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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

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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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Last Updated on August 10, 2020

Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

It’s only natural for anyone in such a situation to wonder “Why can’t I lose weight? Why am I struggling to get fit?”

You may even want to give up but don’t!

I am here to provide you with help in figuring out why you are struggling with getting fit and will some realistic solutions.

First, it is important to highlight that being skinny doesn’t automatically make someone healthy or fit. In-fact, that’s far from the truth as a small frame doesn’t guarantee either.

However, it is a known fact that there are more health risks associated with obesity. With this in mind, losing 10 to 20 pounds could improve your health condition and overall fitness. For example, excess fat can cause inflammation and you risk causing damage to your joints and tissues. By losing and keeping weight off, you will lessen your chances of having illnesses such as arthritis, inflammation, and damaging your joints.

Now that we have discussed the importance of weight loss, let’s move on to the interesting part – 8 possible reasons why you aren’t losing weight.

1. Are You Starting Your Day with Breakfast?

Here’s the deal about dieting. Breakfast is the most important meal of the day and if you’re not eating the most important meal of the day, you are probably doing yourself a disservice.

You may think skipping breakfast will help you shed those pounds. However, by noontime, you will find yourself famished, causing you to eat more during lunch. Studies have shown skipping breakfast is correlated with obesity.[1]

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You want to have the first meal of the day within an hour of waking up. Eat something that’s fiber-rich and packed with protein to carry you until lunch. Grab a fruit, a vitamin-rich smoothie or a whole-wheat toast with eggs along with some Greek yogurt.

2. Does Your Metabolism Affect Your fitness?

How fast you burn calories will depend on your metabolism. If your metabolism is slow, then perhaps it is the reason you’re not losing the weight as quickly as you would like to.

There are many factors affecting your metabolism, for example ageing, or how active your lifestyle is. If you’re not as active as you once were, you may experience a decline in your muscle mass. As a result, your metabolism slows down.

If you want to speed up your metabolic rate, lift weights and stay away from low-calorie diets.

3. Can Genetics Affect Your Fitness?

Yes, it is possible you inherited the slow metabolism from your parents or even your grandparents. You can’t control this kind of inheritance.

Unfortunately, with a slower metabolism, you will have to work harder than those with a fast metabolism to lose weight.

4. Does Gender Reduce Your Chances of Losing Weight?

Sounds silly, right? It’s not! This is a great question and the answer is complicated.

According to a study, it seems it’s a lot easier for men to lose weight compared to women.[2] On the other hand, when women lose weight, they keep it off longer than men. The big differences are where and how men and women lose weight.

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Men lose weight on their abdominal area first. Women, not so much. The stomach and hips are the hardest areas of the body for women to lose weight and to train. Therefore, if you’re a woman who wants to lose weight on her stomach, strap on binding corsets and waist trainers, they really do help.

Remember, weight loss is not all corsets, the best way to lose weight alongside wearing shapewear and exercising is to create a calorie deficit.

5. Are You Eating Before Going to Bed?

Having a snack too close to bedtime is a no-no. If you’re eating before bed, it could be why you are struggling to drop those pounds and get fit. By eating before going to bed, you’re making it difficult to burn fat.

A study conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School in the US, and the University of Murcia in Spain concluded that consuming food during the circadian evening plays an important role in body composition.[3]

Try eating dinner about two or three hours before you lay down for the evening. Anything less will raise your blood sugar and insulin levels and your temperature.

Snacking after dinner will also increase caloric intake depending on your snack of choice. If you must munch on something, choose your snacks wisely.

6. Can Stress Affect Your Fitness?

Some people get stressed out and they eat, but here’s the kicker. They reach for comfort foods and most of the time, it’s junk food like ice cream and chocolate cake.

Instead, if you find yourself stress eating, make a conscious effort to reduce your stress levels by taking an alternative route and instead of stress eating, reduce stress by exercising or meditating.

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Stress plays a vital role in our health and fitness, where necessary seek the appropriate medical help.

7. What if You Have Trouble Sleeping?

Sometimes when you worry or suffer from certain illnesses, you may have trouble falling or staying asleep. This can affect the metabolic rate as well and your energy levels.

When you don’t have enough energy, it makes working out less desirable. This could be another reason why you can’t lose weight.

Did you know people who don’t get enough rest eat about 300 or more calories a day versus individuals who get enough sleep?

For example: After coming home from a hard day at work, no one wants to cook. It is easier to stop by the first fast-food restaurant and eat that 1200 calorie burger combo meal. Maybe even eating that 300 calorie chocolate bar for dessert.

If you find yourself eating out often, could this be yet another reason why you struggling to get a good night’s sleep. Take away food generally contains a lot of hidden calories making it harder for your body to burn through the night.

8. Could Your Thyroid Be Contributing to Why You Are Not Getting Fit?

An under-active thyroid can influence your ability to lose weight. This condition is known as ‘hypothyroidism’, not to confuse with hyperthyroidism (an overactive thyroid). Let me explain.

An overactive thyroid affects your ability to gain weight, not lose it.

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With hypothyroidism, your body retains water and salt buildup. Because of this, you gain pounds, making it difficult to lose them. This condition, along with other chemicals in the body, affects your energy levels and your metabolism.

If you suspect this is the reason why you are struggling to get fit, talk to a medical professional about it. The doctor or nurse practitioner will know exactly what to do.

Summing It Up

There are many factors that affect whether you gain or lose weight. To give you the best chance of losing weight effectively, you should aim to identify and control these factors.

There are a number of benefits to losing weight and getting fit. For example, by dropping a few pounds you will take pressure off your knees and other joints in your lower body. As well as increasing your overall health condition by reducing illnesses such as stress, blood pressure and blood sugar levels.

Finally, remember it’s not all about what you eat. Whilst diet is vital in the process of losing weight and getting fit, it is not the only factor to consider when losing weight. You need a well balanced fitness program consists of diet and exercise. Therefore, performing regular exercise such as lifting weights a few times a week and will help meet your goals quicker.

Please use these useful tips to help you lose weight, get fit and achieve your dream body.

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Featured photo credit: Debby Hudson via unsplash.com

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