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Holistic Health

5 Easy ways to combat morning anxiety

A young woman stretches in bed and shakes off morning anxiety
Diana Kelley Levey
Diana Kelly Levey January, 08, 2020

Runner, dancer, baker, adopted dog mom, wisecracker (or jokester)

There are some mornings where you wake up before your alarm even goes off and immediately feel ready to take on the day. And then there are occasionally those other mornings — where you hit the snooze button a few times, skip breakfast, take a quick shower and end up running late because you spent so much time getting the kids dressed, making lunch for everyone and looking for your keys. We've all been there!

For many of us, busy mornings like this can be incredibly stressful. And when your day starts on a low note, that morning anxiety tends to stay with you long after the sun has risen; you might feel stressed about being late, worried about the tasks ahead and like you're spending the entire day catching up. Thankfully, there are several ways to combat this.

How to reduce morning anxiety

If you'd like to have a more relaxed, organized morning that keeps your blood pressure at an even keel, try these five tips to get rid of morning anxiety and set your day up for success.

1. Master evening prep for a chill morning

The best way to reduce morning anxiety is to prepare the night before. You can make the next morning easier by scheduling a reminder to get to sleep on time, putting together your #OOTD (plus accessories) and setting your alarm clock for a wake-up time that won't leave you feeling rushed. Getting a good night's sleep could also shave minutes off of your morning — you'll be able to address any disruptions to your kids' morning routines (and get them to the bus on time) when you wake up feeling rested!

Woman in red shirt with eyes closed listening to music, dancing in kitchen with phone and headphone.2. Swap the morning news for tunes

If you feel anxious and stressed after watching or reading the news in the morning, you might want to find another way to get your information. Consider using a couple apps (like local weather or transit apps) to get all the information you need. You can also find a news summary service or podcast that'll keep you updated on what's going on without having to sit through lengthy, high-tension news stories.

While you're eating breakfast, applying makeup and getting everyone ready for the day, try putting on a fun playlist of music you enjoy. Research finds that music has been shown to decrease stress and anxiety. If you need an energy boost, turn on a "happy morning" playlist instead!

3. Kick your body into high gear

We know how this one might make you feel... Who needs one more thing to do before noon?? But research shows that even short-term aerobic exercise can really help reduce anxiety. It also provides a "time out" from your daily stressors.

Try slipping on sneakers and going for a 15-minute walk in the sunshine before the rest of the house wakes up, or make walking part of your daily commute. You'll likely feel more energized for the rest of the day.

4. Carve out time to set the tone for the day

Many of us scroll through work emails before our feet have hit the bedroom floor. However, that can leave you feeling stressed about what lies ahead before you're even fully awake! Instead, spend the first few minutes after you wake up sketching out a schedule or writing down your hopes.

Buy a pretty planner (and a nice pen, of course) and map out your day ahead, as well as any personal goals you want to work toward. Considering the tasks you need to accomplish gives you a game plan for the rest of the day, so you can walk out the front door with confidence knowing there aren't any anxiety-inducing surprises around the corner.

5. Curb that second cup

Ever have those days where you're wired, on edge and more reactive to small annoyances? If you downed too much coffee or tea, that could be what's making you feel even more anxious in the morning! Research finds that too much caffeine can be a predictor of high anxiety. To avoid feeling jittery and help curb morning anxiety, try keeping your coffee consumption to one or two cups a day.

Creating a calmer morning routine isn't very hard, but it does take some planning. Try these morning activities to feel happier, more present and less anxious — you deserve to have a great day, today and every day!

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