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.
B
bannerhealth.com
article
https://www.bannerhealth.com/healthcareblog/better-me/tips-for-finding-calm-i…
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. [...] 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. [...] You cross your arms and tap your shoulders, alternating like a butterfly flapping its wings. This rhythmic motion can help calm your mind and body when you are anxious or stressed. When you add calming imagery with the tapping, such as imagining you are on a beach, it can help redirect anxious thoughts and worries and calm the body down.
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 [...] Daily self-care practices in the morning act as building blocks for resilience, equipping you to handle life’s challenges with more confidence and ease. Whether it’s a quick workout that boosts endorphins or a gratitude practice that shifts your perspective, these small habits prepare your mind and body to adapt to stressors. Over time, the consistent effort you put into your mental and emotional well-being creates a stronger, more resilient mindset. This makes it easier to navigate setbacks, [...] 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:
C
connectionshs.com
article
https://connectionshs.com/resources/how-to-build-a-morning-routine-that-lifts…
Taking time for mindfulness or meditation is one of the most effective ways to manage anxiety. Dedicate 5-10 minutes to sit quietly, breathe deeply, and focus on the present moment. You can also try guided meditation apps like Calm or Headspace to help center your thoughts.
5. Set positive intentions [...] A morning routine focused on wellness and mindfulness is a powerful tool to combat anxiety and set a calm, productive tone for the day. By incorporating hydration, movement, meditation, and positive intentions, you can start each day with a sense of peace, grounding, and confidence. The more you commit to this peaceful start, the more naturally your routine will become a powerful foundation for your mental and emotional well-being.
SOURCES: [...] Starting your day with intention can set the tone for a calm and confident day ahead. If you often wake up feeling anxious or overwhelmed, crafting a morning routine focused on wellness, mindfulness, and gentle productivity can help you create a peaceful start. Research indicates that structured morning routines can reduce anxiety and improve overall mood. Here are some simple tips to help you build a morning routine that combats anxiety and lifts your spirits.
1. Wake up mindfully
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:
I
integrishealth.org
article
https://integrishealth.org/resources/on-your-health/2022/september/morning-ro…
Sep 26, 2022 — 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.Read more
H
hellolunajoy.com
article
https://hellolunajoy.com/blog/the-best-morning-routine-for-anxiety
May 1, 2026 — A good morning routine for mental health involves mindfulness, physical activity, and a nutritious breakfast, among other positive steps.Read more
H
healthline.com
article
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with lower levels of stress and improved quality of life.
Examples of self-care include:
going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
practicing a hobby
using a diffuser with calming scents
practicing yoga
## 5. Try journaling [...] Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.
Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:
heart disease
anxiety disorders
depression
Certain factors may affect your vulnerability to stress. These can include: [...] Although coffee has health benefits in moderation, it’s recommended to keep caffeine intake under 400 mg daily, which equals 4–5 cups (0.9–1.2 L) of coffee.
### Coffee alternatives
Matcha green tea shake
Vanilla chai tea shake
Chai spice shake
Carrot ginger smoothie
## 7. Spend time with loved ones
Having a social support system is important for your overall mental health.