Do you find that your anxiety is worse in the mornings?

This is because your cortisol levels are higher in the morning, because your body uses this hormone to wake you up. It also has to do with low blood sugar. You haven’t eaten anything all night, and your body is in starvation mode and needs to be refueled.

Getting through the uncomfortable nature of morning anxiety starts with establishing the right routine for you. We are more prone to anxiety when we don’t have a solid routine to fall back on. Too much unpredictability triggers the ancient mind. In the early days of humanity, when we were outside of our routine, it meant that something stressful was going on, like being attacked by a sabre tooth tiger. Here are 6 ways you can calm yourself when you have morning anxiety: 

4-7-8 breathing

The 4-7-8 breathing method is part of an ancient yoga technique meant to bring you back to your body and into a state of relaxation. Start by inhaling to a mental count of four, and then hold your breath to a count of seven. Exhale completely through your mouth to the count of eight. Inhale and repeat the cycle three more times. 

Qi Gong 

Qi Gong is an ancient Chinese practice that combines breathing, movement, and meditation. The song of rising and falling is a Qi Gong movement and a reiki energy managing technique that brings your energy up from your feet and then moves it up and down through your body to ground you. Start by breathing in deeply with your arms bent and palms open as you move upward on your tiptoes, and then as you exhale, turn your hands over with your palms facing down as you move back on the soles of your feet. 

Wim Hoff Breathing

The Wim Hoff breathing method is a great way to regulate your emotions because it allows you to reconnect with yourself, others, and nature. It is also a great way to increase your energy, willpower, and your focus and determination. Click here to learn how to do Wim Hoff breathing.

Journal

Connect with yourself in the morning by journaling. It helps to set up a consistent routine in the mornings, and having set journal prompts to think about help your mind and body feel safe and secure. 

Here are some of our favorite journaling prompts:

How am I this morning? What are my intentions for today? What am I excited for today? What are three things I am grateful for? What are my three goals for today? 

Repeating affirmations

1. I am grateful for this beautiful day
2. I am overflowing with happiness, joy, and gratitude
3. I feel grateful for the abundance of blessings in my life today
4. I am grateful for the opportunities this new day brings me

Doing a yoga flow

When we don’t stretch and move, our emotions can get trapped in our bodies. Starting your day off with a yoga flow can help you release the stuck emotions that are causing your anxiety and have a refreshing start to your day. Here is a  great morning yoga flow to help with your morning anxiety:

• 30 second child’s pose
• 30 second cat cow
• 30 second downward dog
• 30 second lizard pose
• 30 second bow pose

 If you feel stuck on your healing journey, working with a therapist can help. Based on your needs, our intake specialist will help you get matched up with your perfect therapist. Click here to schedule a consultation.

Starting with a creative written voice and a BA in English from ASU, Alli Cravener has become so much more than Integrative Counsel’s voice! Not only is she a writer who is passionate about connecting concepts and content, Alli is also currently a grad student working towards her Master’s in Counseling. She is also the editor-in-chief, office manager, AND intake specialist at Integrative Counsel. When you call us, you’ll talk to Alli! Alli’s interests include painting, history, learning about other people, and wearing the color pink. She likens herself to a “mouse in a palm tree”, and she loves it that way.