The Perfect Morning Routine To Ease Anxiety

Last updated by Katie M.

For the past 5 years, I’ve suffered from crippling anxiety, which often spun out of control and left me feeling like a prisoner in my own body. My condition was so detrimental to my mental health, that it was at the root of my losing friendships, boyfriends, and even a job. Although, one day I suddenly decided that the invasive, irritating voice in my head needed to be silenced! Now, no one ever really recovers from anxiety, but the symptoms can be alleviated with a simple morning routine, for example.


When anxiety goes untreated for a substantial amount of time, it really can toy with our mental health to the point where we actually consider giving up completely. In my case, the day I decided to introduce some bearings into my life was the day I started to rediscover my old self. By creating a routine for myself to follow, combined with using the 333 rule whenever I felt overwhelmed, I introduced anchors into my life, which prevented me from being sucked into a spiral of worry, stress, and apprehension. By setting myself regular and steady habits, the odds were finally moving towards my favor in my fight against my inner demons.

The only morning routine to follow if you suffer from anxiety

A few simple tricks that will set you up for a worry-free day!

Wake up early

They say the early bird gets the worm, and they certainly aren’t wrong! Getting up earlier is key in making us feel good about ourselves and will also help us silence the anxious thoughts that typically eat away at us. Now, I’m not suggesting you put your alarm on for 5 am every day, but watching the sunrise will work wonders for your mood and will chase away negative thoughts. Plus, getting up bright and early means you have the rest of the day to do as you please! It’s a win-win situation in my opinion!

Don’t look at your phone or scroll on social media

Lots of us start our days by scrolling aimlessly through Instagram posts and stories, whereas we could be using our time more positively. Let’s face it, social media platforms might be great for many things, but they are incredibly toxic for our mental health. When we spend hours glued to our phones staring at influencers we know nothing about, we inevitably end up comparing our lives to theirs and conclude that the grass is greener elsewhere and that pretty much everyone is more successful than we are. It’s important to keep in mind that these platforms are the perfect tools to allow users to create a facade. After all, creative freedom means that we only ever show what we want...

Make your bed

Although this may seem like a pretty useless chore, it is in fact a very critical one for setting you up in a positive mindset for the day. Focusing your energy on making your bed neat and tidy will help channel your thoughts and will reduce the morning anxiety you have related to the day ahead. Having regular activities you follow will reassure you and help you put things in perspective before going out and facing the big wide world.

Drink a big glass of water

Believe it or not, water has been proven to have calming properties. Instead of drinking sugary or stimulating drinks in the morning to combat your tiredness when you feel anxious, opt for a glass of water with the aim of relaxing yourself. Stay hydrated throughout the course of the day is also important for remaining upbeat and positive.

Fill in your gratitude journal

What better way to kick off your day than by putting things into perspective! By noting down things we are thankful for, we instantly realize just how lucky we are and that we shouldn’t waste our time or energy making mountains out of molehills. Plus, regardless of our financial or status, we all have something in our lives that we are grateful for, so what are you waiting for?! It’s time to express your gratitude and pen down your appreciation. Likewise, a gratitude journal will also act as a pickup whenever things get a little too much for you!

Do some gentle exercise

Nothing sets us up for a great day like a bit of gentle physical activity! Whether you choose to meditate, follow a yoga flow, or do some stretching, by simply moving your body, you’ll reduce muscle tension and release endorphins and serotonin. Who’d have thought that increasing your heart rate had so many benefits?!

Take your vitamins/medication

Several studies have shown that taking regular vitamin B, C, along with calcium, magnesium, and zinc reduce anxiety, why not give them a go? If you have officially been diagnosed as an anxiety sufferer, taking your prescribed medication on a daily basis will certainly help reduce the constant stress, panic attacks, and uneasiness you are exposed to. One of the major keys to getting better is consistency, which feeds into the need for a structured routine.

Make yourself a healthy breakfast

Breakfast is the most important meal of the day, so it’s important to get it right! If you suffer from depression and anxiety, eating a protein-based breakfast will not only help to reduce your blood sugar levels but will also boost your energy too! Avoiding refined carbohydrates is also recommended because they are responsible for triggering spikes of adrenaline that could put sufferers on edge.

Listen to the music you love

Getting your boogie on in the morning will definitely put a smile on your face and relax you for the day ahead. Starting out in a good mood is will set a precedent for what’s to come and will be essential in getting you to focus on the positives rather than the negative points. So, with that in mind, dance like nobody’s watching, or alternatively, tune in to a podcast you love and prepare yourself for a fabulous day.

Hug your partner or pet

Nothing beats a good hug, right? Although cuddling up seems like a pretty insignificant gesture, it is in fact one of the best remedies to overcome anxious feelings. Hugging someone you love releases oxytocin, which is known as the cuddle hormone. Oxytocin has many benefits, including lower blood pressure, plus it is also said to increase the sensation of relaxation!

Editor’s opinion - Routine is key to battling our demons

Mental health professionals suggest following a structured routine in an effort to reduce the effects of stress. Knowing we have a schedule to follow is an effective way of training the brain to forget about unexpected and unforeseen events which trigger overwhelming feelings of worry and apprehension.

🤗 Understand yourself, accept yourself, be happy... Let’s do it here and now!


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Article presented by Katie M.

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