The Biggest Mistake Anxiety Sufferers Make When They Wake Up

September 1, 2018

”The Biggest Mistake Anxiety Sufferers Make Upon Waking Up Usually Leads To The Entire Day Going Rough.”

Did you know that your brain is much more plastic and open to changes and direction within the first 30 minutes upon waking up. The problem becomes when an anxiety sufferer fails to recognize how ideal this time is  in their transition towards a new identity, and a new reality.

The biggest mistake anxiety sufferers make is that they wake up each and every morning and run the same thoughts (and therefore mental images), words, and actions as if they’re on autopilot. The neural connections in the brain have been so well attuned to doubt, fear, and self sabotage that it’s no surprise they keep running into the same emotions and circumstances in their lives.

Did You Know That An Adult Brain Is Still Highly Capable Of Changing It’s Internal Model Of The World?

Adding to the debilitating mistake of not recognizing and changing directions in thinking and perceiving in the morning, the other mistake anxiety sufferers make is that they believe change isn’t possible. They’ve grown up in an environment that seeks comfort, safety, and sameness that it restricts their potentials throughout life.

This is what is commonly referred to as core beliefs. Deeply engrained ideas stemming from a persons authority figures that linger within the subconscious mind of a person. These core beliefs come and go like whispers, and they sabotage any advancements in thinking, perceiving, and acting that a person makes.

Think about the guy who fights hard for positive change, learns everything he can and applies that learning, but never seems to make much progress in any aspect of his life. You’re looking at a man with deeply held core beliefs.

Going back to the original idea for this post though and the biggest mistake anxiety sufferers make, let’s take a look at a few changes we can begin implementing within the first 30 minutes upon waking that will give your rational mind the upper hand for the day ahead:


Upon waking we want to make sure that we begin listening to both sides of every critical story your mind may be spewing at you. For instance you may hear voices in your head that say “I’ll never overcome this fatigue I’m currently feeling” or “I’ll never get that raise I’ve been working so hard for at work.” When these ideas show up make sure to counter them with ideas that are supposed by evidence behind them that demand the opposite.


Upon waking up the best thing you can do is take control of your posture and breathing patterns. Holding a posture of confidence in front of the mirror each morning as well as recognizing everything you love about what you see in the mirror has been scientifically proven to relax your nervous system 20 – 40% more.

Combine this with a slow breathing pattern where the focus is on lengthening your exhale (which promotes the rest and digest response over the fight or flight response) and you have a powerful combo for clear thinking.


Physically the best thing you can to overcome the biggest mistake anxiety sufferers make in the morning is to simply get moving. Whether that is a yoga session through a home video, a walk around your area (preferably in a naturistic surrounding). Do what’s fun for you and something that you can maintain daily. A 20 minute walk where your focus is deeply associated with everything external rather than internal will go a long way towards your inner peace.


One of the most powerful ways a person can consciously create their day ahead rather than fall victim to past limited patterns is to visualize the day ahead. With visualization comes the need for emotion. To feel what you see happening in your mind sends a direct message to your subconscious mind that it’s happening as if it were in the physical world.

Start the day off by visualizing hour by hour how you would want your ideal day to go. See what you see, hear what you hear, and feel what you feel as you create the ideal you going through the ideal experience of the day ahead.

Conclusion and Video

Warriors, I urge each and every one of you reading this right now to combine a proven CBT based program with your ability to practice self awareness and the methods above upon waking. Please don’t continue to make the biggest mistake anxiety sufferers make upon waking up. This winning strategy will turn sensitivity into freedom as it has for many anxiety recoverers I’ve worked with to date.

Here Are Three Powerful Suggestions For Overcoming Morning Anxiety:

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14 comments on “The Biggest Mistake Anxiety Sufferers Make When They Wake Up

  1. Brenda Sep 2, 2018

    Any ideas for me, at 74 there isn’t much for me to do on a daily basis so find it hard to keep occupied for the whole day… I keep as occupied as possible but find the mornings the hardest…. what do other old people do ?

    • Brenda I’d surround myself with groups that support your passions. Enjoy the podcast I’m sure it will give you much more valuable information.

    • Hi Brenda. I’m 11 years younger than you are and contemplating retirement fro teaching ( very exhausting.. commute, hours etc) . You voiced my concerns. Too much idle time. When I am off from work , the first thing I do, even in the heat, is get out of my house and walk for 30-45 minutes (if you can). So important to find what you can do.. That’s what I’m searching for now.

  2. I feel like I don’t even know the person in the mirror when I look. I feel like I’m going crazy.

  3. Excellent and practical advice. For me, moving around in the morning is one of the best ways to get the day off on the right track. I never thought about visualizing my day so I am going to try this from now on. It makes sense to give yourself perspective into what is happening so you’re less likely to give in to negativity. I read self-help blogs occasionally, but this one really stands out as helpful.

  4. This is so true. I liken the negative neural connections to when there’s a very heavy rain and it washes ruts in the mud. The water keeps traveling in those same ruts much like the brain keeps thinking the same negative thoughts. It takes work to change the direction of those ruts.

  5. Hi Dennis this was a wonderful read and the article that I need to read. What I want to ask is I find it real hard to wake up in the mornings without getting tired no matter how early I sleep. I also happen to find excuses in mind to sleep over again putting my alarm off. I have in mind that I need to take a walk, workout but I fail every time to perform those actions. My biggest concern is I cannot wake up feeling fresh. Thanks

    • A busy mind can lead to a tired body. There may be some sleep debt there, some traumas that need reframing, and some self care work needed. I believe that continued inner work will provide relief.

  6. Huma Tariq Aug 13, 2020

    Very powerful advices Dennis. I could see change in my life just after following visualizing technique.

  7. Joseph Harper Aug 14, 2020

    I recently had another head trauma and my brain is not coming back to where it was before this second attack on my person, can you please let me know what and how I can retrain my brain, I lost quite a lot of blood and I have two injury’s on my head and my right arm and groin area are not doing so well, I would appreciate any advice on how to treat my brain and anxiety, thanks

    • Aside from working closely with your health care professional I would look to activate the parasympathetic system which connected to your resting response more. After such an injury there may be an instinctual sense of looking to do too much, take on too much etc. This mapping meditation is an excellent daily reminder to slow down and get back in to love and connection with your body: