Is yawning a sign of anxiety or stress? Plus how to yawn less
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Most of us associate yawning with being tired, but could it also be a sign of your mental health? Discover some reasons for yawning and 8 tips to help you yawn less.
Everyone yawns. It usually happens when you’re tired, bored, or, honestly, when you see someone else do it. (They really do seem contagious, don’t they?)
But sometimes yawns seem to keep coming, even when we’re not sleepy. You might find this situation annoying, but it can be alarming too, especially if you start wondering about what’s causing it.
One possibility is that something is going on with your mental health.
If you’re in this yawning-a-tad-too-much camp and suspect it might be related to a condition like anxiety or stress, here’s what you need to know.
What’s considered too much yawning?
It’d be a lot easier to know how much yawning is too much if there was a set number of yawns you’re supposed to do in a day. (There’s not.) Some people yawn up to 100 times every day, while other people max out at 5–10. Both of these can be normal depending on your circumstances.
You know your own body. Yawning a lot is usually defined as yawning so much that you start to take notice.
But excessive yawning isn’t just about frequency, it’s also about context. You could just be yawning a lot because you haven’t been getting enough sleep or because you’re dehydrated. But when you’re not tired or bored, and you can’t stop yawning, this might mean you’re yawning too much.
Ideally, yawning should not interfere with your daily life. If it is, then maybe it’s time to dig deeper and find out what might be causing it.
Here are a few signs that your yawning could be worth bringing up to your doctor:
Unexplained fatigue: If you’re getting enough sleep but you’re still yawning all the time, your body might be telling you that something’s off. Conditions like sleep apnea, narcolepsy, and insomnia all can also leave you feeling this way.
Medication side effects: Some medications like antidepressants and antihistamines can cause you to yawn.
Neurological conditions: In rare cases, excessive yawning might be a symptom of conditions like multiple sclerosis, epilepsy, or migraines.
Read more: Why you're yawning excessively (and 8 ways to stop)
Does yawning a lot say something about your mental health?
Mental health and physical health can be deeply intertwined, and research suggests there’s a connection between frequent yawning and things like stress, anxiety and fatigue.
Here are four ways your mental health and emotional well-being might play a role in why you’re yawning so much:
1. Anxiety and stress: When you’re feeling anxious or stressed, this can change your breathing pattern and can lead to you to take more shallow and irregular breaths. When you yawn though, this could be your body’s way of trying to restore balance and give you more oxygen, or as a way to release your tension.
2. Depression and fatigue: When you’re depressed, you can often feel low energy, persistent tiredness, and emotional exhaustion. And when you feel fatigued like that, you usually yawn — especially if your depression is affecting your sleep cycle.
3. Side effects of mental health medications: Certain medications prescribed for anxiety or depression, list yawning as a possible side effect. So if you’re on one of these meds and you notice you’re starting to yawn to much, reach out to your doctor to see if they can give an alternative treatment.
4. Emotional fatigue and burnout: If you’re constantly stressed and pushing yourself to meet demands without taking time to recharge, you might burnout. And if your body’s feeling burned out, it might send signals to you like yawning a lot so that you hopefully start to slow down and reset.
8 tips to take care of your mental health and yawn less
Yawning constantly can feel frustrating and even sometimes a little embarrassing, especially when you can’t control it. If you’re currently worried about the amount of times you yawn in a day or just are ready to yawn a little bit less, here are eight tips that can help.
1. Check in with yourself
If you’re yawning a lot, check in with yourself. Your body often knows what it needs before you do. Try to listen to your body’s signals so you can address the root causes of why you yawn so much.
Try asking yourself questions like, “Am I getting enough rest and relaxation?” and “Is my stress level higher than usual?”
💙 Listen to the Checking In With Yourself meditation with Professor Megan Reitz if you’re having a hard time understanding why your body is acting up in certain ways.
2. Improve your sleep game
Stress and anxiety can make it harder to wind down, which can compound fatigue and leave you yawning more during the day. Aiming for 7–9 hours of sleep every night gives your body a chance to recharge and break that cycle.
Also, to give yourself the best shot at a good night’s rest, try to create a bedtime sleep routine and limit your screen time before bed. (If you need more help with your sleep hygiene, here are 10 tips that can help you doze off.)
You can also improve your sleep game by making your sleep environment comfy. You might consider investing in blackout curtains and keeping the temperature in your room on the cooler side.
3. Stay hydrated
When you're dehydrated, you might feel tired, irritable, and on edge, which can compound stress-related yawning. Throughout your day, be mindful of your water intake. Also try to include hydrating foods like fruits and veggies, as they can help keep you more alert.
If remembering to drink enough water is hard for you, consider carrying a reusable water bottle to help remind you to regularly sip.
4. Practice deep breathing exercises
Stress or anxiety can cause you to breathe shallowly, which could then trigger yawning. To help curb this, practice deep breathing. These exercises can help to regulate your oxygen levels and calm your nerves.
Inhale deeply through your nose for a count of four. Hold that in for a count of four. And then exhale through your mouth for a count of six. (And if this doesn't float your boat, here are seven other deep breathing exercises you can try.)
💙 Try a Simple Breathing Practice with Tamara Levitt if you’re new to breathing exercises.
5. Take mindful breaks
Sometimes yawning too much can be a sign that you’re mentally or physically fatigued. If you’re working or studying for long hours, schedule regular breaks throughout your day so that you can reset.
Stepping outside for fresh air and natural light can really do your body wonders. You could also try some gentle stretching to help relax your muscles and increase your circulation.
And if you're short on time, try just closing your eyes for a few moments. Even this little break can help.
6. Limit caffeine and stimulants
Caffeine can heighten feelings of anxiety, which may make stress-related yawning worse. It can also disrupt your sleep patterns and leave you feeling more fatigued in the long run — so it's worth being mindful of how much you're having, even if it feels like it's helping in the moment.
Try to limit your caffeine intake throughout the day—especially in the afternoon and evening—so that you can sleep better at night.
Related read: Is there a "best time" to drink coffee? What you need to know
7. Eat energy-boosting meals
Your diet can play a big role in how energized and emotionally steady you feel throughout the day. To help you yawn less, consider eating meals that combine protein, healthy fats, and complex carbohydrates. This can help keep your energy levels steadier.
Stable blood sugar can also help keep anxiety and irritability in check.
Also aim to avoid heavy and sugary foods whenever possible. These types of foods might feel great in the moment, but they can really cause your energy to plummet later on in the day.
💙 Listen to Tamara Levitt’s Benefits of Mindful Eating if you need a little inspiration to eat right.
8. Talk to a doctor or therapist (if needed)
If you continue to yawn a lot despite making these changes, it might be worth talking to a doctor or therapist. They can help identify any underlying conditions, including anxiety or stress-related causes.
It's worth reaching out sooner if your yawning is accompanied by chest pain, shortness of breath, or heart palpitations, or if it's significantly affecting your work or relationships.
Always yawning sign of mental health FAQs
Is yawning too much a sign of mental health?
In general, when you yawn, there’s typically nothing wrong. It usually just means that you’re tired or bored. But frequent yawning—without an obvious reason—could be connected to your mental health or another medical condition.
For example, anxiety and chronic stress are known to disrupt breathing patterns and cause your body to respond with more yawns in an attempt to regulate itself.
Depression, which is often accompanied by fatigue and low energy, can also lead to frequent yawning.
And if you’re on medications like antidepressants, yawning a lot could be a side effect of how these drugs affect your nervous system.
Is yawning contagious, and how does it relate to empathy?
Yawning can be contagious. When you see, hear, or even think about someone yawning, this can potentially trigger you to follow suit.
Studies suggest that may be tied to empathy, and that people who are more empathetic may also be more likely to “catch” a yawn from someone else. It’s a way that we, as humans, can subconsciously connect with the people around us.
Can anxiety cause frequent yawning?
When you’re anxious, your body can sometimes enter a state of heightened alertness called the “fight of flight” response. This can disrupt your normal breathing patterns and can lead you to frequently yawn.
Your body might do this because it’s trying to take in more oxygen and get back to a normal breathing pattern. Also your body could be doing this as a way to reduce your tension and calm your nerves.
If you notice that you start to yawn more during stressful times, take it as a signal to pause and focus on relaxation. Deep breathing (here are seven exercises we like) and taking a short walk are two ways that could potentially help to manage your anxiety and also help calm you down.
Can yawning a lot be a side effect of antidepressants?
Selective serotonin reuptake inhibitors (SSRIs) are a common class of antidepressants and that can cause some people to yawn a lot.
Because they influence serotonin levels in your brain, your mood, sleep, and energy regulation can also be impacted.
If you’ve recently started or adjusted a medication and noticed that you’re yawning more frequently, consider talking to your doctor. They might be able to recommend some changes to your dosage or give you an alternative medication.
Are there specific breathing exercises to help reduce yawning?
Breathing exercises that focus on stress, anxiety, or irregular breathing patterns can really help to reduce your yawning. This is because mindful breathing can help regulate your oxygen intake, and this can make your body feel more balanced and less tired.
Diaphragmatic breathing and alternate nostril breathing can also help to reduce your frequent yawning by getting you to relax more and breathe a little more normally.
If you’re looking for a breathing method to help you yawn less, try the 4–7–8 technique:
Sit or lie down in a comfy position.
Inhale deeply through your nose for a count of four.
Hold your breath for a count of seven.
Exhale slowly through your mouth for a count of eight.
Repeat this cycle 4–5 times, or until you feel a little more relaxed.
Calm your mind. Change your life.
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