Are you anxious in the mornings? Have you’ve been waking up in an already anxious state? Afraid to leave the house? I feel you.
Mornings are especially anxious for me too and actually – for all sensitive people.
Surprisingly, it’s not only about going to work or school.
Turns out our cortisol (stress hormone) levels are higher in the morning because our body is using this hormone to wake us up (thanks, bod!).
Therefore for the first 20-30 minutes after waking you can feel especially rough, and if you’ve been stressed lately already, it only adds up.
Through the years, my morning routine has changed many times.
I used to be a wake-up & workout for an hour kinda girl.
I also was a wake-up, grab a coffee and run through the door kind of person because I simply put myself to the second plan.
Unfortunately, this neglect almost always backfired at me with more anxiety or health issues so this is not the way to do your mornings, I tell ya.
If you are anxious, it’s important to not go to the extremes with your morning routine.
I know it may feel like you should do so much because there’s a lot of articles about morning routines and how successful people start their day, how to be super productive in the morning etc.
But instead of giving you another CEO-type-of routine, I will tell you how to start your day in a simple, gentle, and balancing way so you can feel good throughout your day and stay resilient to stress.
Are you ready? Here we go.
1. Choose a softer alarm sound.
Loud, sudden and aggressive noises can add up to your morning anxiety for sure.
Try to set an alarm sound that is gradual, calm and uplifting.
This will help you wake up without startle.
2. Wake up just a little earlier.
In order to have a calm and slow morning routine, you will have to wake up earlier but again – there is no need to go to the extremes.
Try to wake up 20 minutes earlier and if you feel like you need more time, add another 10-20 minutes gradually, over the next few days.
3. Use essential oils in your shower.
Have a little spa session in your morning shower by adding balancing aromatherapy oils.
Oils like lavender, chamomile, frankincense help to ease anxiety and smell amazing + you can get a whole set for a resonable price on Amazon:
Tuning into your senses (in this case – smelling) will keep you mindful and present in the moment.
If you don’t like essential oils, invest in a shower gel that you especially like. 👌
4. Have a slow breakfast.
Breakfast is very important and has a straight connection with your anxiety.
Our gut has a huge impact on how we feel emotionally and physically so try to choose the food that is generally healthy.
Take a few deep breaths before eating, sit straight and chew your food well, without rushing.
I also like to turn on some calming nature videos on Youtube for extra zen feel.
5. Write in your journal or planner.
For me, the choice depends on how I feel.
If I feel extra anxious because negative thoughts are occupying my mind, I’ll use one of my anxiety journals to pour those thoughts out and change them to something more helpful:
And if I am feeling ok, I go straight up to planning my day and simply list the things I would like to accomplish:
Cleaning up your mind and having a simple plan greatly contributes to feeling better overall!
6. Have a 5 or 10-minute meditation.
Meditation is a great way to feel braver and inspired before your day.
You can try guided meditations on Youtube or simply turn on some gentle music and focus on your breath.
I like to imagine something inspiring while doing that too and it works wonders when anxiety is persistent.
Here’s a simple visualization you can try right away:
- While slowly breathing and concentrating on your breath, imagine that you are a huge, strong and unshakeable mountain.
- Think about this mountain and visualize it in your head. Many things happen around this mountain – days pass, nights pass, seasons change, storms rage, sun blisters, even people may come and judge the mountain as not pretty enough or ‘too edgy’.
- Imagine your thoughts as clouds flying by the mountain. Situations in your life – as those storms and blisters. In all these changes, in all these tribulations, the mountain doesn’t care. The mountain doesn’t fear… it just sits.
Be this mountain whenever anxious thoughts or situations happen.
Let them pass by and most importantly – trust that you are strong, you can deal with whatever life throws at you, and you can withstand your morning anxiety just like a strong mountain can withstand anything happening around it. 🗻
As you can see, the morning routine doesn’t have to be complicated.
After doing these simple steps, I always feel calmer and ready to start my day.
You may also incorporate a short workout, a 10-minute book reading session or anything else that helps you feel more balanced – just be gentle with yourself.
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