How to Create a Morning Routine that Eases Anxiety & Stress
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INTRODUCTION
If you struggle with anxiety and stress first thing in the morning, you’re not alone.
Studies have shown that our cortisol (stress hormone) levels are most often at their highest during the first hour of us waking up and could play a big part in why we feel that sense of fear and worry arising.
When I was experiencing severe stress, anxiety and panic attacks, I used to absolutely dread the mornings.
I was so scared of the unpredictability that lay ahead of me.
‘Am I going to have a panic attack today?… am I prepared enough for work?…do I seem okay?’ — these thoughts were stuck on repeat in my mind and would then go on to inevitably impact the rest of my day.
So, how can you knock these frustrating stress symptoms on the head and instead look forward to starting your day with a clear and refreshed mind?
For me, it all came down to creating a morning routine.
Click here for tips on how to create a mindful evening routine for stress and anxiety relief.
WHY DO I NEED A MORNING ROUTINE?
I’m sure a lot of you already understand that the way your morning begins can totally dictate the tone for the rest of your day.
We’ve all had those moments where we try to get up as late as we can (especially in the current climate where a lot of us are working from home) then end up frantically running around to get ready and have some breakfast. The end result? We often feel rushed, stressed and struggle to manage our time for the rest of the day.
Implementing a morning routine will enable you to take back this sense of control and instil a feeling of calm to carry you through.
In fact, it has been proven that a healthy morning routine can help you to:
- Lower feelings of stress and anxiety
- Be in the right frame of mind from the beginning of your day
- Boost your energy levels
- Get the most out of your day
- Feel more confident
POP’s latest printable programme also has an entire section on creating a mindful routine, and you can find out more here.
7 SIMPLE WAYS TO CREATE A HEALTHY MORNING ROUTINE
The types of activities you may want to include in your morning routine will inevitably depend on what you look forward to doing and what motivates you but here are 7 simple suggestions to help get you started:
1. SET YOUR ALARM 30 MINUTES BEFORE YOUR USUAL WAKING TIME
Your morning routine does not need to be a long process but you also don’t want to be rushing through it and not getting the benefits you deserve.
I would therefore recommend setting your alarm for 30 minutes before your usual wake up time so that you have plenty of space to gently activate your mind and body in order to be more alert during your morning ritual.
2. TRY TO IGNORE YOUR PHONE
It’s often the first thing we reach out for in the morning but have you noticed how just a ‘quick glance’ at your social media can turn into 30 minutes of mind-numbing scrolling or how a quick check-in with emails can get your mind into work mode and trigger anxious feelings?
Why let yourself waste this precious time when you can instead put it towards setting yourself up for the day in a calm and positive manner?
I know it can be hard, but if you use your phone as an alarm clock try keeping it ‘screen down’ or place it on the other side of your bedroom so it’s not within easy and tempting reach.
3. CUT OUT THE CAFFEINE
I used to rely so heavily on that first cup of black coffee to wake me up and give me that energy boost to start my day but as my anxiety increased, I also noticed how caffeine became a big trigger.
Drinking caffeine releases adrenaline which is why we get that initial ‘buzz’ and become more alert, however, adrenaline also stimulates our flight-fight response and can cause our thoughts and emotions to become overwhelmed which can then leave us feeling unsettled and frantic.
Try swapping your morning coffee for a decaffeinated substitute or even a simple herbal tea. I love to start my mornings off with a simple glass of warm water infused with a small piece of ginger.
4. ORGANISE YOUR DAY
Organisation is key to managing feelings of stress and anxiety in the morning. You may notice how flustered you become when you know there are so many things you need to tick off but have no idea where to begin.
Taking some out in the morning to write a simple to-do list (in order of priority) will help you to feel more confident and in control of your time.
An essential thing to remember is to also include gaps for ‘you time’ and implement breaks. A lot of us are living in lockdown at the time I am writing this article and when you are working, exercising, home-schooling and living your life in one space, it can feel like time is just continuing.
Make sure you remember to schedule in time for yourself and frequent breathers so you can reset and refresh your mental headspace.
5. PRACTICE MINDFULNESS
I know this word gets thrown around a lot but for me, being mindful is simply taking some time out of our busy lives to focus on nothing but the present moment.
It’s a space where you don’t judge your thoughts, you let feelings come and go and most of all, you connect with sensations of peace and tranquillity.
Activities such as meditation, yoga or even taking a short walk are brilliant elements to add into your morning routine. You may notice that your mind feels more soothed and you are better prepared to handle all the different things that will come your way throughout the day.
Click here to get a free yoga practice designed to relieve stress and anxiety.
Every single morning, even if it’s just for 5 minutes, I sit up in bed and meditate. It’s honestly the best part of my morning routine because it allows me to approach my day with a strong sense of calm and positivity. I don’t get so overwhelmed by obstacles and am able to bring more awareness to everything I do.
6. TAKE A COOLER SHOWER
Who doesn’t look forward to a comforting warm shower in the morning? But did you know that adding in an additional 30 seconds of cold water into your shower can have the following benefits:
- Reduces your stress levels by strengthening your nervous system
- Helps you become more alert and focused throughout the day
- Increases your willpower
- Boosts your immunity
I know it may not feel like the most relaxing thing to try but start out by having your regular warm shower and then slowly build up the increments of cold water.
7. MAKE TIME FOR A NUTRITIOUS BREAKFAST
Click here to get POP’s FREE cookbook which is full of simple and delicious meal ideas!
What we put into our body can have a huge impact on the way we feel.
Although it can be tempting to quickly grab a cereal bar for breakfast, these kinds of foods don’t normally have the nutrition we need and instead are full of sugar which can cause our energy levels to crash and leave us feeling anxious.
It’s important to try and eat a balanced breakfast with healthy fats, complex carbohydrates and protein which will help to regulate your body’s response to stress.
Some great examples of foods to include in your breakfast are:
- Avocados — a great source of healthy fat, fibre and magnesium
- Eggs — high in protein which helps to stabilise our blood sugar levels
- Yoghurt — soothing for your gut health
- Oatmeal — a complex carbohydrate that will help you to feel fuller for longer and also boost your intake of calcium, iron and magnesium
Click here to find out more about what you should add/remove from your diet when feeling anxious.
CONCLUSION
Don’t put pressure on yourself to create a morning routine you ‘think you should be doing’ and instead implement a morning ritual that you look forward to each day. It should be a time that you take to look after yourself and feel empowered to tackle what obstacles come your way.
I would love to know how you get on with creating your own morning routine on, so feel free to drop a comment below!
Don’t forget to check out POP’s mental health printable programme which helps you take back control over your thoughts, emotions and goals. The worksheets are simple to follow and work through and you can take it completely at your own pace!
