the body to produce feel-good endorphins, improves self-esteem and cognitive function, and gives you a sense of accomplishment and mastery, all of which can help alleviate anxiety.Morning exercise may give you the lift you need to relieve anxiety symptoms. But if first thing in the morning doesn’t work for you, don’t sweat it. Routine aerobic exercise that gets your heart rate up, whenever it occurs, can alleviate anxiety symptoms, according to research.

Be sure to talk to your doctor before starting any new exercise routine to make sure it’s safe for you.

5. Don’t Drink Alcohol at Night

Grabbing one (or several) glasses of wine before bed may feel like a stress-buster at first, but come morning, it may actually worsen anxiety.Even one drink with alcohol causes withdrawal symptoms as it leaves the body, which can make you feel anxious. Both hydration and folic acid levels decrease when you drink, which can trigger feelings of anxiety, too. And alcohol also has negative effects on sleep, which can further exacerbate morning anxiety. 

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.

6. Recognize and Reframe Anxious Thoughts

You may also want to assess your thought processes when you’re feeling overwhelmed by anxiety. Reframe your thoughts to prevent the spiral that can take place with anxious feelings.

“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.”

7. Seek Professional Help if You Need It

If you have persistent anxiety that interferes with your daily life, even if it only occurs first thing in the morning, don’t ignore it.

“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.

Your doctor may recommend certain treatments, such as psychotherapy, medication, or both to bring you some relief.