It’s 2026, and I Still Wake Up Anxious

Morning Hacks If You Wake Up With Anxiety

How to regulate your nervous system before the day starts asking things of you

Why am I still like this?

Waking up with anxiety doesn’t mean something is wrong with you.
It usually means your nervous system woke up before your mind did.

As a model, businesswoman, and constant traveller, I’ve learned that how I start my mornings determines everything — my focus, digestion, energy, confidence, and even how resilient I feel in my body that day. When I ignore my nervous system in the morning, the day feels louder. When I tend to it gently, everything flows.

These are the simple, science-backed rituals I return to when I wake up feeling anxious or dysregulated.

Not to fix myself — but to soften.

1. Sunlight before screens

One of the most powerful things you can do within the first 10–20 minutes of waking is expose your eyes to natural daylight.

Morning sunlight tells your brain: it’s daytime, you’re safe, and the world is predictable. This helps regulate your circadian rhythm and cortisol release so it rises gradually instead of spiking in a way that feels like anxiety.

Even on cloudy days, outdoor light is significantly stronger than indoor lighting. Step outside, stand near a window, or open the curtains fully before reaching for your phone.

This alone can change the tone of your entire morning.

2. Cold water on the face

If your anxiety feels physical — racing heart, tight chest, nausea — cold water can be incredibly grounding.

Splashing cold water on your face or holding a cold cloth over your cheeks and eyes for 30–60 seconds activates the dive reflex, which naturally slows your heart rate and signals safety to the vagus nerve.

It’s simple, immediate, and surprisingly powerful.

3. Eat protein within an hour of waking

Skipping breakfast or starting the day with only carbs or caffeine can lead to blood sugar swings that feel exactly like anxiety.

Eating protein within the first hour of waking helps stabilize blood sugar, reduces adrenaline spikes, and supports neurotransmitter balance. This is especially important if you’re sensitive to stress, travel often, or train your body regularly.

Even something small counts — a protein smoothie, eggs, yogurt, or a protein-rich açaí bowl.

Regulated blood sugar = regulated nervous system.

4. Delay caffeine

This one is big.

Your body naturally releases cortisol in the morning to help you wake up. When you drink coffee immediately upon waking, you’re stacking stimulation on top of an already rising stress hormone.

Waiting 60–90 minutes before caffeine allows your natural cortisol rhythm to peak and settle more smoothly — which often means less jitteriness, less anxiety, and better energy later in the day.

If you love the ritual, start with warm water, herbal tea, or decaf and save coffee for a little later.

5. Choose gentle movement, not intensity

When you wake up anxious, your nervous system is already activated. High-intensity workouts first thing in the morning can sometimes amplify stress rather than release it.

Instead, opt for gentle movement:

• Walking

• Stretching

• Mobility work

• Light Pilates or yoga

The goal is to discharge excess energy and bring yourself back into your body — not push it harder.

Intensity can come later. Regulation comes first.

6. Breathe with longer exhales

Breath is one of the fastest ways to communicate safety to your nervous system.

Try this:

• Inhale for 4 seconds

• Exhale for 6–8 seconds

• Repeat for 1–3 minutes

Longer exhales activate the parasympathetic nervous system, telling your body it’s okay to soften and slow down.

You don’t need a full meditation. A few intentional breaths can be enough.

7. Choose warm, grounding foods if you feel nauseous

If anxiety shows up as nausea or a tight stomach, cold or raw foods first thing in the morning can sometimes feel like too much.

Warm, easy-to-digest options like broth, oats with protein, warm fruit, or herbal tea can help calm the gut — which is deeply connected to the nervous system.

Listen to your body. Regulation looks different every day.

Final thoughts

Anxiety in the morning isn’t a personal failure.
It’s information.

Your nervous system is asking for consistency, safety, and gentleness before the world gets loud.

You don’t need a perfect routine or extreme biohacks. You need small, supportive rituals that you can return to — especially on the days when things feel shaky.

Calm mornings change everything.
And they’re built one small choice at a time.