Anxiety-Reduction Techniques to Start Your Day

If you struggle with anxiety, you may be hit with symptoms first thing in the morning. It can be challenging to reach a calm state, especially when symptoms come before your day has even begun. However, developing an intentional morning routine that incorporates positive habits can help you set a calm and present tone for the day.

While seeking help from a mental health professional and taking medication will likely be necessary for treating anxiety, these habits can assist you in creating a more solid foundation to manage your anxiety by giving both your body and mind a greater opportunity to feel more grounded.

Breathing Exercises

Breathing techniques are a great way to calm your nervous system. Performing a few minutes of intentional breathing at the beginning of each day could help you slow your mind and transition to a calmer state. 

Slow and deep breathing technique

Count to four as you breathe in slowly and deeply, letting your diaphragm and your ribs expand outward. Then, count to six as you slowly exhale your breath. The act of repeating this slow breathing exercise a few times will help to relax your muscles and help to decrease the speed at which your heart is beating.

Visualization and your breath

Combine your breathing with visualization techniques. As you inhale, envision that you are bringing feelings of peace and stability into your body. As you exhale, imagine that your thoughts of worry and stress are leaving your body like waves going back out into the ocean.

Diaphragmatic (belly) breathing

This type of breathing promotes fuller, slower breaths. Position a hand on the upper chest area and a hand on your belly and inhale slowly, allowing your belly to rise more than your upper chest. Then, exhale slowly and let your belly drop. This may help you feel more grounded within a couple of minutes.

4-7-8 method

Many people use the 4-7-8 breathing method as a means to relax.

To attempt this method:

• Count for four seconds as you inhale, making sure to breathe in through the nose.
• Count for seven seconds, holding your breath.
• Count for eight seconds and exhale, making sure to breathe through the mouth.
• You can repeat this method up to four times and shorten the counts if you experience discomfort while maintaining the same rhythm.

Movement

You do not have to go through an intense workout to help lower your anxiety levels. Both high- and low-impact exercises can lower your anxiety levels and help you feel more prepared to take on the day.

High-impact exercise

Exercising using high-impact methods such as running, cycling, or working out will allow you to release pent-up tension in your muscles. These healthy outlets can help you channel your nervous energy in a healthy way.

You might feel more alert afterward, as well as having a sense of accomplishment. Even on the days when you do not feel your best, achieving a workout reminds you that you are capable of doing hard things.

Low-impact exercise

There are also many ways to relieve anxiety by exercising gently. Going for a walk outside can help you stabilize your breathing and give you a mental break, and being in the fresh air surrounded by nature can do wonders for your mood. 

Stretching can help you with tight muscles, and yoga can relieve tension in your whole body. Yoga routines often emphasize breathing techniques as well, helping to support wellness of both the body and the mind.

Regardless of what forms of exercise work best for you, find something that is realistic and will nurture your body. Then, establish this method as part of your morning routine so that you can make it a regular habit.

Practicing Self-Care

Taking care of yourself is a huge part of prioritizing your mental wellness. Incorporating self-care practices into your morning routine can help you reach a positive headspace and feel more at peace. 

Allow a little bit of time for yourself at the start of your day. Instead of immediately checking your emails or scrolling through social media, allow yourself a few moments of quiet time to stretch, breathe, meditate, or simply check in with yourself.

Make sure that you are getting enough sleep at night as well. When you experience restlessness or sleep deprivation, your anxiety can spike. Try establishing a consistent routine where you go to sleep and wake up around the same time each day.

Another crucial aspect of taking care of yourself is focusing on nutrition. Eating a nutritious diet that balances protein and whole foods can significantly improve your mental and physical well-being. Try starting your days with a high-protein breakfast to give yourself fuel for the day ahead.

Healthy Ways to Begin Your Day

In addition to incorporating breathing, movement, and self-care into your daily routine, there are other methods you can use to help you start your day off strong and combat symptoms of anxiety. 

These can include:

• Listening to music: Music can either be calming or energizing and help you lift your mood.
• Meditation: Engaging in meditation for five minutes can help you become aware of the anxious thoughts you are experiencing and work through them.
• Journaling: Writing down what you are worried about or what you intend to accomplish that day can help you gain perspective and make it easier to manage your worries.
• Avoiding screen time: Giving yourself a moment of space and time to settle before looking at news or social media can provide you with a chance to establish your footing.
• Achieving one small goal: Completing a small task such as making your bed, starting a load of laundry, or preparing meals for the day ahead can provide you with a sense of accomplishment and control.

You do not need to perform all of these every single morning. Try different combinations and find a routine that works best for you. The goal should be to find things that help you feel your best at the start of each day.

Reaching Out for Help

You are not alone in battling your anxiety. At Jackson House, we provide individuals with a safe and supportive environment to receive the care they need to address anxiety and other mental health conditions.

Contact us today to discover more about how Jackson House can support you or a family member with anxiety.