The Power of Morning Routines for Managing Anxiety: Tips for a Positive Start
/Living with an anxiety disorder can make everything feel hard. It’s not uncommon for your self-care to start slipping when the very thought of leaving your house or getting out of bed feels impossible. But amidst the difficulty of it all, establishing a morning routine can truly be a guiding light, setting the stage for a more manageable day ahead. Let's delve into why morning routines are crucial for those dealing with anxiety, along with some key tips to consider incorporating into yours.
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The Importance of Morning Routines
Morning routines provide structure and predictability, which can be comforting for those struggling with anxiety. By starting your day with intention and purpose, you're better equipped to face the challenges that lie ahead. Here's why:
Stress Reduction: A consistent morning routine can help reduce stress and anxiety by providing a sense of control and stability in your day.
Mood Boost: Engaging in positive activities early in the morning can uplift your mood and set a positive tone for the rest of the day.
Increased Productivity: Starting your day with a routine can boost productivity and focus, making it easier to tackle tasks and responsibilities. At the very least, if anxiety strikes down the track, you’ve checked some of the things off your list.
Key Elements of a Morning Routine for Anxiety Relief
Mindfulness: Spend just a few minutes upon waking practicing some sort of mindfulness practice. This could be a quick guided meditation, some breath work, journaling or reading a few pages of a book. Whatever grounds you and helps reset your mind + body prior to kicking off the day. I personally like to take some deep breaths and read from this book of daily devotionals.
Hydration: Start your day by hydrating your body. Drinking water first thing in the morning helps replenish fluids lost overnight and flushes out the accumulated toxins. For caffeine drinks, aim to drink a glass of water as soon as you wake up PRIOR to your coffee. This was a hard one for me to kick but made a huge difference in reducing anxiety throughout the day. I started adding LMNT (hydration packs) into my water to make the process more enjoyable. Just a little at a time until you’re used to the taste - they are salllllllty!
Sun Exposure: Get some sunlight as part of your morning routine. Sunlight exposure helps regulate your body's internal clock, promoting better sleep-wake cycles and mood regulation. Spend a few minutes outdoors or near a window to soak up natural light. For the months when the sun isn’t out or if leaving your house is tough, try a supplement. These are my favorite.
Movement: Incorporate movement into your morning routine. Whether it's a brief walk, gentle stretching, or a quick workout session, physical activity releases endorphins, which are natural stress relievers. Moving your body in the morning can help reduce anxiety and increase energy levels for the day ahead. There are tons of free workout videos on YouTube but it could also be as simple as a few laps around the neighborhood - whatever feels good.
Tips for Incorporating These Elements Into Your Routine
Start Small: Begin with one or two activities and gradually build upon them as you establish your routine. Nothing causes you to quit faster than going too hard too soon. Baby steps is always the name of the game - (learn more about habit stacking here!)
Be Consistent: Try to stick to your morning routine every day (or as many days as possible) to maintain its effectiveness. The longer you go in between, the harder it is to pick it back up and vise versa.
Adjust as Needed: Your routine should be flexible and adaptable to your changing needs and circumstances. Everyone has different preferences, there’s no one size fits all. You know you best so choose what works for you and discard the rest.
Set Realistic Goals: Keep your routine manageable by setting achievable goals that fit your lifestyle and preferences. When I first started I made the mistake of overestimating how much of a rebrand I was going to be able to commit to and I (surprise) flopped. Instead of committing to 20 minutes of meditation/day, start with 5. Instead of 120 oz of water/day, start with 60oz. You get the gist.
By incorporating a morning routine that puts your physical + mental health first, you can lay a foundation for a more positive day and help reduce your anxiety overtime.
