Is anxiety worse in morning or evening?

Anxiety is a common mental health condition that involves excessive and persistent worrying, nervousness, and fear. Many people with anxiety feel anxious first thing in the morning and again in the evening. But is there really a time of day when anxiety tends to be more severe? Let’s take a closer look.

Table of Contents

Anxiety Upon Waking

Anxiety in the morning, known as morning anxiety, is very common. As soon as you open your eyes, you may notice your heart racing and palpitations. You might feel dread about the day ahead. Your chest may feel tight and it may be difficult to breathe.

There are a few reasons why anxiety may spike in the morning:

The transition from sleep to wakefulness is challenging for those with anxiety. The relaxed state you experience during sleep is abruptly replaced with worry about the day.
Hormone levels like cortisol rise in the morning, which can trigger anxiety symptoms.

You may experience anticipation anxiety or fear about what’s to come during the day. This uncertainty can fuel anxiety.
Those with anxiety disorders often have trouble sleeping. Poor sleep can make anxiety worse.

In a 2019 study published in the Journal of Affective Disorders, researchers found that 73% of the 149 participants with anxiety experienced moderate to high anxiety in the morning. Morning anxiety was linked to overall anxiety severity as well as sleep difficulties.

Evening Anxiety

Many people with anxiety also suffer from symptoms at night. As bedtime approaches, they may experience:

Racing thoughts and rumination about the day
A knot in the stomach

Tension headaches
Difficulty relaxing

There are several reasons why evening can be an anxious time:

As the day winds down, worrying thoughts about tasks left undone may take hold.
The quietness of evening can cause anxious thoughts to amplify.
Falling asleep can create anxiety since you lose control over your thoughts.

Hormones like cortisol start to decrease at night which can disturb your mental state.
Those with anxiety often have trouble turning their minds off at night.

According to a small 2015 study in Psychology Research and Behavior Management, 71% of participants experienced moderate anxiety at night. Anxiety levels were highest within the hour before going to bed.

Is Morning or Evening Worse for Anxiety?

Morning and evening can both be high-anxiety times for those with anxiety disorders. Is one time of day worse than the other?

There is limited research comparing morning versus evening anxiety levels. But a few studies provide some clues:

A 2019 study of 149 anxiety patients found no significant difference in anxiety levels upon waking versus before bed.

Another 2019 study of 101 people with anxiety found that anxiety levels were highest in the morning and steadily declined throughout the day. Evening anxiety levels were lower.
Researchers in Egypt assessed 90 patients with anxiety in 2020. Anxiety was highest in the morning and evening compared to afternoon.

Based on the existing data, it seems that anxiety may be slightly worse in the morning compared to the evening for most people. However, there are individual differences. Some people experience more intense symptoms at night.

Tips to Manage Morning Anxiety

If morning anxiety is a struggle, here are some tips that may help:

Wake up slowly. Avoid jarring alarms. Use light to help you transition awake.
Do gentler activities like meditation, yoga, or stretching to ease into your day.

Eat a nourishing breakfast. Low blood sugar can make anxiety worse.
Limit morning caffeine which can trigger anxiety symptoms.
Practice positive self-talk and visualizations about the day.

Use relaxation techniques like deep breathing to calm your mind and body.
Keep a morning routine so you know what to expect.
Schedule something pleasant in the morning like breakfast with a friend.

Exposure therapy can help you face morning anxiety triggers.
Cognitive behavioral therapy can teach coping skills for morning anxiety.

Strategies to Reduce Evening Anxiety

If anxiety spikes most nights, the following approaches may help lower symptoms:

Have a consistent, relaxing evening wind-down routine.
Avoid stimulating activities close to bedtime.
Write down thoughts and make a to-do list to prevent rumination.

Practice calming activities before bed like meditation, yoga, reading.
Keep the bedroom dark, cool, and quiet.
Limit evening caffeine, alcohol, heavy foods.

Use relaxation techniques like visualization and deep breathing.
Try anxiety-reducing supplements like magnesium, theanine, GABA.
Cognitive behavioral therapy can help manage negative thought patterns at night.

When to Seek Help

Occasional anxiety in the morning or night is normal. But if your symptoms are severe and interfering with your daily life, it’s important to see a mental health professional. A combination of therapy and medication can help relieve Anxiety that persists most of the day.

Working closely with a therapist, you can identify your primary anxiety triggers and learn techniques to manage them. Finding the right treatment plan takes time, but you can overcome anxiety and regain your quality of life.

Conclusion

Anxiety at both ends of the day is common. The limited research available suggests that anxiety levels may be slightly higher in the morning versus the evening for most people. However, some individuals experience more intense nighttime symptoms. Morning anxiety may be attributed to factors like anticipation of the day, sleep issues, and hormone changes. Evening anxiety can stem from rumination, letting go of control, and dropping hormone levels. To help minimize symptoms, having a consistent morning and evening routine, practicing relaxation techniques, avoiding triggers, and seeking treatment can make a significant difference. With the right support and coping methods, you can keep anxiety in check no matter the time of day.