Morning Anxiety in Children: Why It Happens and How to Treat It

Mornings can be hectic, whether making lunches, getting the kids out the door, or getting yourself or your partner to the office on time. For some people, mornings are an anxious time. Morning anxiety is waking with heightened stress and worry. It is not only adults who feel anxious about the start of the day. It can be a difficult time for children, too. For kids who grapple with anxiety and stress upon waking, morning anxiety could be a sign of an underlying condition. Those uncomfortable feelings around starting the day may persist and carry into other areas. If your child wonders, why do I feel panic when I wake up? It may be time to seek help from a mental health professional.

Common Symptoms of Morning Anxiety in Children

Children who experience morning anxiety can have a range of symptoms that leave them feeling restless, irritable, and tired. These symptoms make mornings challenging, whether triggered by worries about the day ahead or specific stressors like facing a bully or difficulty with the school curriculum. Common symptoms of morning anxiety among children include:

• Feeling restless, irritable, on edge, or "wound up."
• Being quickly angered.
• Being out of control during outbursts.
• Having difficulty concentrating and managing their worry or nervousness.
• Feeling tense and fidgety. 
• Using the toilet often.
• Being clingy all the time (when other children are okay).
• Sleeping poorly.
• Waking in the night with bad dreams.
• Complaining of tummy aches and nausea.
• Crying frequently.
• Experiencing changes in appetite.

Some children may not be old enough to recognize why they experience morning anxiety. They may feel scared, panicky, embarrassed, or ashamed of their feelings. Even when they know what is causing their anxious feelings, they may be unable to articulate them. In some cases, symptoms escalate to morning panic attacks. Some symptoms children may experience include a tight chest, tense muscles, fast heart rate, and rapid breathing.

Why Does My Child Experience Anxiety in the Morning?

Mornings can be challenging for any family, but morning anxiety amplifies when a child experiences additional or accompanying mental health or learning difficulties. For example, children with ADHD or behavioral issues may struggle with instructions and maintaining focus. Those issues make it challenging for some children to get out of bed and manage their daily schedule or school-related activities. Additionally, children on the autism spectrum may struggle when faced with even minor disruptions to their routines.

It is usual for children to feel worried or anxious occasionally. However, studies show approximately 7% of children ages 3 to 17 are diagnosed with anxiety each year. In most instances, anxiety symptoms develop before age 21. A child may worry excessively about their performance at school or sporting events, starting a new school, and the social pressure related to fitting in. Because mornings signal the start of many of these trigger events, morning is a vulnerable time for anxiety.

Are There Specific Triggers for My Child's Morning Anxiety?

Anxiety varies among children. Some are more prone to worry. For many, morning anxiety triggers can include:

• Change (e.g., moving or starting a new school).
• A stressful event (e.g., accident, illness, or divorce).
• Family conflict (e.g., fighting or arguments).
• Difficulty with school (e.g., being bullied), schoolwork, or friendships.
• Separation from parents or regular caregivers.

Cortisol and Morning Anxiety in Children

Cortisol, often referred to as the "stress hormone," is a steroid hormone that plays a significant role in the body's response to stress and anxiety. It is produced and secreted by the adrenal glands (located atop the kidneys) and influences various bodily functions. Cortisol impacts our bodies in various ways.

The fight-or-flight response

Cortisol is released when the body perceives a threat or stressor. This response is a natural reaction to stress, known as the "fight-or-flight" response, which can be triggered in the morning by anticipating stressors or anxieties associated with the day ahead.

Circadian rhythm

Cortisol levels vary throughout the day, with the highest levels typically in the morning. For children with morning anxiety, this natural rise in cortisol can be heightened or dysregulated, contributing to increased feelings of worry upon waking.

Chronic stress

Persistent anxiety and stress related to morning routines, school, or other factors can elevate cortisol levels. Prolonged exposure to elevated cortisol has physical and emotional effects that can exacerbate morning anxiety.

Sleep disruption

Cortisol can interfere with sleep. Elevated cortisol levels in the morning make restful sleep difficult. This phenomenon leads to fatigue, making children more susceptible to morning anxiety.

Quality of Sleep Impacts Morning Anxiety in Children

Quality sleep is essential and impacts general well-being. Poor sleep contributes to increased anxiety and leads to disrupted cognitive function, emotional dysregulation, increased stress hormones, various physical symptoms, and an overall sense of vulnerability, which are all factors contributing to morning anxiety.

To reduce sleep-related morning anxiety, establish a consistent sleep schedule, create a calming sleep routine, ensure a comfortable sleep environment, and consider enlisting professional help to address underlying issues.

How Do You Deal with Morning Anxiety?

As a parent or caregiver, you may wonder how to deal with severe anxiety in the morning. Helping abate morning anxiety in children involves a combination of strategies addressing a child’s specific needs and circumstances (i.e., whether they have another mental health condition). There are ways to break the cycle of morning anxiety, including lifestyle changes that can help lessen or alleviate a child's morning anxiousness, including the following:

• ‍Establish a consistent routine: Create a structured, reliable morning routine. Knowing what to expect can help reduce a child’s anxiety.

• Prepare the night before: Each evening, help your child prepare for the next day. For example, select clothes, pack school bags, and organize homework.
• Ensure adequate sleep: Ensure your child has a regular sleep schedule and gets enough sleep. Limiting screen time before bed is essential in improving sleep quality.
• Try a gradual wake-up: Gently wake your child, allowing adequate time to prepare for the day without rushing. 
• Start on a positive note: Begin each day with positive interactions and events, such as a few minutes of conversation, creative time, and a healthy breakfast.
• Communicate: Encourage your child to talk about their worries and concerns, actively listen, and validate their feelings.
• Limit morning stressors: Minimize stress in the morning, such as unnecessary tasks or conflicts, while maintaining a calm, organized environment.
• Teach relaxation techniques: To help manage anxiety, teach your child techniques such as deep breathing, progressive muscle relaxation, or mindfulness exercises.
• Help from a licensed professional: If morning anxiety persists and significantly impacts your child's daily life, consider consulting a mental health professional, such as a child psychologist or therapist, who specializes in working with children with anxiety disorders.

The 333 Rule for Anxiety

There is no formal research on the effectiveness of the 333 rule; however, many people find it a helpful and straightforward technique to manage anxiety at the moment. Here’s how it works:

In an anxious moment, look around your environment and

• Identify 3 objects.
• Identify 3 sounds.
• Move 3 body parts.

While it is not a singular or definitive “cure” for morning anxiety, children can use it to help manage anxious moments like morning anxiety. 

For additional support or assistance helping a child with morning anxiety, contact a licensed Handspring Health therapist for a free consultation today.

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