A new way to start the day
Many people wake up each day already feeling anxious. Do you ever find yourself having racing thoughts or dread about the day ahead right after turning your alarm off? If you experience anxiety first thing in the morning, you are not alone.
However, you can tackle your anxiety before it becomes overwhelming by practicing intentional rituals each morning. A ritual is a fixed sequence of behaviors that are performed the same way, in the same order. A ritual might be making your bed each morning after you wake up or putting your clean dishes away before you leave for work. Your body can get used to your repetitive routine, which will help create a sense of normalcy that can keep you at peace.
Today’s blog will explore four supportive examples of rituals that may help you feel calmer, more confident and more in control each morning.
4 morning rituals to calm morning anxieties
Avoid screen time right when you wake up
Sometimes, jumping right on social media or instantly seeing a stressful email from work can start your morning off on the wrong foot. Try giving yourself 15-30 minutes before checking texts, emails or social media. This might be a challenge if you set your alarm on your phone. In situations like this, it might be beneficial to invest in an old-school alarm clock.
Instead of reaching for your phone, try reaching for a glass of water to replenish any fluids lost from the night before. You might consider reaching for a small notebook you keep on your nightstand to jot down any dreams you had the night prior or anything that’s currently making you feel anxious.
Create a morning routine that works for you
Develop a morning routine that is helpful for you. It doesn’t have to look like anyone else’s routine or follow any sort of structure because it’s entirely your own. Creating a routine should feel like a low-pressure activity. Your routine does not have to be long or complicated. It just needs to be realistic and helpful for your lifestyle.
First, try to identify any goals you have or small changes you would like to implement. It’s important not to try to change everything all at once, but stick to a few small changes and build on that. For example, you might want to start each morning by eating a complete meal to give you energy and fuel your day. You might also want to set a goal of reading, stretching or journaling, to engage in a gentle activity to help calm your morning anxieties.
Plan your day with intention
Try implementing just five minutes to look over your schedule each morning, with curiosity rather than anxiety. To establish a sense of control over your routine or to feel inspired and motivated, identify a few tasks you want to accomplish. Instead of just writing them down, try to be intentional about it. You might try writing down the steps you need to take to accomplish that task. Or, you might try ordering your tasks from most important to least important. Another way to do this is by arranging your to-dos from least time-consuming to most time-consuming or vice versa.
Be sure to remind yourself that you do not need to complete everything. Even highlighting one or two priorities can help manage your anxiety by making you feel in control. One way to do this is by using a supportive internal script with yourself. You could write at the top of your to-do list: “I don’t need to do it all, I just need to do what matters.”
Bonus tip: While writing down your daily plan, you might consider opening a window or sitting outside in a sunny spot to write. Studies show that surrounding yourself with natural light, even for a few minutes, can improve your mood and increase happiness. Starting your morning with intentional planning and natural sunlight can help you feel calmer and reduce your anxiety.
Practice gratitude for small things
Gratitude can counter your feelings of anxiety by allowing you to shift your mindset, which can help build emotional resilience. By focusing your attention on what’s good and not what you can’t control, you’re practicing self-directed positivity. Self-directed positivity comes from within, and can shift your anxious focus to focusing on something you can control.
An easy strategy you might consider implementing is listing three things you’re grateful for as you wake up each morning. Practicing gratitude can also be expressed by picking a word or an intention for the day, such as positivity, excitement or thankfulness. You can bring your focus back to a word that is meaningful for you each time you’re feeling uneasy.
Small rituals, big results
Over time, implementing small habits that work for you can help reduce morning anxiety by creating a more intentional start to your day. If you’re feeling overwhelmed, pick one or two rituals to slowly add into your morning routine. Creating a calmer morning can extend into a more grounded day, where your focus is on the present moment and not on your anxieties.
If you’re looking for some additional support for creating calming morning rituals, look no further. At Lightfully, a clinical treatment provider, our experts will help you learn more about yourself through personalized treatment plans. This can help you discover morning rituals that might be more beneficial for you and create long-lasting habits.
Change is possible. When you’re ready to create a more grounded and intentional morning routine, contact us with any questions or for more information. Together, our team of compassionate clinical experts will help you work toward the fullest, brightest version of yourself.
