8 results ·
● Live web index
M
myhealth.va.gov
official
https://www.myhealth.va.gov/mhv-portal-web/ss20220719-start-your-day-with-min…
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.
H
hellolunajoy.com
article
https://hellolunajoy.com/blog/the-best-morning-routine-for-anxiety
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.
I
integrishealth.org
article
https://integrishealth.org/resources/on-your-health/2022/september/morning-ro…
A morning routine with breakfast and some type of activity (yoga, stretching or a workout) can do wonders for your metabolism and state of mind.
T
thesupportivecare.com
article
https://www.thesupportivecare.com/blog/how-to-create-an-anxiety-reducing-dail…
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 [...] 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:
B
beyondhealingcounseling.com
article
https://beyondhealingcounseling.com/morning-routines-for-mental-health
Research has consistently shown that mindfulness practices, such as meditation and deep breathing, can significantly lower symptoms of anxiety and depression. A study published in the Journal of Clinical Psychology highlighted that even brief mindfulness exercises in the morning can help individuals start their day with a calm and focused mind. By engaging in mindfulness, you reduce overthinking and create a sense of presence, which helps alleviate feelings of stress and worry. Incorporating [...] Reaching for your phone first thing in the morning is a common habit, but it can expose you to stress-inducing content like emails, news, or social media. This immediate flood of information can increase anxiety and pull your attention away from the intentional start you need. Limiting screen time in the morning allows you to focus on activities that nurture your mental health instead of draining it.
Alternative Morning Activities: [...] Developing a morning routine for better mental health is one of the most impactful changes you can make for your overall well-being. Mornings set the tone for the entire day, and by incorporating intentional practices like mindfulness, gentle movement, and setting positive intentions, you create a foundation of calm, focus, and positivity that can carry you through even the most challenging moments. These practices not only help reduce stress and improve mood but also enhance productivity and
C
connectionshs.com
article
https://connectionshs.com/resources/how-to-build-a-morning-routine-that-lifts…
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
R
reddit.com
article
https://www.reddit.com/r/Anxiety/comments/wgn8jj/hi_fellow_anxious_people_do_…
Some examples are to wake up at the same time every day, exercise, make food, drink some coffee or tea. Next quick meditation and then walk the
U
uclahealth.org
news
https://www.uclahealth.org/news/article/how-daily-routine-can-boost-your-ment…
### Create a morning routine
Having a morning routine within your daily routine can help avoid stress and decision fatigue first thing in the morning. It can also increase your energy, productivity and positivity.
Your morning routine is personal, and it may take some trial and error to figure out what works. But the National Alliance on Mental Illness (NAMI) says good activities for a morning routine include:
### Schedule digital breaks [...] Organizing your day with planned patterns of behavior provides a sense of security that can reduce mental fatigue, decrease stress and boost your emotional wellness. Research shows that people with structured routines have lower levels of anxiety and depression than people who live without routines. [...] Any aerobic activity, such as walking, running or swimming, can provide a mental health boost, and you don't have to move for long to see the benefits. According to the American Psychological Association (APA), walking for just 10 to 15 minutes daily may lower your risk of depression by 18%. Physical activity releases serotonin and dopamine — two feel-good chemicals in your brain. Every time you move your body, you also set yourself up for improved focus while reducing stress.