Morning anxiety: Lower stress and blood sugar level when you wake up with these expert tips

A bad morning can lead to an overall bad day.(Image:Canva)

Morning anxiety is a common experience where feelings of stress and worry surface upon waking. This anxiety can stem from various sources, including the anticipation of daily tasks, unresolved issues, or underlying mental health conditions. It often manifests as a feeling of dread, restlessness, or an overwhelming sense of pressure. To manage morning anxiety, it’s crucial to establish a calming morning routine along with a few other practices.

Ravi Shrestha, mental wellness coach and psychiatrist at Vinayak Hospital, lists these eight practices that will reduce your morning anxiety:

Establish a consistent routine: Waking up at the same time each day helps regulate your body’s internal clock, making mornings less jarring. Begin your day with a calming ritual, such as reading or meditating, to create a peaceful start, rather than jumping straight into stressful tasks. This routine can enhance stability and reduce morning anxiety.

Mindfulness and meditation: Allocate 10–15 minutes each morning to practice mindfulness or meditation. These practices help you focus on the present moment, reducing stress and promoting a sense of calm. Apps with guided sessions can assist beginners in developing a consistent practice, which in turn can diminish anxiety and improve overall well-being.

Deep breathing exercises: Engage in deep breathing exercises right after you wake up to activate your parasympathetic nervous system, which helps calm your mind. Techniques like diaphragmatic breathing or the 4-7-8 method involve slow, deep breaths that can lower stress hormones and induce a state of relaxation, making the start of your day more manageable.

Physical activity: Incorporate some form of physical activity into your morning routine, such as yoga, stretching, or a brisk walk. Exercise releases endorphins, which are natural mood lifters, and helps reduce stress. Regular physical activity also improves overall mental health, making it easier to handle anxiety and start your day on a positive note.

Healthy breakfast: Consume a balanced breakfast that includes protein, healthy fats, and complex carbohydrates to fuel your body and mind. A nutritious breakfast stabilises blood sugar levels, prevents mood swings, and reduces anxiety. Avoiding excessive caffeine and sugar helps prevent spikes in anxiety, contributing to a calmer start to your day.

Limit screen time: Refrain from checking your phone, emails, or social media immediately after waking up. Giving yourself at least 30 minutes to an hour of tech-free time allows you to start your day with a clear and calm mind. This practice helps avoid information overload and reduces feelings of stress, leading to a more relaxed morning.

Positive affirmations: Begin your day by repeating positive affirmations or engaging in gratitude journaling. Affirmations can help shift your mindset towards optimism, while expressing gratitude can enhance your mood. This practice fosters a positive outlook and can reduce anxiety, setting a constructive tone for the day ahead.

Plan your day: Spend a few minutes each morning planning your day. Outline tasks, set priorities, and establish realistic goals. Having a clear plan reduces feelings of being overwhelmed and provides a sense of control. Knowing what to expect and having a structured approach to your day can alleviate anxiety and improve productivity.