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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 May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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