Setting Up Your Mornings to Combat Anxiety

Nearly 1-out-of 5 Americans suffers from some form of anxiety disorder, making it the most common form of mental illness in the United States. Sadly, far less than half of those people end up getting any form of treatment for those disorders. Allowing anxiety to take over your life can be problematic, and can increase the risks of other mental disorders, such as addiction or depression. While it is super important for individuals to get real, professional help for a clinical anxiety disorder, it is also important to practice self-care that can reduce the effects that a person feels from anxiety, throughout the day. Here are some helpful tips on how to set up your mornings to reduce anxiety..

Setting Up Your Mornings to Combat Anxiety #routine #anxiety #morning #health

Don’t over do the caffeine
If you suffer from an anxiety disorder, then you probably know that an overload of caffeine can agitate your anxiety and make it far more stressful to get through the day. On the other hand, for many people, caffeine is an important part of the morning that helps them perk up and do the things they need to do before they start their day. The key is that you shouldn’t be over consuming caffeine and stimulating your nervous system. A cup of coffee, or two at the most, is plenty to perk you up for a new day. Alternatively, certain types of teas contain less caffeine than coffee, and can have the same effect.
Setting Up Your Mornings to Combat Anxiety

Listen to music
A 2013 study published in the Journal of Positive Psychology showed that the type of music that people listened to had an impact on their overall mood. This might seem obvious, but people far too often don’t take advantage of the benefits that listening to specific types of music can have. When waking up in the morning, listening to relaxing, upbeat music that helps ease your mind and brings up your energy for the day can set off your morning on the right step, and provides uplifting entertainment while you get ready. This isn’t to say that there isn’t any place for music that makes a person sad or thoughtful, but it probably isn’t best to kick off your day with that state of mind, if you suffer from an anxiety disorder.
Setting Up Your Mornings to Combat Anxiety

Do breathing exercises
Breathing exercises can be such a useful tool to deal with stress and anxiety, that it’s a real shame that these things aren’t taught to kids in school. Many tense situations can be calmed down by simply doing some practiced breathing techniques, and taking a step back to think. When waking up in the morning, doing a few breathing exercises can help put you in a relaxed and mindful state of mind. If you don’t know any breathing exercises, check out this helpful list of breathing exercises to try.
Setting Up Your Mornings to Combat Anxiety

Eat a wholesome breakfast
When we sleep, our body is still using energy and burning calories. That’s part of the reason that people feel groggy when they get up in the morning: they are nutrient-deprived. This causes a mini boost of adrenaline to occur in the morning, which can agitate an anxiety disorder. For this reason, don’t wait too long to get your blood sugar up with an energy-filled breakfast that helps perk you up. A healthy breakfast in the morning can do a great deal to help you from feeling bogged down throughout the rest of the day. In addition, eating food with that morning cup of coffee will help mitigate some of the negative effects of caffeine on anxiety.

Take a walk
After you’re all ready for the day, try taking a little personal walk through a natural area before you head out to start the rest of your day. Simply taking a small walk through nature can have a profound impact on reducing the effects of anxiety, according to a study published in 2015 in the Proceedings of the National Academy of Sciences. In addition, that bit of physical activity helps get your heartbeat up, which helps prevent the effects of anxiety.


41 thoughts on “Setting Up Your Mornings to Combat Anxiety

  1. I mediate in the mornings, which has been a big help to my anxiety. I also do a breathing technique called 4-7-8 breathing, which is my go-to when I need to calm down or just get my heart rate under control.

    Liked by 1 person

  2. I’m trying to start my mornings now with devotions, some simple bible journaling and yoga before I do anything else, including getting online. As a matter of fact, I think not scrolling the FB or Instagram feeds first thing in the morning is one of the best things we can do for mood management and productivity!

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  3. Great post! I have found that having a solid morning routine helps A LOT! And I totally agree with limiting caffeine! I TRY an only have one cup of coffee! But that can be hard sometimes 😉

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  4. I suffer from anxiety and bipolar disorder and for me it is so crucial to have a morning routine. It really does set the rest of the day out for me and how productive I am and more relaxed.

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  5. These are great tips. I have had anxiety since my late teens. A lot can be mind over matter, but I also believe food as well as how active you are plays a roll. So many factors. Never let anyone tell you ” its all in your head”

    Love and light ✌

    Liked by 1 person

  6. I would–I’m a Christian–add have regular morning devotions—a Bible reading time, prayer and praising God. Studies have proved that those who have a faith in someone or something higher than themselves…do face less anxiety or can handle it better Just my giog to mention it–we each make our own choices. Great article–you see I’m sharing it with my readers!.

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  7. I love this! I’ve gotten to where I drink a protein shake in the morning to walk me up after I take a brisk 30 minute walk. 2 or 3 times a week I allow myself a coffee treat, but I get decaf. For me, almost any amount of caffeine can trigger anxiety, so I’ve learned to mostly avoid it. But now I don’t crave it like I used to.

    Liked by 1 person

  8. Great practical tips! I’ll try to listen to music in the morning instead of NPR. I gave up coffee except for 2 cups a week – helps so much. I also think a routine helps me. I like to stretch, make a cup of tea, turn on my diffuser, and breathe as I get ready. Mornings are the most difficult!

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  9. Yes!! These are such great ways to not let anxiety effect you in the morning, especially listening to upbeat, motivational music. This sets me up for a great start to the day, thanks for sharing !

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  10. Great post!

    I also find taking everything slowly in the morning helps – maybe reading a newspaper or magazine (paper version!). It means getting out of bed 15 minutes earlier, but I find it works well as my particular type of relaxed start to the day.

    Liked by 1 person

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