Months of 5 a.m. dread or 1 a.m. overthinking, and still no idea what sets it off? Anxiety often follows a daily rhythm. This guide helps you see yours.

The Morning & Evening Circadian Anxiety Tracker is a 34-page PDF that shows you how to track your mornings and nights, find your triggers, and follow a simple routine for both ends of the day.

WHAT’S INSIDE

• Why mornings and nights can feel so different, plus a quick quiz to find your type (Dawn, Dusk or Both)
• Two 60-second check-ins: anxiety, sleep, resting heart rate and triggers
• A weekly trigger review so you stop guessing
• A morning protocol in short, standard and full versions
• Rescue tools for a spike: 5-4-3-2-1 grounding and a six-step thought reframe
• An evening wind-down with a worry window and tomorrow list
• A ready-made 3 a.m. plan for night waking
• One-week experiments and guidance on when to get professional help
• 9 printable worksheets and a 7-day quick start plus a 30-day plan

FORMAT
Instant PDF download. Read it on any device or print the worksheets. No app needed.

IMPORTANT
This guide is educational self-help material. It is not medical advice, diagnosis or treatment, and it does not replace care from a doctor or mental health professional. It cannot measure or change your cortisol. If you feel unsafe or are in crisis, contact your local emergency number or a crisis line.