10 Morning Routines That Reduce Anxiety and Stress
Introduction
Mornings set the tone for the rest of the day. Starting your day
off on the wrong foot can trigger stress, anxiety and feeling overwhelmed.
Adopting positive morning rituals can help manage anxiety, relieve stress, and
promote a sense of calm and optimism.
10 Morning Routines to
Reduce Anxiety and Stress
1. Wake
up earlier
Waking up 30-60 minutes early gives you time for other
stress-reducing activities. It also prevents the stress of running late.
2. Do
light stretching or yoga
Gentle yoga and stretching stimulates the parasympathetic
nervous system to relieve tension and quiet your mind.
3.
Drink lemon water
Lemon water boosts hydration, vitamin C, and electrolytes for
improved mood and concentration.
4. Take
deep breaths
Deep, diaphragmatic breathing triggers a relaxation response,
lowering blood pressure and heart rate.
5. Be
mindful
A short, guided mindfulness meditation session can put you in a
calm, relaxed state for the day.
6.
Practice gratitude
Reflecting on things you're grateful for promotes positive
emotions to start the day on an uplifting note.
7.
Exercise
A quick workout releases feel-good endorphins and improves focus
and mental clarity.
8. Eat
a nourishing breakfast
Fuel up with a nutritious breakfast high in protein, healthy
fats and fiber to stabilize blood sugar and energy.
9. Set
a purpose or intention
Define 1-3 things you want to accomplish for the day to focus
your energy.
10.
Visualize your day
Picture your day going smoothly and productively to prime
yourself for success.
Conclusion
Developing healthy morning routines and rituals can set the
stage for reduced anxiety and less stress throughout your day. Start small by
picking just one or two habits from this list to turn into daily routines. As
these new rituals become automatic habits, add more from the list above to
create an uplifting morning routine that empowers you to feel calm and focused
every day.
Frequently Asked
Questions
What
causes morning anxiety?
Stress about the upcoming day, underlying anxiety disorders,
lack of sleep, blood sugar changes upon waking, and cortisol spikes in the
morning can all contribute to anxious feelings first thing in the morning.
How can
I stop feeling anxious every morning?
Waking up earlier, exercising, eating breakfast, practicing
mindfulness, starting a gratitude journal, and avoiding morning technology use
can help lower morning anxiety over time.
What
foods help with anxiety and stress?
Foods like fatty fish, yogurt, turmeric, chamomile tea, green
leafy vegetables, and foods high in vitamin D and probiotics have been shown to
help reduce anxiety.
Should
I meditate in the morning or at night?
Morning meditation can help set a relaxed, focused tone for the
day. However, meditating at night can also calm your mind before bed. Try both
to see what works best for you.
What
morning drinks are good for anxiety?
Starting your morning hydrated with water, lemon water,
chamomile tea, CBD tea, tart cherry juice, warm turmeric milk, or green tea can
aid relaxation and focus.
