Most of the time, when I wake up during the early hours of the morning, I often feel anxious even throughout the day. Dull morning! Boring Day! Anxiety hype!
You might also feel the same. Even before you open your eyes, anxiety seems to race through your system as it has its own alarm clock.
What I found out by consistently following daily anxiety relief strategy, just a 5-minute morning routine is effective enough to completely eliminate anxiety. After adopting this 5 minute morning routine against anxiety, I now feel completely free of anxiety.
The good news? Excitement, energy, joy, and confidence are all part of my daily routine and overall life.
Want to transform your entire day into mindful moments, Read these simple 5 minute morning routine ways to calm your nervous system.
The 5 Minute Morning Routine for Anxious People
Now I want to share the 5 minute routine that actually works for anxious people.
What about a 5 minute morning routine? An effective morning routine for anxiety is about using simple sensory and breathing techniques to calm down our nervous system before checking our phone or facing daily stress.
Below is a complete breakdown of this morning routine into five minutes. Every minute involves a separate activity.
Minute 1: No Screens Use & Keep Yourself Hydrated
When you wake up in the morning, don’t rush toward checking your phone to see the latest notification or what has happened during the night. Instead gently wake yourself up and drink a full glass of water to wake up your body. Protect your calm space around.
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Minute 2: Slowly Breathe With Intention
All you have to do here is slowly breathe to walk the morning fresh air though your respiratory system. Slowly let the air into your nose for 4 seconds, then hold it for 7 seconds, and exhale through your mouth for 8 seconds. Keep this activity for one minute. This longer exhale will activate your vagus nerve to slow your heart rate to ease tension.
Minute 3: Scan your Body to Reset
Minute three, the mindfulness for anxiety practice, will help you reset your body and reconnect with yourself before anxiety takes you over.
Keep your eyes closed or soft and notice your physical self by bringing attention to each part of your body for just a few seconds. Notice your each body sensation without judgement, temperature, texture, weight, and height. This anchors you in your physical reality and breaks anxiety’s momentum and protects you from future worries.
Minute 4: Morning Light & Gentle Stretch
Start your minute 4 with morning light and gentle stretch. Open your window curtains and look out a window for the fresh natural light. This sets your internal clock. Do 50 seconds of light stretching. This releases tight muscles from the night sleep.
Doing this sets your body for the day and acts as a transition from night rest to day work. Why does it work? Because light movements increase blood flow and send a signal to your brain that you are about to set to work.
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Minute 5: Set One Big Intention
This is the last minute of the 5 minute morning routine for anxious people. Here, ask yourself: “What is my today’s one goal?”
Either write your goal or speak it aloud. For instance, “I will spend 20 minutes today reading something that makes me feel good,” or “I will help someone that keeps me alive and smiling”.
Your goal might be different from mine. You can do something that you always postpone it or you just procrastinate.
Why this? Because it is easier to work for one goal than to be bogged down by multiple unrealistic goals having no end.
How Can You Integrate Mindfulness for Anxiety into Your Daily Morning Routine?
Practicing mindfulness for anxiety to create lasting impact, it is consistency that matters most not duration. Following just a 5-minute morning routine daily is enough for lasting change. Try adjusting these 5 minute morning routines immediately after your alarm sounds or just before reaching out for your phone.
Review your progress each morning by rating anxiety with 1-10 levels and notice if your baseline shifts with time. Practice consistently to find whether your morning anxiety drops by 30-40 %.
This is how you can try this 5 minute morning routine that is workable and effective morning rituals also for everyone. Try giving yourself just 5 minutes daily to morning mindfulness for anxiety reduction. And you will notice the difference ultimately.
