Mornings set the tone for the rest of your day, and a peaceful, intentional morning routine can make a world of difference when it comes to managing anxiety. Instead of rushing into the day feeling frazzled, creating a mindful, calming morning routine can help you feel centered, in control, and ready to take on whatever comes your way. Here’s how to craft the best calming morning routine to ease anxiety and set yourself up for success.
10 habits you can do in the morning to reduce anxiety
1. Wake Up Gently
Instead of jolting awake to a blaring alarm, opt for a sunrise alarm clock or a soft, soothing ringtone. Giving yourself a few extra minutes to wake up naturally can prevent an immediate spike in stress hormones and help you start your day with a sense of ease.
2. Start with Deep Breaths
Before hopping out of bed, take a moment to breathe deeply. Inhale slowly through your nose for four counts, hold for four counts, and exhale through your mouth for six counts. This simple breathing exercise helps regulate your nervous system, reducing anxiety from the moment you wake up.
3. Stretch or Do Gentle Yoga
A few gentle stretches or yoga poses can release tension stored in your body overnight. Simple movements like child’s pose, cat-cow stretches, or a forward fold can improve circulation and prepare your body for the day ahead.
4. Hydrate First Thing
Before reaching for coffee, drink a cup of water- this can even be warm lemon water or herbal tea. Hydrating first thing in the morning supports digestion, boosts metabolism, and helps you feel more energized without the caffeine crash.
5. Enjoy a Nourishing Breakfast
What you eat in the morning can impact your mood and energy levels. Choose a balanced breakfast with protein, healthy fats, and fiber—such as avocado toast with eggs, a smoothie with greens and protein, or oatmeal with nuts and berries. A nourishing meal helps stabilize blood sugar, reducing mood swings and anxiety.
6. Avoid Your Phone for the First 30 Minutes
Resist the urge to check emails or social media as soon as you wake up. Scrolling through notifications can trigger stress and comparison before your day even begins. Instead, focus on your well-being first before diving into the digital world.
7. Engage in a Mindful Activity
Take a few minutes for a mindful practice like reading, journaling, or meditating. Even just 5-10 minutes of mindfulness can help you feel more present and reduce stress throughout the day.
8. Set a Positive Intention for the Day
Take a moment to set a positive intention for your day. You can journal a short gratitude list or say an affirmation like, “I am calm, capable, and in control of my day.” This simple practice helps shift your mindset toward peace and positivity.
9. Step Outside for Fresh Air
If possible, step outside for a few moments to breathe in fresh air. Natural light helps regulate your circadian rhythm, improving your mood and energy levels. A short morning walk or simply standing outside for a few deep breaths can be incredibly grounding.
10. Play Relaxing Music or a Podcast
Create a peaceful atmosphere by playing soft instrumental music, nature sounds, or an uplifting podcast while you’re outside or while you’re getting ready. Sound can greatly impact your mood, so choose something that brings you calm and joy.
How This Routine Helps Reduce Anxiety
This calming morning routine works because it:
✅ Lowers cortisol levels (stress hormones)
✅ Creates a sense of control and stability
✅ Encourages mindfulness and self-care
✅ Supports a healthy nervous system
✅ Reduces decision fatigue
✅ Sets a positive mindset for the day
By starting your morning with intention and calmness, you’re more likely to carry that peaceful energy throughout your day. Instead of feeling overwhelmed, you’ll feel grounded, focused, and ready to handle whatever comes your way.
FINAL THOUGHTS
You don’t have to overhaul your entire morning at once—start by incorporating just one or two of these practices and gradually build your ideal routine. The key is to create a morning that feels good to you, setting the foundation for a happier, anxiety-free day.
Cheers to reducing anxiety!