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The 20-Minute Morning Routine That Relieves Anxiety

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.

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

We Feel Empty Because Our Bodies Aren’t Evolved to Cope With the Current Lifestyle How Not to Let Negative Thoughts Trump the Positive Vibes The 20-Minute Morning Routine That Relieves Anxiety The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression 2 Major Flaws in Your Diet That Cause Stress and Anxiety

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Published on October 8, 2020

11 Affordable Fitness Trackers Watches To Keep Your Health On Track

11 Affordable Fitness Trackers Watches To Keep Your Health On Track

For any person who is conscious about their health, it’s hard to imagine working towards health goals without a fitness tracker watch or apps these days. They provide good estimates and data that you can use to better improve yourself and help you stay on track with your health goals.

But since when they first came out, many companies have gone out and released their fitness trackers. Today, we’ll be taking a look at some of the most affordable fitness tracker watches from various brands.

Choosing a Fitness Tracker Watch

Before diving into the list of best fitness trackers watches, I’ll explain the criteria we took into consideration when picking these 11 fitness trackers. These criteria should help you choose the right fitness tracker watch for you.

  • Features – By now, many fitness trackers will count steps, calories, distance, and summarize your activities. However, some will do more like track sleep patterns and have alarm functionality. Others will have less.
  • Waterproof – You might not regularly go swimming, but you still want your fitness trackers to be resilient against rain and water in general. Most of them will be waterproof, but you may find some that don’t.
  • Notifications – Many fitness trackers now can connect to your smartphone and send notifications there. Others may have a large enough screen for you to see notifications on the fitness tracker as well. This can be useful if you’re the type of person who gets plenty of messages throughout the day.
  • Battery life – Knowing how long these fitness trackers can last is helpful. Furthermore, how long it takes to charge is also worth considering.
  • Is it easy to use? – From the ease of icons to the overall navigation, you don’t want a fitness tracker to be cumbersome to navigate.
  • Reasonable price with these features – Affordability is key, of course. You want to compare the price to the number of things you can do and determine whether it’s worth it. It’s not worth it if the fitness tracker has few features but is asking for over $100.

1. Fitbit Inspire HR

    The first on our list is from the brand that started these gadgets in the first place: Fitbit. Fitbit has a wide variety of fitness bands for you to try out and provide a tonne of value for the price they ask.

    Their Inspire HR brand provides your basic functions of measuring heart rate during and after workouts, calories burned, steps, distance, and more. It even tracks sleeping patterns. The battery life is about five days, water-resistant to up to 50 meters down, and can withstand temperatures from 14 to 113 degrees Farenheight.

    Buy it here.

    2. Xiaomi Mi Band 4

      If you’re looking for a much cheaper option, the Xiaomi brand is another brand to look at. This is a Chinese brand that offers a lot of promise. For a fairly low price, you can get a band with a battery life of up to 20 days, health monitoring (heart rate, sleeping), offers exercise modes, and is water-resistant to upwards of 50 meters.

      The rub with this product is again this is from a Chinese company and some customers have had complaints about packaging and the product itself being in Chinese. It all comes down to the version that’s bought, but there is a simple guide to changing the language based on what band you purchased.

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      Buy it here.

      3. Garmin Forerunner

        Out of the fitness tracker watches here, this one is specifically built for runners in mind. Garmin is another strong brand that offers stellar value. Because this band is built for a specific group of people, it’s best to get this if you are serious about running regularly and in other events.

        In terms of features, this fitness tracker offers GPS and music advanced training features, evaluates your pace to see if you are training too much or too little, running dynamics, and more. It has a battery life of up to 7 days too. If you’re a runner, this is a great investment.

        Buy it here.

        4. Fitbit Charge 3

          Another classic Fitbit product is the Charge series. The Charge series does offer more functionality than Inspire, but the difference isn’t a lot. The Inspire series lacks notifications and has no way of notifying you. The Charge series offers notifications, connectivity with different apps, such as weather apps, and boost functionality.

          Charge also offers different exercising modes and helps you train better with those exercises. If you’re looking for more guidance in your health at an affordable price, this is a smart one to go for.

          Buy it here.

          5. Garmin Vivosmart

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            Garmin isn’t all about selling fitness trackers to runners. They also have some general use trackers like the Vivosmart series. This slim design of this tracker makes it more fashionable while also offering a bright and easy-to-read display.

            It has a battery life of 7 days and offers the same kind of functionalities mentioned including stress tracking, notifications from your phone, and GPS (when connected to your phone).

            Buy it here.

            6. MorePro Smart Watch

              MorePro is another brand that offers plenty of potential in their product. The MorePro Smart Watch we found, in particular, offers a lot of value at its pricing point. Right out the door, this fitness tracker watch offers 18 Sports Modes and has excellent sleep tracking functionality. On top of that, it offers 24/7 monitoring, plays music, monitors blood oxygen levels, vibrates when receiving notifications, water resistance (up to 50 meters deep), and more.

              The other unique thing to note is that the dial of this fitness tracker is customizable, allowing you to display more important information that you can check from a glance.

              Buy it here.

              7. Honor Band 5

                Honor is a unique brand offering different designs and display choices compared to others on this list. That much is clear when you look at the Honor Band 5, which tries to offer more flare to the numbers displayed.

                That’s part of the company’s charm as when you look at the band itself, it offers more uniqueness to make it worth the price. It offers music, step, sleep, and heart monitoring, water intake, and receives and alerts you of any notifications. But where the band starts to be unique is the different display options of the watch face as well as “running group” functionality.

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                This new feature allows you to create groups that other users can join in on and participate in events, gatherings, and motivate one another. Overall, it’s a neat function in theory provided that other people have purchased this brand in your area. 

                Buy it here.

                8. Amazfit Smartwatch

                  If you’re looking for a fitness tracker that lasts, the Amazfit brand has you covered. The company boasts a 45-day battery life on a single 2.5-hour charge. Beyond that, you’ll find a lot of the same functions on display for this fitness tracker watch. It gives you notifications when receiving calls, texts, or app notifications, and monitors health. It can also track a handful of sports activities, such as running, walking, and cycling.

                  Buy it here.

                  9. Garmin Vivofit 3

                    Another series from Garmin to consider is Vivofit. Think of it as a slight downgrade from Vivosmart, but it still has plenty to offer. Some of the key factors to note are auto-activity detection, 24/7 wearability, GCM compatibility, and 1-year battery life with no recharging needed.

                    The other thing to note with this product is this is part of Amazon’s Renewed program, meaning the product is enhanced to be higher quality than the original brand and is tested by Amazon.

                    Buy it here.

                    10. Fitbit Versa 2

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                      The Fitbit Versa brand is a series that follows the traditional smartwatches that we’ve brought up. Like all other Fitbit bands, this provides the same monitoring functions and app compatibility.

                      The biggest difference is the larger display. This allows you to have more customization with your Fitbit product since it saves you from shifting between the tracking displays when you compare it to the ones with smaller displays.

                      Buy it here.

                      11. Garmin Venu

                        The final fitness tracker to talk about is another Garmin brand, the Vivomove series. Here we start to see Garmin pulling out the stops to display a fitness tracker watch that doesn’t look like one. It goes to show these days companies have been able to make fitness trackers look more like your standard watches.

                        In terms of functionality, you have 24/7 heart monitoring, wellness monitoring tools (stress tracking, relaxation timer, etc.), fitness monitoring, and determining fitness age, among other functionalities. For those who want a fitness tracker that still looks like a typical watch, this is a good option.

                        Buy it here.

                        Final Thoughts

                        Fitness trackers these days have developed a lot. They provide excellent support and provide a lot of information about your health for you to leverage. All the while, they can help support your daily life as well through notifications and help with managing stress, too. For all the things that these fitness tracker watches can do, the prices are quite affordable with these brands.

                        Featured photo credit: Tim Foster via unsplash.com

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