How do you relax on prednisone?

October 6, 2025 •

5 min read

Studies show that up to 28% of patients taking corticosteroids like prednisone experience mild to moderate psychiatric reactions, including anxiety and sleeplessness. When medication makes you feel "revved up," learning how you can relax on prednisone is crucial for your well-being.

Quick Summary

Prednisone can cause anxiety and insomnia by mimicking stress hormones. Effective strategies include timing your dose, practicing relaxation techniques, and optimizing sleep hygiene.

Key Points

Consult Your Doctor: Discuss dose timing or potential adjustments with your healthcare provider to minimize psychiatric side effects like anxiety and insomnia.
Prioritize Sleep Hygiene: Create a consistent bedtime routine, avoid late-night electronics, and ensure your bedroom is a comfortable, dark, and cool environment to combat restlessness.
Practice Relaxation Techniques: Incorporate deep breathing exercises like box breathing, meditation, or progressive muscle relaxation to calm the nervous system during periods of heightened anxiety.
Engage in Physical Activity: Regular, moderate exercise, like walking or cycling, can help release endorphins and regulate mood, but avoid intense workouts close to bedtime.
Make Dietary Changes: Reduce or eliminate caffeine and alcohol, and focus on a balanced diet rich in complex carbohydrates and lean protein to help stabilize mood and energy levels.
Seek Emotional Support: Inform family and friends about possible mood swings and consider joining a support group or talking to a therapist to cope with challenging emotions.
Explore Creative Hobbies: Hobbies like listening to music, painting, or knitting can serve as a calming distraction and promote emotional well-being.

Understanding Prednisone's Effect on Relaxation

Prednisone is a powerful corticosteroid medication widely used to treat inflammatory and autoimmune conditions. While it is highly effective at reducing inflammation, it can also cause a range of side effects, including psychiatric reactions like anxiety, irritability, and insomnia. These effects occur because prednisone is a synthetic version of cortisol, the body's natural stress hormone. By increasing cortisol-like activity, prednisone can heighten the nervous system's fight-or-flight response, leading to a feeling of being constantly on edge. For many people, this can make it difficult to relax, wind down, and get a good night's sleep.

Medical and Dosage Considerations

One of the first steps in managing prednisone-related restlessness is to discuss your symptoms with your healthcare provider. They can help you explore options that may reduce side effects.

Adjusting Dose Timing: Taking your full dose of prednisone in the morning can help reduce insomnia. This timing mimics the body's natural cortisol rhythm, minimizing disruption to your sleep-wake cycle later in the day. It is crucial to never alter your dose timing or stop taking the medication abruptly without a doctor's guidance, as this can lead to serious withdrawal symptoms.
Dosage Adjustments: For some people, anxiety and other mood swings may be linked to high or prolonged doses. Your doctor may determine if a gradual tapering plan or dose adjustment is appropriate for your condition.
Alternative Medications: In some cases, your doctor may consider alternative treatments for your condition that carry a lower risk of mental health side effects.

Lifestyle and Behavioral Strategies

In addition to medical adjustments, several lifestyle and behavioral strategies can help you relax while taking prednisone.

Improve Sleep Hygiene: Poor sleep hygiene can worsen the insomnia and anxiety caused by prednisone. Creating a relaxing bedtime routine can signal to your body that it's time to rest.
- Go to sleep and wake up at consistent times each day.
- Ensure your bedroom is dark, quiet, and cool.
- Avoid electronic devices, heavy meals, and fluids close to bedtime.
Incorporate Regular Exercise: Daily physical activity, such as walking, jogging, or cycling, can help improve your mood and reduce stress. Exercise releases endorphins, which have feel-good effects, and helps burn off excess energy. However, avoid strenuous activity right before bed, as it can be overstimulating.
Adjust Your Diet and Hydration: What you consume can significantly impact your mood and energy levels on prednisone. It's advisable to avoid alcohol and caffeine, as they can exacerbate anxiety and sleep problems. Eating a balanced diet rich in complex carbohydrates and lean proteins may help regulate mood. Staying properly hydrated with water is also essential.
Engage in Creative Outlets: Artistic activities can be a powerful tool for stress reduction. Listening to or making music, painting, or knitting can activate the nervous system's soothing pathways and promote emotional well-being.

Mind-Body Relaxation Techniques

Learning and practicing specific relaxation techniques can give you a powerful tool to manage moments of anxiety and restlessness.

Deep Breathing Exercises: Techniques like box breathing can calm the nervous system. The method involves inhaling slowly for a count of four, holding your breath for a count of four, exhaling for a count of four, and holding again for four. This controlled breathing activates the parasympathetic nervous system, responsible for the body's "rest and digest" state.
Progressive Muscle Relaxation (PMR): This technique involves tensing and then relaxing different muscle groups throughout the body. By systematically releasing physical tension, you can help calm your mind. Start from your toes and move up your body, tensing each muscle group for five seconds and then relaxing it for 10 to 20 seconds.
Meditation and Mindfulness: Mindfulness meditation helps you focus on the present moment, acknowledging thoughts and sensations without judgment. This practice can reduce mental overactivity and help you feel more in control of your emotional responses, including anxiety. Guided meditation apps or audio can be very helpful for beginners.

Seek Support

Dealing with the mental side effects of prednisone can be challenging and isolating. Reaching out to others can make a significant difference.

Inform Loved Ones: Letting family and friends know about the potential mood swings and anxiety can help them understand what you're going through and offer support.
Join Support Groups: Online or in-person support groups, particularly those for specific conditions like IBD or rheumatoid arthritis that often require prednisone, can connect you with others who share similar experiences.
Consult a Therapist: For severe or persistent anxiety, a psychiatrist or therapist can provide tailored support and coping strategies.

Comparison of Relaxation Strategies


Strategy	How It Helps with Prednisone Side Effects	Best For	Considerations
Morning Dosing	Reduces late-day alertness and mimics natural cortisol rhythms, promoting better nighttime sleep.	Insomnia, restlessness	Requires doctor's approval; don't stop abruptly.
Mindfulness/Meditation	Quiets racing thoughts and emotional overactivity by focusing on the present moment.	Anxiety, racing thoughts	Can be practiced anytime, anywhere; apps available.
Regular Exercise	Releases endorphins, boosts mood, and helps burn off excess energy.	Irritability, mood swings	Avoid strenuous exercise near bedtime; listen to your body.
Deep Breathing	Calms the nervous system and provides a fast, accessible way to reduce anxiety.	Panic, jitters, acute anxiety	Immediate effect; can be done subtly in any situation.
Improved Sleep Hygiene	Creates a routine that signals the body to prepare for sleep, addressing insomnia.	Insomnia, restlessness	Long-term habit; requires consistency for best results.
Creative Outlets	Engages different parts of the brain, promoting emotional well-being and soothing the nervous system.	Mood swings, irritability	Offers distraction and emotional release; personalize your activity.

Conclusion

While taking prednisone can lead to unpleasant side effects like anxiety, mood swings, and sleeplessness, there are many effective ways to manage these challenges and relax. By working closely with your healthcare provider to optimize your dosage and timing, you can lay a strong foundation for managing your symptoms. Combining medical guidance with proactive strategies—like improving sleep hygiene, incorporating regular exercise, and practicing mind-body techniques such as meditation or deep breathing—can help you cope more effectively. It's also important to lean on your support network and engage in creative outlets to promote overall emotional well-being. By being mindful of these strategies and communicating with your doctor, you can navigate your treatment and mitigate its effects on your mental state. For more detailed information on managing steroid side effects, the Hospital for Special Surgery offers helpful resources.

Frequently Asked Questions

Prednisone is a corticosteroid that mimics the effects of cortisol, the body's natural stress hormone. This can overstimulate the nervous system, leading to heightened alertness, anxiety, and a feeling of being "revved up," which interferes with relaxation and sleep.

Yes, taking your entire daily dose of prednisone in the morning can be very effective for managing sleeplessness and restlessness. This timing aligns with your body's natural hormone cycle, reducing the drug's stimulating effects by bedtime.

Moderate, regular exercise like brisk walking, cycling, or yoga is recommended. It helps release endorphins that improve mood and burns off extra energy without being overly stimulating, especially if done earlier in the day.

Yes. It is recommended to avoid caffeine and alcohol, as they can worsen anxiety and sleep problems. Focusing on a balanced diet rich in complex carbohydrates and lean proteins can also help regulate mood.

Absolutely. Relaxation techniques like meditation, deep breathing, and progressive muscle relaxation are very helpful for managing prednisone-induced anxiety and racing thoughts. They can help calm your nervous system and give you a sense of control over your emotional state.

Mood swings, including periods of euphoria, anxiety, or depression, are common side effects of prednisone, especially at higher doses. It is important to communicate these mood changes with your doctor and inform your family and friends so they can be supportive.

You should speak with your doctor whenever anxiety, insomnia, or mood swings feel severe or begin to interfere with your daily life. Your doctor can determine if a dose adjustment, different medication, or additional support is needed.