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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 February 14, 2019

15 Fitness Goals That Will Help You Live a Healthier Life This Year

15 Fitness Goals That Will Help You Live a Healthier Life This Year

Starting such a journey is never easy and you must remember this is not a crash diet, it is a lifestyle. Don’t panic and think you have to do it all at once as this will most likely overwhelm you. You may also find yourself giving up because crash diet are not sustainable.

The best approach is to make simple changes to your daily habits and over time, you will notice all your bad habits have turned into good habits.

Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behaviour becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

Here are 15 fitness goals to help you on your journey:

1. Drink More Water

W.H.Auden said it best when he said ‘Thousands Have Lived Without Love, Not One Without Water’. With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrition to your body and even help improve cognitive function.

Ideally, you want to drink about half your body weight in ounces per day i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

Hopefully, by following this rule, you will be able to maintain a consistent consumption of water per day.

2. Add Some Lemon & Apple Cider Vinegar to Your Water

It is recommended we sleep for about 8 hours a day, this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing and digestion

3. Stop Drinking Your Calories

Yes, keeping hydrated is important but try to avoid high calorie drinks such as soft drinks, speciality coffee and juices as they are full of fast acting sugar.

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Really push yourself to stop drinking such drinks and before you know it, you will notice the benefits.

4. Start Stretching More Often

Always remember to stretch! The benefits are vast and the repercussions of failing to stretch can be dramatic.

Do yourself a favour and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

So, the next time you work out, don’t forget you dedicate a few minutes to stretching before and after your workout. You will thank me for it later!

Here’re some simple stretching exercises you can start trying:

15 Static Stretching Exercises to Totally Enhance Your Workout Routine

5. Add in Some High-Intensity Interval Training (HIIT)

You may have heard about HIIT training because it is the big thing right now and believe me when I say ‘It works!’.

The benefits include lower body fat, increased stamina, leaner muscles and fantastic hormonal benefits.

HIIT is where you perform an intense exercise, for a very short time frame (about 30 seconds) followed by a slower exercise for about 90 seconds.

Performing a HIIT routine for 1-3 times a week will lead to great results.

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6. Focus on Your Breathing When You Work Out

For the most part, breathing is second nature to most of us. But when exercising, you may find yourself holding your breath and this is not good.

It is important to consciously take deep breaths in through your nose and out through your mouth, this will fill your lungs with oxygen.

7. Build More Lean Muscle

We all want to have lean muscles because not only does it look good, it has great health benefits:

  • Improved posture
  • Reduced body fat
  • Improved metabolism
  • Strong bones
  • Protects and improves joint health
  • Improves stamina

Learn more about building muscle in this guide:

How Long Does it Take to Build Muscle and Increase Fat Loss?

8. Decrease Body Fat

This may seem like an obvious one but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

  • Improved joints and tendons
  • Lowered risk of diabetes
  • Reduced risk of heart disease
  • Reduced inflammation
  • Better performance and endurance
  • Improved appearance and confidence
  • Better hormonal profiles in your body

Remember, it is not a race to see how quickly you can decrease your body fat, a healthy weight loss is around 1-2 pounds a week.[2]

Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

Think of it as a lifestyle and take it slow and steady.

9. Eat More Greens

What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

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Focus on dark, leafy greens as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants – all of which you body needs!

Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

10. Start Eliminating Sugar

Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, save you money and improve your health in the long run.

There’s no surprise we eat too much sugar and this should be one of your top goals moving forward (eliminating or drastically reducing sugar).

Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

11. Allow Yourself to Rest and Recovery

The workout is where you go to breakdown the muscle tissue and it builds back through proper nutrition, rest and recovery. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals but that’s not the most effective approach.

If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

12. Get More Sleep

When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body and over time these can lead to a lot of inflammation and chronic diseases.[3]

Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

13. Focus on the Habit and Not the Result

It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you those goals.

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Don’t look at the scale, the tape measure, or the body fat percentage. Focus on the habits that will lead to those achievements.

Don’t compare yourself to where others are, you’re right where you need to be.

14. Take Your Fitness Outside

This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more mental stimulation and a constantly changing environment. It also beats breathing in that recycled gym air.

15. Do at Least One Pull Up

This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed but is a great way to become dedicated and motivated.

The Bottom Line

It will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline as when you want to accomplish some or all of these goals. In fact, start making one of these goals happen this month!

This guide on achieving goals will be helpful for you:

How to Set Goals and Achieve Them Successfully

Featured photo credit: ivan Torres via unsplash.com

Reference

[1] Phillippa Lally: How are habits formed: Modelling habit formation in the real world
[2] Centers for Disease Control and Prevention: Losing Weight
[3] Unity Point: The Scary Truth About Sleep Deprivation and Chronic Diseases

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