Life can be stressful and given our environments and the demands placed on us by our daily routine, many of us wake up anxious. Sadly, this anxiety tends to stay with us for the rest of the day and can have serious effects on our health, our relationships, and our performance. For those of us who are prone to anxiety in the mornings, start your day off right and follow these tips for reducing anxiety.
5-minute meditation or reflection
Before getting caught up in the rush of the day, spend 5 minutes quietly sitting up in bed. During this time, you can close your eyes and concentrate on your breathing. If it helps you can also download one of the many 5-minute meditation apps available and simply sit back and listen to the guided meditation on the app. If meditation isn’t for you, simply take 5 minutes to quietly consider your plans for the day. Don’t focus on all that you need to get done, reframe it in your mind as the things you can do. Keep your limitations in mind and try not to make plans that are unachievable. This morning reflection is beneficial because it helps you calm your mind and also plan your day.
Set the days goals
Having a fixed plan can help make you feel less anxious and more in control. But setting unrealistic goals can be extremely damaging. In the morning write a shortlist of goals you can achieve that day. If you don’t want to write down a list, you can create a note or to-do list on your phone. Be careful to only achieve goals that are achievable. So, for instance, if you know you only have enough time to get 10 things done, don’t commit yourself to do 15. Being unable to attain a goal can leave you in a bad mood with negative feelings about your performance. So be realistic and don’t be too hard on yourself.
Steer clear of social media or the news.
World affairs and daily news can only increase your stress levels. No one walks away from the news feeling happy and positive. So instead just steer clear of these negative influences. Instead of filling up with bad news you can try listening to your favorite music, plan your wardrobe or try a crossword.
Eat a real breakfast
Running out the door and skipping a meal makes you feel as if you are in a perpetual rush. Even if you are not aware of it, it can stress you and stress your body as it tries to run on empty. So instead make the time to sit down to breakfast, it’s also a great source of energy that will keep you going until lunch.