morning routine for anxiety
Studies have shown that predictable repetitive routines are calming and help to reduce anxiety. You have a sense of control over your day which reduces that fear of the unknown. However, if you know your chronotype you will know that there is a portion of the population who actually function optimally in the evening. If that’s you, I encourage you to do what works for you. Maybe that is taking some of these concepts I am sharing today and implementing them in your evening routine.
Find out your Chronotype HERE
Through my coaching and research I found that a lot of people have anxiety the moment they wake up and feel chaotic trying to rush to get out the door. They desired to wake up earlier and have a slower morning but not really sure how to get started and make the process easier. I also felt this for a long time and one day after a big health scare I knew I needed to commit to my health and well-being. I started to take baby steps and wake up just 15 minutes earlier. You do not need a long morning routine in order for you function well. I started my morning routine at 15 minutes each day and gradually built it to my 2 hour routine it is today. The beginning, more than anything, is about establishing the habit that will be sustainable long term.
So here is my Morning Routine for Anxiety which can be done in as little as 15 minutes but can definitely be extended over time if you want!
A couple of tips to get you out of bed before starting this routine:
Set your phone or alarm clock across your bedroom so that you have to get up in order to turn it off.
Set up items the night before so that they are ready for you in the morning (Lunch, outfit, etc.)
Step 1: Grounding (5 minutes)
Grounding is a technique that helps keep you in the present. It helps to stop the chatter in your mind when thoughts rush in once you get up. Ways to practice grounding:
Breath work
Meditation
Body Scan
Mindfulness - Doing activities without distraction (e.g skincare, walking, stretching)
Cold plunge
Step 2: Brain Dump (3-5 minutes)
Use a journal, notepad, or your Notes App on your phone
Write down anything and everything on your mind
Don’t worry about making it flow or even make sense. This is just to allow you to release so that you are not holding onto thoughts or emotions for the rest of the day.
Step 3: Find Clarity (3 minutes)
Think about the day ahead. What do you want it to look like? How do you want to feel?
Acknowledge where your energy is at. Base how many obligations you set for yourself based on your energy. Some days that means you will get more done than others and thats okay!
Prioritize based on your energy. Prioritize no more than 3 tasks that are most important to get done today. If you get more done than those three then that’s great! but if you just get those 3 things done then that is also great. Some days if your energy is lower you can decide to only put 1-2 things on your plate and guess what… you still did great!
Finish off with something you are looking forward to (big or small)
Remember your best is going to look different every single day. You can do everything, just not all at once. Your energy, and mental well-being should always come first.
Step 4: Affirmations (1-2 minutes)
Find affirmations that speak to the day ahead. Here are a few of my favourites:
I am safe in my body even when it does not feel like it
I show myself compassion and give myself the permission to learn and grow
I cultivate energy today to live in alignment
Morning Routines are also great to start doing the things you say you want to do but can never find the time for. This can be your time. So if you want all my secrets on how to get up before 6am check out the video below! These are the exact things I did to establish a morning routine that makes me excited to get up and do each day.
