Many people notice that they feel more nervous, irritable, and tired in the evening, even if the day wasn't too difficult. This phenomenon is called evening anxiety, and its causes often lie in a bad morning start.
An important factor is cortisol, a stress hormone that naturally rises in the morning, helping you wake up and be active. However, a chaotic morning — skipping breakfast, watching the news, or just drinking coffee on an empty stomach — disrupts the hormone’s natural rhythm. This leads to sharp energy drops and psycho-emotional exhaustion by evening.
Studies confirm that skipping breakfast or having a sweet snack like a croissant contributes to blood sugar fluctuations, which manifest as anxiety: palpitations, irritability, nervousness. In contrast, a balanced breakfast of protein, complex carbohydrates, and healthy fats stabilizes mood and maintains energy throughout the day.
The first few minutes after waking up are no less important. Silence, breathing exercises, or light stretching help the nervous system feel safe and calm, instead of the stressful signal from phone messages and urgent matters.
Five simple habits to reduce evening anxiety:
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Full breakfast
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Morning traffic
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Postponing news viewing
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A glass of water before coffee
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Calm evening rituals
Thus, our evening state is often a consequence of our morning habits. A harmonious start to the day helps to maintain energy and calmness until the evening.
For example, Ukrainian singer Olya Polyakova has given up foods that provoke rashes and worsen skin conditions — sugar, starch, buns, rice, corn, and some dairy products. She prefers healthy fats, plenty of water, and small portions of food, which helps maintain health and natural beauty without strict diets.
