Morning anxiety can be a shitty way to start the day.
Waking up while being catapulted into a stream of anxious thoughts is a mood killer.
Morning anxiety is something that I struggled with for many years.
Mornings should be a time for feeling refreshed and replenished. But for many years of my life, it was the opposite; I felt burdened and weighed down. The weight of this morning anxiety sometimes brought on bouts of depression.
I continued struggling for a long period of time before I said, enough is enough – I need to make some changes.
What was I doing wrong? What could I change? Why was I feeling so anxious?
That’s when I started reviewing my morning routines.
WHY ROUTINES ARE IMPORTANT
When I was younger, I played on many different sports teams. Sports like baseball, football, soccer, basketball, were all part of my youth experience. And there were practices nearly every day, spanning from an hour to several hours.
I hated these practices with a passion.
“Why do we need to practice so much?” I would pout daily.
Well, the practice created a level of discipline, and discipline is needed in all areas of life if you want to be successful.
Michael Jordan and Tom Brady didn’t just waltz into winning half a dozen championships by accident. They worked hard. They practiced. And they created a level of discipline that was unmatched by their peers. The results? GOAT (greatest of all time) status.
Your routines become your habits, and habits become who you are, and who you are determines your mindset, ability to overcome challenges, and willingness to be flexible and grow as a person.
Healthy routines make for a healthy life.
So what about my routines was I doing wrong?
Where could I improve?
This was when I began to critique my habits and track my morning thoughts and moods.
As a result, I dug into some research on the topic while asking people around me in the mental health & wellness field what they thought. Finally, I experimented with different techniques and came up with five essential morning routines that help me manage the adverse effects of anxiety.
FIVE ROUTINES FOR MORNING ANXIETY
1. Meditation
Taking time every morning to meditate brings value that you often don’t feel right away. Meditation has significant heart benefits, helps to calm the mind, and is an efficient way to manage anxiety. Meditative sessions for at least twenty minutes are best.
2. Exercise
I’ve switched my routine from working out after work to the morning. This switch has made me feel more “alive” in the morning. Therefore, before I even start scrolling through work emails, I’ve put in a good sweat for the day, which enhances my focus and puts me in a better mood, helping to mitigate anxiety.
3. Healthy Breakfast
Whenever I eat a large, unhealthy breakfast, I typically feel like complete crap for the rest of the morning. Eating a healthy breakfast is crucial for a few reasons: one, if you eat healthier foods it can help optimize your brain so you’re more focused throughout the day. And secondly, you won’t “drag” as much, you’ll have more energy, and feel less bogged down. The better you feel, the easier it is to cope with bouts of anxiety.
4. Journaling
Many times I find that my morning anxiety is about something I am obsessing over in my life. This could be my career, a relationship, something someone said to me, or a plethora of other things. I’ve found that writing down my thoughts about those things has helped me immensely. Doing this allows me to get the thoughts, feelings, and emotions out and creates a broader perspective since I am physically staring at my troubles on a piece of paper, instead of having them float around recklessly in my head. This allows me to gain power over them, rather than the opposite, helping to calm my anxiety about them.
5. Envision A New Healthy Version Of Yourself
This is something I started doing after reading and watching some of Dr. Joe Dispenza’s research. Anxiety is a repeated pattern that we play out over and over in our minds. One of the ways to help manage anxiety is to envision a new version of ourselves; a version that is healthier, happier, and less anxious. I try to think and feel as though I am that person, and I keep this thought with me throughout the day. It helps me separate from the anxious me, and instead act like a healthier version of myself.
IN REVIEW
- Morning anxiety can negatively impact the rest of your day
- Morning routines are a way to manage and cope with anxiety
- Review your morning routines and find out what is working and what you should be change
- Healthy routines can have a positive effect on anxiety
- Try doing these routines every morning – consistency is important
If you have any questions or would like a free anxiety coaching consultation – contact me at brad@upplifter.com!
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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