8 Simple Ways to Decrease Your Anxiety Each Day

Do you find yourself feeling anxious, especially as you start your day? Many people struggle with a new day because it holds so many unknowns. There are plans, meetings, tests, relationships, and interactions that fill our waking hours. Add to that a host of other variables and it is not surprising that people struggle with anxiety from the moment they open their eyes.

Ways to decrease your anxiety.

While you may not be able to cancel everything and control all the variables of your day, you can decrease your anxiety. By incorporating little changes in your morning, you can learn to face the day with more peace and less anxiety.

One thing to note, these little changes are little for a reason. When we try to make big, sweeping changes, we often fail, leaving us dealing with more complex feelings. Instead of seeking out big changes, try these eight small changes that can make a big difference in your anxiety level.

Wake up earlier than necessary.

Feeling rushed will only exacerbate anxiety. As nice as it is to stay in bed some mornings, giving yourself a little extra time to get ready can make a big difference. When you wake up earlier, even ten or fifteen minutes, you make space to prepare for the day. It also gives you opportunities for calming things like a walk, stretching, prayer, or meditation.

Eat breakfast.

The foods you eat have a major impact on how your brain and body function. Make a conscious choice to eat a nutritious breakfast. Focus on getting a balance of protein, healthy fat, and complex carbohydrates for the biggest benefit. Your breakfast doesn’t need to be large, but it is part of fueling you for your day.

Move in the morning.

Movement has so many benefits for the health of your body. But it also has benefits for your mental wellness. Moving your body in the morning signals that it is time to get going. Additionally, movement releases hormones that help you deal with stress and signal your brain to feel better, fighting off worry and anxiety. Start with five minutes each day and work your way up to 30 or more for maximum benefits.

Take a shower.

Whether you like your showers hot or cold, you can experience benefits from a morning shower. “Research suggests that hot showers alleviate anxiety as a result of the heat prompting our brains to release oxytocin  –  a “happy hormone”  –  which, in turn, reduces stress. Cold showers, on the other hand, are believed to enhance blood circulation, leading to stress reduction.” (Devrupa Rakshit) Build time in for a shower and you’ll start the day on the right foot.

Avoid technology.

Many people pick up their phones and scroll before their feet even hit the floor in the morning. But this isn’t the best way to decrease anxiety. Whether you are checking email, scrolling social media, or watching the news, this morning habit is shown to increase stress levels. Instead of engaging with social media, inboxes, and the news first thing, give yourself one hour without the barrage of information. Your brain will thank you.

Stop hitting snooze.

Just five more minutes of sleep sounds helpful, but hitting snooze can do more harm than good. “According to Reena Mehra, MD, MS, Director of Sleep Disorders Research, all of that snoozing isn’t helping our bodies get the restorative sleep that we need…If we’re disrupting late stage REM sleep, [often found in the later part of our sleep cycle] it can cause a ‘fight or flight’ response – which increases our blood pressure and heartbeat.”

Cut the caffeine.

Sleepy mornings and caffeine seem like the perfect pairing. But drinking caffeine can cause your anxiety to increase. Because caffeine is a stimulant it can cause responses in the body like those of anxiety. Additionally, scientists believe it can make people with or without previous anxiety experience anxiety during their day. Cutting out caffeine can be challenging, but you can start by cutting back a little each week until you eliminate it.

Create a morning routine.

There is comfort in routine, especially if you suffer from anxiety. By creating and sticking to a morning routine, you give yourself a calm, peaceful start to the day that feels safe and predictable. This is especially helpful given the unknowns ahead. The foundation of a morning routine can prepare you for all that will come throughout the day.

A final note for help with anxiety.

You do not need to do any of this alone. The counselors in our office are trained to help. We can help you understand your anxiety and implement simple strategies that will enable you to function more healthily. Reach out to our office today to begin.