Causes & Calming Techniques — Talkspace

6 Calming Techniques to Avoid Waking Up with Anxiety

Wondering how to stop waking up with anxiety? You’re not alone. Let’s review some techniques that have been found to help many people wake up more confidently, calm, and energetic, ready to face their day.

Though you might not be able to totally Prevent the feeling of anxiety you experience when you first wake up, you can help lessen the symptoms and initiate with natural remedies for anxiety. Try using any or all of these methods right away.

“There are many ways to help calm your anxiety. You can do a guided meditation, do yoga or a workout, engage in a deep breathing exercise, have a healthy breakfast, listen to relaxing music, take a walk, or write a journal.”

Talkspace therapist Bisma Anwar, LMHC

Change your diet

The foods and beverages we choose to consume have an effect on our mood and functioning. Neurotransmitters, hormones, and other biological chemicals are all synthesized in our bodies based on the nutrients (or lack thereof) we get through our diet.

Studies show certain foods are associated with anti-anxiety effects. These include:

  • Brazil nuts
  • Eggs
  • Pumpkin seeds
  • Chamomile
  • Yogurt
  • Turmeric
  • Dark chocolate
  • Fatty fish like mackerel and salmon

Consider adding more of these foods in your daily diet to help your mood.

Also, you might want to watch your intake of caffeine and other stimulating substances. If you’re already prone to anxiety, caffeine might exacerbate those symptoms. A glass of warm lemon water or decaf tea with honey in it may not be as exciting as that strong cup of coffee, but it can definitely be more calming.

Meditation & deep breathing (pranayama)

Mindfulness meditation offers many benefits to improve emotional and mental health. You can do it anywhere, without any equipment or memberships. Most communities have group meditation courses and support available. There are several different meditation styles, each having benefits for anxiety. Even just five minutes of meditation or deep breathing daily can have measurable benefits.

Leave the television off & opt for music

Repetitive exposure to negative stories like what we see and hear in the mainstream media these days has been linked to increased anxiety. If you don’t like the silence in the morning, try putting on some calming music to create a more relaxing environment. Remember, “calming” doesn’t have to be the same for everyone. You might prefer classical music, jazz, acoustic…try whatever is soothing to you.


There are several various ways that daily exercise helps to alleviate anxiety, including:

  • Diverting your attention from what’s making you anxious
  • Activating executive functions in the brain
  • Decreasing muscle tension
  • Altering brain chemistry

Regular exercises builds up resources in the body that help increase resilience to erratic emotions. Exercise actually changes your brain chemistry by increasing the availability of neurochemicals that work against anxiety, including gamma-aminobutyric acid (GABA), serotonin, various endocannabinoids, and brain-derived neurotrophic factor (BDNF).


Taking a few minutes each morning or at night just before bed to jot down your thoughts can help to calm your mind and focus your thoughts. If you’re journaling in the morning, try tracking your dreams from the night before.

Solidifying your relationship with yourself is an excellent way to decrease anxiety. Doing so can help you stay in touch with your goals and aspirations and spot negative emotions creeping up on you as they occur.

Create a morning routine

Develop a realistic routine for your mornings, and then stick to it. Having a schedule helps you stay focused on your goals and avoid distracting thoughts and actions. It can also let you feel more steady, which can reduce anxious feelings that might stem from a feeling of being out of control. Additionally, knowing you have a routine to wake up to in the morning might help you stop waking up with anxiety in the middle of the night.

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