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The 20-Minute Morning Routine That Relieves Anxiety

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The 20-Minute Morning Routine That Relieves Anxiety

Anxiety. I call it a brick wall.

I want to enjoy time with my friends and family… Brick wall.

I want to go to work… Brick wall.

I want to go on holiday… Brick wall.

I want to enjoy my life… Brick wall.

Constantly hitting this brick wall gets exhausting and makes things in life very difficult.

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When you suffer from anxiety, everything you used to do that you once enjoyed feels impossible. There’s a great big brick wall in the way, which makes everything feel out of reach and difficult to obtain. This brick wall is filled with an overload of stress hormones, crippling symptoms, and debilitating thoughts.

Now, I could talk all day about the symptoms and how tough it is, but that’s not going to get me anywhere, or you for that matter. There’s one question we need to talk ask ourselves: What actions can you take to relieve anxiety?

What if I told you that you can make this wall a lot easier to get over? Not through therapy or medication, but with your own specific actions that I call “Lifestyle Triggers”. Stick with me, I’m going to teach you what these lifestyle triggers are and how they fit into the perfect morning routine that truly relieves anxiety.

Sounds good, right? Let’s get to it.

The Biological Problem and Lifestyle Triggers

Everyone looks at anxiety as a psychological problem. This is most people’s first mistake.

Sure, anxiety can be triggered by negative thoughts and thought cycles, but the body is designed to be able to endure negative thoughts. The problems and symptoms really start when it turns into a physical, biological problem.

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Normally, there is a good balance between stress hormones (adrenaline and cortisol) and feel-good neurotransmitters (chemical messengers in the brain). These complement each other and they create what I call a “Hormone Harmony”, as this balance creates serenity throughout the body.

With me so far? Good, let’s keep going.

The uncontrollable symptoms of anxiety start when the adrenaline and cortisol stress hormones are too high. In combination with that, the feel-good neurotransmitters are too low. To put it simply, your anxiety symptoms are caused by a hormone disharmony.

This is good news, believe it or not. Let me explain.

Now that you know what the physical problem is, you just need to know how to reverse it. Let’s start with your morning routine. Remember earlier when I spoke about lifestyle triggers? What are they exactly?

Lifestyle triggers are small daily actions that can reverse the damage done to your overall hormone harmony. Then, hey presto! Your stress hormones and anxiety will start to decrease.

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The Morning Routine

The morning routine consists of three of these lifestyle triggers that work to help improve your hormone harmony. They are as follows:

1. Ten Minutes Of Flexible Exercise

I call this flexible exercise because it’s so short that it can fit in with any lifestyle. It’s far better to exercise in this way if you’re anxious. Why? Because if your stress hormones are already higher than they should be (due to anxiety), normal exercise will increase them further. It’s very important to remember exercise is a stress to the mind and body itself.[1]

Because flexible exercise is so brief, it allows the body to adapt to the stress of exercise. This has a normalizing effect on your stress hormones adrenaline/cortisol and reduces them when you’re at rest. I call this effect creating a “Positive Exercise-Stress Axis”.

2. Five Minutes Of Calm Breathing

After the flexible exercise burst, perform five minutes of calm breathing. This is a very simple but crucial lifestyle trigger that, when performed daily, trains your body to breathe correctly. This helps to calm your nervous system and ultimately continues to reduce those anxiety-causing hormones.

To practice calm breathing, follow these steps:

  • Sit in a quiet place with good posture
  • Keep your head up and shoulders back, so your airway is open
  • Slowly breathe in through your nose and out through your mouth
  • Ensure your stomach extends with each breath, to ensure deep breathing
  • Repeat these actions for five minutes

3. Eat A Complete Meal

The last lifestyle trigger is to eat a complete meal. In the mornings, this means eating breakfast. To decrease any anxiety, take it a step further to mean a complete meal. So what is a complete meal? A complete meal is a meal that has the a balance of all three of the macronutrients that the body needs. These are your fats, proteins, and carbohydrates.[2]

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Traditional breakfasts tend to be imbalanced with refined carbohydrates. An imbalanced breakfast like this creates an up and down effect on sugar levels. This makes your body release even more stress hormones. It does this to try and stabilize your sugar levels.

Eating a complete meal stops this problem and reduces stress hormones. A good complete meal to try would be: a high protein yogurt, whole oats, blueberries, and almonds.

So there they are, the three lifestyle triggers that create the 20-minute morning routine that relieves anxiety. As you can see, they all complement each other and help to restore balance of the body’s hormone harmony.

Motivational Energy

Now, if what I have spoken about makes sense to you, you probably have some motivational energy. This is that little light bulb moment you get when something makes sense and you get a burst of motivation and you’re like, Right! I’m going to do this.

But the problem is, the light bulb isn’t on for long and the odds are you will wake up tomorrow not feeling motivated and you will end up not trying the routine.

So what’s important is what you do right now! Allow routine to fuel your motivation, alleviate anxiety, and thereby revitalize your life.

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Remember, if you are experiencing symptoms of stress or anxiety, always seek medical advice and talk to a doctor. These things are nothing to be ashamed of. If you found these strategies useful, please like and share, as it might help someone else going through the same thing. We can beat things like stress and anxiety together.

Reference

More by this author

Ben Jones

Fitness Coordinator

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