1. Wake Up Early and Practice Mindfulness · 2. Hydrate and Nourish Your Body · 3. Engage in Physical Activity · 4. Set Intentions and Plan Your Day.
Establish a morning routine: When you wake up, delay the urge to scroll your phone or check email. Instead, ease into your day by drinking a glass of water, doing some light exercise, eating a healthy breakfast and setting some intentions for your day. “The same techniques you use at bedtime would also be important when you wake up as they can introduce you to the day with more ease,” Dr. Broadwell said. [...] Create a mindful bedtime routine: Focusing on good sleep hygiene can help improve your sleep quality, which in turn can reduce morning anxiety. Along with aiming for seven to nine hours of quality sleep, it can also be helpful to try some relaxation techniques. Dr. Broadwell suggests: Turning off all electronics Polyvagal exercises Breathwork Sleep meditation with apps like Calm and Insight Timer Positive imagery Yoga [...] Get moving: Exercise is a natural stress reliever and mood booster. Consider a brisk walk or jog to boost your mood and reduce anxiety. Try a butterfly hug: This self-soothing technique can be done pretty much anywhere: at bedtime, when you wake up or whenever you feel overwhelmed.
A quick, five-minute breathing routine can help your central nervous system relax and suppress any feelings of anxiety you may have that day.
1. Breathing exercise: Take a few minutes to sit in a comfortable position and do a breathing exercise. Get started with this guided breathing video. 2. Body scan: Take deep breaths and mentally scan your body. Notice how each part of your body feels, starting with your toes and moving slowly up to your head. Try this guided body scan audio recording for an easy way to relax. [...] 5. Imagery exercise: Sit or lie in a comfortable position and close your eyes. Take deep breaths, and picture relaxing imagery in your mind. You might imagine, for example, a beach with gentle waves that flow with your breath. This video will guide you through a relaxing vacation. Starting your mindfulness routine [...] 3. Yoga: Set aside time to gently stretch or do yoga. Yoga gets your body moving and calms your mind. Try the videos in this Gentle Yoga for Veterans series. 4. Progressive muscle relaxation: Take deep breaths and relax your muscles one at a time, from your feet to your face. This practice helps you begin your day with calm. You can start with this guided relaxation video.
Drink a full glass of water upon waking to rehydrate your body after sleep. Incorporate protein and complex carbohydrates into breakfast to stabilize blood sugar levels, which can prevent anxiety spikes. Consider limiting caffeine, as it can trigger or worsen anxiety symptoms in sensitive individuals. ### 4. Gentle Movement Incorporating 10-15 minutes of morning movement can significantly reduce anxiety: [...] Morning: Delay checking email/news for at least 30 minutes after waking Workday: Batch process emails 2-3 times daily rather than continuously Evening: Implement a "tech sunset" 1-2 hours before bedtime Weekend: Plan at least one 3-4 hour "digital detox" period ## Social Connection as Anxiety Reduction Strong social bonds are protective against anxiety. Build these elements into your routine: [...] Reducing decision fatigue and mental overwhelm Creating a sense of control and stability Lowering cortisol levels (the stress hormone) Improving sleep quality Building resilience to stressors ## Morning Routine: Starting Your Day with Intention ### 1. Consistent Wake-Up Time
Start your morning by practicing some meditation or mindfulness. These simple breathing exercises will help to focus and relax both your mind
Some examples are to wake up at the same time every day, exercise, make food, drink some coffee or tea. quick meditation and then walk the dog.
Practice deep breathing, like the 5-5-5 method: inhale for 5 seconds, hold for 5 seconds, and exhale for 5 seconds. This helps calm your nervous