If you sometimes wake up with a sense of anxiety, you’re not alone, and it’s not ‘all in your head.’ Researchers have discovered our bodies get a head start on the day by releasing cortisol, the so-called ‘stress hormone,’ about 45 minutes before we wake. This peaks in the first hour of our day, setting the stage for a potentially stressful morning. But what if I told you that understanding this biological clock could be the key to transforming your mornings from anxious to amazing?”
Instead of letting this information dampen our spirits, it should serve as a wake-up call. It gave me the incentive to create a routine in my morning that is more beneficial for my day than sitting in bed, browsing social media, and sipping my coffee.
My Journey: From Chaos to Calm
My sleep routine was thrown into chaos during a challenging phase of my life. I was pregnant and working as a store bookkeeper for the local co-op, a job that demanded an early start at 6:00 a.m. The stress was palpable, often leading me to arrive earlier than required.
My main task was to balance all the cash registers each morning and locate any discrepancies before the manager’s arrival – a scenario ripe for anxiety, especially for a new bookkeeper like myself. I quickly discovered that the store’s cashiers often ‘borrowed’ from other registers instead of calling the manager to access the safe, adding to the morning accounting confusion.
After our son was born, we moved out of the city and I became a stay at home mom. You’d think my mornings would have become more peaceful, right? Not exactly. My husband woke up at 4:30 a.m. to catch his train, disrupting our household’s early hours. I faced a choice every morning after he left: try to snatch a few more minutes of sleep or use this quiet, still-dark time for myself.
Embracing the Quiet Hours
Choosing those quiet, early hours for myself became a game changer for me. This was my golden hour for self-care. It started with short meditation sessions, embracing the calm and stillness of the early morning. Then, I’d journal quietly, pouring my thoughts onto paper before the day’s responsibilities, including my son’s needs, took over. The shift in my mood was akin to the difference between being jolted awake by a shrill alarm clock or gently rousing to a favorite tune.
Regular meditation helped me stay composed during typical stressful parenting moments, like handling the bumps and bruises that come with raising an active little boy. This simple routine began my journey towards a more structured and serene morning. It underscored a powerful lesson: even the smallest changes can profoundly impact our day. That’s how I began building a morning routine, and, in addition, it’s those early morning writing sessions that eventually led me to want to write a blog. Now, let’s explore together how you, too, can craft a morning routine to manage anxiety effectively and start your day on a positive note.
Adapting to Life’s Changes: My Routine’s Evolution
Crafting a morning routine that genuinely works for me has been an evolving journey over the years. My initial approach led to an hour brimming with positive activities, leaving me even more stressed. I missed the comfort of my bed and the quiet joy of scrolling through social media.
My morning routine has been streamlined over the years to a concise 20-minute morning ritual, allowing me to savor a cup of jasmine tea and share some quality time with my husband, who now works from home before our day officially begins. This simple shift in my morning habits worked wonders in alleviating my anxiety. It also enhanced my productivity, vitality, relationships, and overall quality of life.
My mornings currently include the following:
- A brief meditation session
- Journaling three things I’m grateful for
- Outlining what I plan to work on to achieve my goals
- Taking a short walk to the mailbox with my husband
Weather permitting, of course. If it’s raining, I either grab an umbrella or occasionally replace the walk with reading a few pages of an inspirational book. I keep a list of alternative activities to mix things up when needed.
Crafting a Morning Ritual That Works for You
Creating a morning routine that cultivates inner peace and combats anxiety doesn’t have to be overwhelming. Whether you’re new to the concept of a structured morning or looking to enhance your existing routine, it’s all about starting somewhere and building on it.
Below, you’ll find activities categorized as ‘Beginner’ for those just starting out and ‘More Advanced’ if you are ready to deepen your morning practice. Remember, the key is consistency and finding what resonates with you. Explore these activities and see how they can fit into your life to bring a serene start to your day.
Beginner Morning Routine Activities:
- Embrace Mindful Breathing: Start your day with a few minutes of mindful breathing. This simple practice helps center yourself and curb anxiety.
- Try Out Mindful Meditation: This is a beginner-friendly approach to meditation. Relax your body and observe your surroundings, focusing on staying present.
- Swap Social Media for an Inspirational Book: Begin your day by reading a few pages from an inspiring book instead of scrolling through your phone.
- Cultivate a Gratitude Mindset: Reflect on three things you are grateful for each morning.
- Conduct a Mindful Technology Check-In: Start your day free from digital stressors by avoiding technology first thing in the morning.
- Start Your Day Hydrated: Hydrate your body first thing in the morning. Drinking water kickstarts your metabolism and improves your overall well-being.
More Advanced Morning Routine Activities:
These activities might take a bit of practice to incorporate into your morning, or they might take up more time.
- Find Solace in Guided Meditation: Incorporate a meditation practice into your morning. This can range from listening to guided meditations to focusing on calming music.
- Make a Walk One of Your Favorite Morning Habits: A morning walk, especially on a sunny day, can be very calming and grounding.
- Incorporate Gentle Stretching or Yoga: Begin your day with light stretches or a short yoga routine to benefit your body and mind.
- Embrace the Therapeutic Power of Journaling: Spend a few minutes each morning journaling your thoughts, emotions, and concerns. This can be a powerful outlet for anxiety.
- Harness the Power of Visualization and Affirmations: Spend time visualizing a state of calmness and affirming positive outcomes for your day. This can help rewire your mind and alleviate anxiety.
- Connect with Nature: Take a few minutes to connect with nature, whether stepping outside or observing your surroundings from a window.
- Set Clear and Actionable Daily Intentions: Plan your day by setting clear and achievable goals. This helps align your focus and reduces anxiety.
Sample 20-Minute Beginner Morning Routine:
I want to share an example of a sample routine with you. It’s simple, effective, and lays a solid foundation for your day without being overwhelming. As you become comfortable with these practices, you can explore adding more advanced activities or extending your time on each one.
- Mindful Breathing (5 minutes): Begin with five minutes of conscious breathing to center yourself and prepare for the day.
- Inspirational Reading (5 minutes): Read a few pages of an inspirational book to set a positive tone for your day.
- Gratitude Reflection (5 minutes): Spend five minutes reflecting on or writing down three things you are grateful for. This helps shift your focus to positive thoughts.
- Hydrate and Reflect (5 minutes): Drink a glass of water and spend the last five minutes in quiet reflection or planning your day.
Conclusion: Building Your Productive Morning Routine for a Calmer Day Ahead
Building a productive morning routine is a journey towards a calmer, more fulfilled day. Start with these simple steps and gradually evolve your routine to fit your needs and lifestyle. The goal is to create a morning that sets you up for a day of peace and productivity.
Regularly doing a few of the suggestions is more effective and beneficial than practicing them all only occasionally. By dedicating time each morning to prioritize your mental health, you take proactive steps toward leading a more balanced, calm, and fulfilling life.
Remember, consistency and self-compassion are vital. Start small and gradually build upon these steps. With patience and commitment, you’ll soon notice positive shifts in your overall well-being. Embrace these morning rituals, make them your own, and experience their transformative power.
Wishing you many peaceful and anxiety-free mornings!