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

Making lunches, getting the kids out the door, yourself or your partner to the office on time—morning can be a hectic time for all of us. Morning anxiety, though not a medical term, is the experience of waking up with heightened stress and worry—and it’s not just adults that can feel anxious about the start of the day, it can be a difficult time for many children as well. 

For kids who grapple with anxiety and stress upon waking, morning anxiety might be a sign of an underlying condition. If these uncomfortable feelings around starting the day persist and start to bleed into other activities and responsibilities for an extended period, a child may benefit from the help of a mental health professional.

What Are the Common Symptoms of Morning Anxiety in a Child?

A child who experiences morning anxiety can have a range of symptoms that leave them feeling restless, irritable, and fatigued. Whether triggered by nebulous worries about the day ahead or specific stressors like having to face a bully or difficulty with school curriculum, these symptoms can make mornings tough. Common symptoms of morning anxiety among children include:

• Feeling restless, on edge, or “wound up”
• Quickly getting angry or irritable, or being out of control during outbursts
• Difficulty concentrating and managing their worry or nervousness
• Feeling tense and fidgety, or using the toilet often
• Being clingy all the time (when other children are okay)
• Not sleeping, or waking in the night with bad dreams
• Complaining of tummy aches and nausea
• Frequent crying
• Changes in appetite

A child may not be old enough to recognize why they are experiencing morning anxiety, and often, these feelings can make a child feel scared, panicky, embarrassed, or ashamed. Other times, however, a child may not be able to articulate what their upcoming day is stressing them out. In some cases, symptoms can escalate to the point of experiencing morning panic attacks, often marked by a tight chest, tense muscles, a faster heart rate, and rapid breathing. 

Why Does My Child Experience Anxiety in the Morning?

Mornings can be challenging for any family, but morning anxiety is often amplified when a child experiences additional or accompanying mental health or learning difficulties. Kids with ADHD or behavioral issues, for instance, may struggle with instructions and maintaining focus, which can make it challenging to get out of bed and manage schedules or school-related concerns. Additionally, children on the autism spectrum may struggle with even minor disruptions to their routines.

While it’s normal for children to feel worried or anxious from time to time, approximately 7% of children ages 3 to 17 are diagnosed with anxiety each year, and in most instances, begin developing symptoms of anxiety before age 21. A child may have excessive worries about their performance at school or sporting events, starting a new school, as well as social pressure when trying to “fit in.” Mornings signal the start to many of these triggers, making it a particularly vulnerable time for anxiety. 

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

Anxiety among children is not uniform and some are more prone to worry than others. That said, for many children, morning anxiety triggers can include:

• Change, such as moving or starting a new school
• Experiencing distressing events, like accidents or fires
• Family conflict, fighting, or arguments
• Difficulties with school, schoolwork, friendships or bullying
• Worries about not being with parents or regular carer
• Not wanting to go out in public, see friends, or take part in specific activities

What Role Does Cortisol Play in My Child’s Morning Anxiety?

Cortisol—what you may have heard referred to as the "stress hormone"—can play a significant role in the body's response and reaction to stress and anxiety. Cortisol, a type of steroid hormone, is synthesized and secreted by the adrenal glands located atop your kidneys and plays a significant role in influencing various bodily functions. Remember also that there are various kinds of stress

Understanding the link between stress, which triggers a cortisol response, and a child’s morning anxiety can help provide additional context behind impacts to their emotional well-being. 

Cortisol impacts our bodies in ways that include:

Fight-or-flight response

When the body perceives a threat or stressor, cortisol is released. This is part of the body's natural reaction to stress, known as the "fight-or-flight" response. In the morning, this response can be triggered by the anticipation of stressors or anxieties associated with the day ahead.

Circadian rhythms

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

Chronic stress

Persistent anxiety and stress, whether related to morning routines, school, or other factors, can lead to elevated cortisol levels. This prolonged exposure to elevated cortisol can have various physical and emotional effects, potentially exacerbating anxiety symptoms in the morning.

Sleep disruption

Cortisol levels can also interfere with sleep patterns. Elevated cortisol levels in the morning can make it more difficult for a child to get restful sleep, leading to fatigue and making them more susceptible to morning anxiety.

How Does the Quality of My Child’s Sleep Impact Their Morning Anxiety?

Most parents or caregivers know exactly how important sleep is and that the quality of a child's sleep can impact their morning and can contribute to increased anxiety. Poor sleep can lead to disrupted cognitive function, emotional regulation issues, increased stress hormones, physical symptoms, and an overall sense of vulnerability—all factors that contribute to morning anxiety. 

To reduce morning anxiety related to sleep, it is helpful to establish a consistent sleep schedule, create a calming sleep routine, ensure a comfortable sleep environment, and consider addressing underlying issues by enlisting professional help if necessary.

How Can I Help My Child Prevent or Reduce Morning Anxiety?

Helping a child deal with morning anxiety often involves a combination of strategies that address their specific needs and circumstances, including whether or not a child has been diagnosed with a specific mental health condition. That said, there are often ways to break the cycle of morning anxiety, including lifestyle changes that can help lessen or alleviate a child's morning anxiousness, including:

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• Establish a consistent routine: Create a structured morning routine that your child can rely on. Knowing what to expect can often help reduce a kid’s anxiety. 

• Prepare the night before: Encourage your child to prepare for the next day the evening before. This may include selecting clothes, packing school bags, and organizing homework.

• Ensure adequate sleep: Make sure your child gets enough sleep, as a regular sleep schedule can significantly reduce morning anxiety. It is also important to limit screen time before bed to improve sleep quality.

• Try a gradual wake-up: Instead of abrupt wake-ups, try gently waking up your child with enough time to get ready without rushing. An abrupt wake-up often increases anxiety.

• Positive morning start: Begin the day with positive interactions such as a healthy breakfast or a few minutes of conversation or creative time. 

• Open communication: Encourage your child to talk about their worries and concerns, and be an active listener and validate their feelings in return.

• Limit morning stressors: Minimize any sources of stress in the morning, such as unnecessary tasks or conflicts, while trying to keep the environment calm and organized.

• Teach relaxation techniques: Teach your child some relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness exercises to help manage anxiety.

• 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.

Morning anxiety in children can be triggered by a variety of factors, including changes in routines, stressors, and underlying anxiety. Symptoms may include restlessness, irritability, fatigue and physical symptoms like a racing heart and even morning anxiety nausea.The quality of a child's sleep can also impact morning anxiety, as poor sleep can impact cognitive function and emotional regulation. Consistent routines, a calming bedtime routine, and a comfortable sleep environment are some ways to address morning anxiety related to sleep. 

If you need further support or assistance in helping a child who is experiencing anxiety in the morning, don’t hesitate to reach out for a free consultation from a licensed Handspring Health therapist today. 

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