Waking up with a tight chest, a pit in the stomach, or a racing mind isn’t simply a reaction to an impending deadline or a daunting to-do list—scientific research and clinical experts confirm that “morning anxiety” is a real phenomenon affecting many people around the world, including Thais. New research and expert guidance explained in a recent article from The Washington Post emphasise that while this feeling is normal, there are effective ways to manage it and improve morning well-being (washingtonpost.com).
For many, the day’s first hours are beset by tension and apprehension about what lies ahead. While not a formal diagnosis in itself, morning anxiety is familiar to mental health professionals, especially among those with generalised anxiety disorder. According to an associate professor of psychiatry at UCLA, it can feel “like this fog of confusing and unpleasant emotion,” a statement echoed by numerous patients. This phenomenon matters greatly to Thai readers, as mental health—especially anxiety—remains culturally stigmatised, often overlooked in both daily conversations and public policy. Yet, Thailand’s modern pressures, competitive workforces, uncertain economic climate, and relentless social media cycles are all factors that can compound stress upon waking.
Morning anxiety typically manifests as a surge of unease or distress that seems to appear even before leaving bed. It’s not just about immediate stressors; for some, it’s a general sense of “anticipatory anxiety,” where concerns ranging from sleep quality to the looming workday populate their thoughts before their feet touch the ground. Interestingly, clinical researchers assert that not everyone experiences anxiety at the same time of day. An assistant professor of psychological and brain sciences at Washington University in St. Louis notes that “early birds”—people with naturally earlier body clocks—are more likely to wake up anxious, while “night owls” feel anxiety more intensely later in the day. Such findings underline the importance of individual circadian rhythms in one’s emotional patterns, a crucial insight for Thais managing erratic work and school schedules.
A common assumption is that the hormone cortisol—the body’s primary “stress hormone”—is to blame. Cortisol typically spikes in the morning to help people wake up, and hangs over the day like an invisible cloud. However, leading experts stress that the relationship is not simple: some studies associate higher morning cortisol response with higher instantaneous anxiety, while others don’t confirm this link. As a professor of clinical psychology at Columbia University explains, “It’s not causal—it’s an index. It shows an indication of something being dysregulated.” In short, cortisol can be a marker of stress, but it is not the root or cause by itself.
So what should Thai readers do if they routinely wake up anxious? Experts point to specific, practical steps. A professor at Brown University’s School of Public Health, who is also the author of “Unwinding Anxiety,” offers a three-step approach: (1) Recognise when you’re trapped in an anxious habit loop; (2) Ask yourself, “What am I getting from this?” to realise that chronic worry isn’t actually beneficial; and (3) Approach anxious feelings with curiosity, observing them rather than being overwhelmed. The professor notes, “Don’t underestimate the power of curiosity in helping to break free from that habit of morning anxiety—that is a game changer.”
Beyond cognitive strategies, lifestyle and environment make a significant difference. Sleep, for instance, is described by the Washington University assistant professor as “medicine,” and is often the factor most under your own control. Good sleep hygiene is crucial—reducing screentime and harsh artificial light at night can help the body ease into sleep, which in turn impacts morning moods. People prone to anxiety often have “very good biological clocks,” says the Columbia University professor, so modifying light exposure can help reset rhythms and reduce morning anxiety. In addition, simple activities like getting out of bed—rather than lying and ruminating—can help prevent the association of bed with worry, a useful tip for Thais adapting to fast-paced mornings.
Breathing exercises and progressive muscle relaxation can provide immediate relief. The Columbia University professor advises: “There is also progressive muscle relaxation work you can do to relax each of your muscles. That can feel more grounding and take people out of their minds.” For many, simply counting breaths or visualising a calming image can help dial down the urgency of their physical symptoms.
It’s important to clarify that experiencing morning anxiety doesn’t necessarily point to an anxiety disorder. Generalised anxiety disorder (GAD) is clinically defined as excessive, uncontrollable worry most days for at least six months, along with symptoms such as irritability, fatigue, and sleep problems. Only about three percent of Americans are diagnosed with GAD, a figure likely mirrored in Thailand but probably underreported due to stigma. The prevalence of “catastrophising”—where people overestimate the likelihood or severity of negative outcomes—suggests the need for awareness-raising in both clinical and social settings.
Crucially, Thai culture provides unique frameworks for coping. The practice of mindfulness and meditation, common in Thai Buddhism, aligns closely with recommended strategies for handling morning anxiety. Many temples and community health programmes already teach breathing exercises and mindful observation, making these skills both accessible and familiar to many Thais. Yet, seeking professional psychological help remains rare due to persistent taboos and the belief that mental distress should be resolved independently or within families. As the Columbia University professor emphasises, “There’s nothing wrong with going just to talk to someone.”
Looking ahead, the research surrounding morning anxiety is advancing quickly. As more is understood about circadian rhythms and the interplay with hormones like cortisol, targeted interventions—perhaps tailored for Thailand’s predominantly early-rising culture—may emerge. National efforts, such as school-based mental health education or expanded workplace wellness programmes, could make effective coping methods more widespread and acceptable.
For now, practical recommendations for Thai readers include the following: prioritise sleep with healthy bedtime routines; avoid overexposure to light and screens late at night; confront anxious feelings with curiosity rather than alarm; practise mindful breathing or muscle relaxation before or just after rising; and if anxiety persists or seriously impacts daily life, consider reaching out to a mental health professional. With compassionate awareness and a combination of cultural and scientific tools, morning anxiety can be managed—and even transformed—into a source of insight and positive change.
For more detailed support and resources, Thai readers can consult local public health offices, Buddhist mindfulness centres, or online platforms offering mental health advice tailored for the Thai context. International resources, such as the Suicide and Crisis Lifeline and SpeakingOfSuicide.com, may also assist those who prefer private, anonymous support.
Washington Post source for original expert quotations and description