Month: July 2021

7 Motivational Uplifting Quotes – W/C  26th July 2021

7 Motivational Uplifting Quotes – W/C  26th July 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

50+ Tips for Self-Improvement – Ultimate Guide!

50+ Tips for Self-Improvement – Ultimate Guide!

Today we will be talking through tips for self-improvement. If you want to improve your life, there are two important things you should have in mind first. Improving your life is: → An ongoing process – meaning it’s not about making one big gesture, and…

Tips for Managing Stress and Anxiety – Ultimate Guide! 

Tips for Managing Stress and Anxiety – Ultimate Guide! 

Today we will be talking you through tips for managing stress and anxiety.

It is normal to feel stressed or anxious amidst a global pandemic where everything seems tragic, drastic, and messy on our lovely blue planet.

The rising spread of COVID-19 and the fear it has brought about has taken a toll on several minds and bodies.

Even though stress and anxiety are not acknowledged as problems, they are very much real and have to be dealt with.

Let’s understand that whenever we feel anxious, it’s the body’s way of reacting to an emotional response to a perceived future threat.

What we’re dealing with right now is appropriate for that sort of anxiety response.

But despite the doom and gloom, those of us ‘in the know’ realise that this can be the best time to prioritise mental wellness, and transform into our collective creativity, thereby, turning the situation to be an absolute winner in this combat with the ‘fear’.

However, what we also know is that anxiety sometimes tends to go out-of-hand and hinder the day-to-day work and thoughts.

To combat such issues related to stress and anxiety, we bring to you, 18 effective ways that will give you strength and courage; and bring your state of mind and raging pulse back to normal amid this period.

Disclaimer: I am not in any way a certified councillor/therapist, therefore all advice given is from my own experience and should not be taken as medical advice. 

 

 

The importance of managing stress & anxiety

If you’re living with high levels of stress and anxiety, you’re putting your entire well-being at risk. Both of these illnesses wreak havoc on your emotional equilibrium, as well as your physical health.

They narrow your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress and anxiety.

The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress and anxiety management helps you break the hold that they have on your life, so you can be happier, healthier, and more productive.

The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – and the resilience to hold up under pressure and meet challenges head on.

But stress/anxiety management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you.

The following stress and anxiety management tips can help you do that.

 

Tips for Managing Stress and Anxiety – Ultimate Guide! 

 

Identify your sources of stress & anxiety

Try to identify your specific sources of anxiety by starting an anxiety/stress journal. You can write down the anxieties you experience and record the anxious thoughts you have.

This can also help you determine possible triggers. Once you’ve identified specific sources of anxiety and stress, you can take steps to avoid them or at least work to manage your feelings toward them.

 

Accept there are some things you cannot control

This one takes no time at all really, but it does require a commitment to changing your mindset. A lot of the time we get stressed out by things that are totally out of control.

Because they are out of control it really becomes a waste of energy to constantly stress out over them.

For example, specific demands of your job, the fact that we’re living through a pandemic in 2020/2021, the weather, traffic, or the thoughts and actions of other people.

I’m not saying you shouldn’t stress at all over things like this, but you can’t let it consume you and cause you stress day after day.

Tips-for-Managing-Stress-and-Anxiety

For the sake of a simple example: getting really stressed out on your long commute home through traffic. Unless you go find a new job closer to home this is totally out of your control.

So as a stress management technique, accept that fact and then make the most of the situation. For example, listen to an audio book or podcast, call a friend (hands free of course), or find somewhere new to stop and explore on the way home.

If not, you’re just going to be stressed every evening and you’ll probably have no energy to do anything by the time you get home.

 

Start your day off right

High energy levels in the mornings (although this may sometimes seem impossible) are essential to start the day and, hopefully, end the day with a positive outlook and a clear mindset.

Staying hydrated, avoiding coming to work on an empty stomach and aiming to be well rested overnight will all contribute to better mornings and more motivation.

You may also find it beneficial to give yourself a little extra time in the mornings to get ready for the day. This will prevent rush and panic and ensure you are fully prepared for whatever is thrown your way.

 

 

Get enough sleep

Sleep deficit has just about become an epidemic in contemporary society. Continuously pushed to accomplish and produce, practically every single person is accountable for depriving themselves of rest.

In a stressful situation, you may attempt to “pull an all-nighter” to fulfil a deadline or do some last second studying, but contrary to what your over-stressed mind is suggesting; a well-rested mind and body will be able to achieve far more, without over-taxing your system.

 

 

Use relaxation techniques

Grounding techniques such as these are a good way for you to stop, take a breath, and learn to control your anxiety and stress.

Deep breathing will work by taking 10-20 slow and deep breaths to calm down. Breathe in as deeply as you can, hold the air in for several seconds, and slowly let each breath out.

 

 

Think positive

Employ the power of positive thinking. Rather than incessantly worrying about the same things over and over, break the cycle and train your brain to think in a way that is positive and uplifting.

When you have anxious thoughts or episodes, they are preceded by self-sabotaging or negative thoughts or behaviours.

To help with this, write down your negative thoughts once you feel them. Then, jot down the exact opposite of those feelings as well.

As you become more comfortable with writing down these positive thoughts/affirmations, you can start to visualise and believe the outcomes.

 

 

Get organised

Having poor organisation can also be a source of anxiety and stress. If this is the case, learning good time-management skills could benefit you.

Manage your daily tasks with to-do lists, calendars, planners, reminder cards, action programs, and more, to make you feel more in control.

 

Exercise

Research consistently proves that physical activity both reduces stress levels and helps to prevent many of the negative side-effects of stressful life events.

The great news is that you don’t need to run a marathon or devote all your days to the gym to enjoy the benefits of exercise.

Almost any type of physical activity will help purge you of tension and lead to the production of endorphins; those ‘feel-good’ chemicals that boost mood and energy.

Exercise

Aim for 30 minutes of exercise 3-5 times a week, but if your fitness levels are low then try starting out with just 10 minutes of activity.

As you exercise, tune into your bodily sensations and notice your own physicality; this is a form of mindfulness, which promotes stress control in itself.

Here are some fun and easy ways to get your heart rate up:

  • Dance to your favourite song
  • Walk to the store instead of driving
  • Walk your dog, or borrow someone else’s for half an hour
  • Take the stairs every time there’s an option
  • Find an exercise buddy, and go to classes together.

There are so many videos for free on YouTube that you can use as well. One of my personal favourites to follow is coach Sean Vigue.

 

Eat a balanced diet

A poor diet can bring greater reactivity toward stress.

Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.

Refined carbs, like cookies and crisps/potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.

Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.

 

Regulate and create routines

Regulate and create routines as best as we can give our varying environments. Eat, sleep, work, and exercise as regularly as possible.

When in study or work mode, create mini-breaks away from the screen (e.g., a nice walk or a small snack) to combat digital fatigue, and that will energise or better prepare you to come back to a task.

Going to bed and waking up around the same time every day can help out more than you would think.

This helps your body get into what is known as a circadian rhythm, which helps you feel more refreshed and energised.

Almost everyone loves staying up late and getting to sleep in on weekends, but this alone could be causing major harm to how you feel and how much energy you have the rest of the week.

 

 

Practice Mindfulness

When you put Mindfulness into practice your anxiety and stress will reduce massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube.

The Mindfulness practice is life changing when used consistently and persistently!

 

 

Practice meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

mediation

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

 

 

Practice gratitude

Gratitude helps you recognise all the things you have to be thankful for. Whether you’re grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.

Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.

Studies also show grateful people enjoy better mental health, lower stress and anxiety, and a better quality of life.

So whether you decide to make it a habit to identify what you’re grateful for as you sit around the dinner table or you decide to write down three things you’re grateful for in a gratitude journal every day, make gratitude a regular habit.

 

 

Practice yoga

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief.13

And while you’re likely to reap immediate benefits from a single yoga session, you’re likely to receive long-term benefits if you incorporate it into your life in a consistent way.

Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enrol in an online program, or use an app to help you begin practicing.

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced. Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

 

Do brain dump

brain dump is simply the act of dumping all the contents of your mind onto paper as one might dump the contents of a purse onto a table.

You are spilling out stressors, your nagging thoughts, your pesky annoyances. Simply open up a valve in your mind and let all those thoughts flow out of your hand and onto some paper.

Write until you feel like the pressure inside of you is lessened and you can take a deep breath. Then you will have achieved a brain dump.

 

 

Listen to yourself

Be sure to listen to yourself and acknowledge when you’re feeling stressed/anxious. Recognising when your emotions are high can help you cope by signalling that it may be time to seek help.

Depending on the level of your stress/anxiety, that may mean trying one of the stress/anxiety-relieving methods above or finding professional help.

 

Connect with loved ones

Sharing how you’re feeling with supportive friends and family members can help decrease feelings of stress, anxiety and loneliness.

It’s likely they’ve felt anxious about things in the past or may even be experiencing similar feelings. Call, text or email with those who are closest to you.

 

Tips for Managing Stress & Anxiety – Final thoughts

With stress and anxiety as a common struggle for many all over the world, it is important to find ways to identify where we think our stress/anxiety is coming from and how to use that information to better manage it.

When stress and anxiety is better managed, it improves the quality of life and gets us back to spending quality time with the important people in our lives and enjoying the things we like to do.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MENTAL HEALTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Tips-for-Managing-Stress-and-Anxiety

Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today we will discussing self-care ideas for men. We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women. One of the biggest myths going is that self-care is just for women. This could not be…

7 Motivational Uplifting Quotes – W/C  19th July 2021

7 Motivational Uplifting Quotes – W/C  19th July 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

Tips for Overcoming Social Anxiety – Ultimate Guide!

Tips for Overcoming Social Anxiety – Ultimate Guide!

Today we will be talking you through tips for overcoming social anxiety.

All of us have spent a big chunk of the last 18 months locked away inside, not seeing anybody outside of our household.

Even with the lockdowns now eased in July 2021, groups of people were still having to shield or isolate.

Although cases are on the rise again, restrictions have been eased and life has returned to some resemblance of normal (for now).

Are you even a little worried about how to cope with summer socialising now that we’re being offered a glimpse of freedom?

After a year of staying in, watching a lot more TV than usual, having the same conversations with the same people, do you feel the need to brush up on your conversation skills before meeting friends and family in person?

The glimpse of freedom brings with it excitement, it also brings with it anxiety, stress and worry.

We have compiled some tips to help us all deal with the social anxiety as lockdown eases and how to ease ourselves back into normal life.

Disclaimer: I am not in any way a certified councillor/therapist, therefore all advice given is from my own experience and should not be taken as medical advice. 

 

 

What is social anxiety?

Social anxiety disorder, sometimes referred to as social phobia, is a type of anxiety disorder that causes extreme fear in social settings.

People with this disorder have trouble talking to people, meeting new people, and attending social gatherings.

Tips-for-Overcoming-Social-Anxiety

They fear being judged or scrutinized by others. They may understand that their fears are irrational or unreasonable, but feel powerless to overcome them.

Social anxiety is different from shyness. Shyness is usually short-term and doesn’t disrupt one’s life. Social anxiety is persistent and debilitating. It can affect one’s ability to:

  • work
  • attend school
  • develop close relationships with people outside of their family

 

Symptoms of social anxiety

Individuals with social anxiety can experience both physical and mental symptoms.

Mental symptoms

  • Worrying about an upcoming social situation for weeks in advance.
  • Distress or panic when faced with lots of people.
  • Inability to think straight.
  • A feeling of the mind going blank.
  • Worrying about accidentally offending people.
  • Overly criticising yourself after a conversation.

Physical symptoms

  • blushing
  • sweating
  • heart palpitations
  • trembling
  • nausea
  • stuttering

These physical symptoms heighten a person’s fear of judgement causing them further mental distress and thus are more likely to develop the physical symptoms. The combination can cause the individual to become stuck in a cycle of worry.

 

Tips for Overcoming Social Anxiety – Ultimate Guide!

 

Think about your boundaries

During the pandemic, a lot of people found themselves using language they weren’t used to saying, such as “no” or “I’m not doing this during the pandemic,” and that’s great. Practicing boundaries is essential for your well-being.

Knowing your limits is needed in order to keep you safe and protected. So just because the world around us is starting the process of transitioning back to certain pre-pandemic ways of being, doesn’t mean you have to go back to your old habits.

You still get to decide what you want to expose yourself to and what you don’t.

I suggest you think about what boundaries you want to implement within these three dimensions: time, physical, and emotional. Then start sharing them with your co-workers, friends, and families.

 

Learn how to say ‘no

If you find it difficult to say ‘no’, learn how – now. Being able to say ‘no’ will be your saviour, especially if you have decided you’re going to continue with a quieter life.

Try this proven method. Ask yourself, if I say ‘yes’ to this meeting or event, what am I saying ‘no’ to.

For example, if you say ‘yes’ to two get-togethers in one day are you saying ‘no’ to your mindful walk or your precious reading time?

Which option nourishes you and your wellbeing? That’s the option you choose to say ‘yes’ to.

 

Self-regulate through self-soothing

If you’re someone who has been working remotely during the pandemic, it’s possible that you may find yourself in a position where you are being called back into the office, even if you’re not ready to go there.

There may not be a way to get out of that reality, but there are ways you can work through your difficult emotions around this by practicing self-soothing techniques to regulate your feelings.

Social-Anxiety

When we are emotionally dysregulated, our executive functioning skills are compromised, which can lead to poor choices and an inability to effectively problem-solve.

To help combat this, when you feel emotionally overwhelmed and anxious, try to engage in practices that bring you back to your centre, such as the grounding techniques, meditation, mindfulness, and engaging with sensory items like a stress ball.

 

 

Avoid relying on drugs/alcohol to cope

There’s nothing wrong with having a drink or two if it helps you relax and feel more comfortable talking to people.

In fact, the confidence boost gained from alcohol is commonly called ‘Dutch courage’.

But relying on alcohol and drugs to get through social interactions can become problematic if it’s done irresponsibly or develops into an unhealthy dependence or addiction.

The misuse of substances can be damaging for you and the people around you.

Becoming intoxicated at a party or social event can also cause what’s called ‘hangxiety’.

Ever woken up after a night of drinking and feel anxious and panicked about what you might have said and done?

That’s hangxiety – and it can make your social anxiety worse. So always drink responsibly.

 

Pace yourself

Accept how you feel. It’s normal to feel a level of social anxiety after a year of being apart from others – go easy on yourself.

Start slowly. Be honest with family and friends, let them know what’s going on for you. Meet a close friend or family member first.

Close connections are beneficial for mental health, so if you can’t cope with too many get-togethers right now, going at a pace you can handle is crucial for your wellbeing.

 

Focus on what others are saying

During conversation those who struggle with social anxiety can be distracted by their negative thoughts or fears about what the other person is thinking about them.

Instead, truly listen to what is being said and do your best to remain authentic, engaged and attentive.

Focusing on what others contribute to the conversation will also help you stay in the moment, instead of worrying about what you’re going to say next or giving yourself a difficult time for an awkward moment that has already passed.

 

Try journaling

Journaling, writing down your worries and how you feel about them brings you clarity on why exactly you’re feeling anxious.

Use your notebook or journal to write – just begin to write about what exactly you’re worried about.

Why are you concerned? Is it because you have no stories to tell? Is it because you have come to enjoy the habit of solitude and you’re unsure how to ‘be’ with people you haven’t seen for so long?

Social-Anxiety

Write about how these thoughts make you feel. Dig deep and write about what it is exactly bothers you about socialising again.

What’s the worst that can happen? How likely is it that the worst will happen? Even if it does happen, how bad will this really be? What are your options to cope?

Gratitude journaling takes your mind off what’s bothering you, brings you to a more positive place where you feel less anxious about many aspects of life.

When your mind is more positive, use this as a springboard for taking action.

 

 

Prepare (a little)

Some people find it helpful to prepare in advance because it decreases their anxiety somewhat.

Questions are good – when you ask questions, others will be delighted to open-up to you – always a great recipe for successful socialising.

Don’t go over the top with planning however, as you may end up stressing yourself even more. Go with the flow as much as you can.

 

Find a different perspective

Worried about meeting someone with whom you don’t have a great relationship, either alone or in a group?

Give some thought to how you’ll be; what you’ll say – and what you won’t say or do. Take into account that the other person may be feeling tense about the situation too.

This will give you a different perspective. Have an exit plan – and be prepared to action your exit plan if, and when you need to.

 

People rarely judge others for being nervous in social situations

Depending on the severity of your anxiety, shaky hands or a tremble in one’s voice might cause your social anxiety to feel additionally obvious to those around you.

Although these too often go unnoticed, it can be useful in these situations to remember that the majority of people have experienced anxiety at a point in their lives, and it’s unlikely that they will form a negative impression of you for it.

 

Remind yourself of positive social interactions

Remember all those times you caught up with friends, presented in front of a group, or made an important phone call and everything went just fine?

We tend to focus on the negatives and forget all the successful social interactions we’ve had over the years.

If you’re nervous or anxious before a social event, try to think of a few recent cases where you had a positive experience.

 

Choose activities you enjoy

If you’re worried about socialising indoors, organise to meet people outside for walks, swims, picnics. Write a list of things you like to do, then take steps to include others in your activities.

 

Consider others

Consider how others are feeling. Think about how you can help others to feel at ease when you meet. Reassuring others will automatically take you out of your own head and calm your thoughts.

 

Tips for Overcoming Social Anxiety – Final thought

A journal can be your therapist and your friend. Reading various articles can give you ideas on how to cope.

If your anxiety becomes overwhelming however, and you need further professional help, now is a great time to reach out coaches, counsellors and therapists are trained, ready and willing to help.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST ANXIETY BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Social-Anxiety

Self-Care Sunday Ideas – Perfect end to the Week!

Self-Care Sunday Ideas – Perfect end to the Week!

Today I will be talking you through some self-care Sunday ideas. We all know our fast-paced lives can leave us feeling tired and worn out. If you don’t fill your own cup, how will you care for those around you? Self-care Sunday is about dedicating…

7 Motivational Uplifting Quotes – W/C  12th July 2021

7 Motivational Uplifting Quotes – W/C  12th July 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

Mindful Morning Routine – 12 Amazing Ideas!

Mindful Morning Routine – 12 Amazing Ideas!

Today I will be digging deep into some mindful morning routine ideas.

When is the last time you had a calm and peaceful morning? Think about that for a moment.

How we start our mornings has a huge impact on how the rest of our days go. And for many of us, the mornings are far from relaxing. Quite the contrary. They’re hectic, busy and stressful.

Between rushing to get to work, or running around the house making sure our kids are ready for school, we find no time for a moment of quietude.

As if that isn’t bad enough, the day ahead brings another heap of stresses and struggles and we fail to be as productive as we’d like.

Is there a way to stop this cycle of stressful mornings? Of course. How? One word: Mindfulness.

 

 

What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

Top tip:

The Healing Power of Mindfulness: A New Way of Being (Coming to Our Senses 3) – Is an excellent book on Mindfulness by Jon Kabat-Zinn.

 

 

What are the benefits of Mindfulness?

Mindfulness has a lot of benefits for your overall well-being. It could easily be another blog post (maybe in future) – here are a few important points.

  • Mindfulness increases focus

We have a lot of things to cross off our to-do list every day. It would be simple if we could finish one by one easily.

But I find that whenever I am ready to do a task, I am reminded of something else that needs to be done. It makes me anxious because it is unfinished. Then I feel the stress rising. I am not able to concentrate on the current task.

I feel overwhelmed.

In such moments, I do a mindfulness meditation exercise (read below to see how to do it). It calms my mind and helps me relax. I am able to concentrate on the task at hand better.

Mindfulness helps you increase focus and concentration because you are making an effort to bring your attention to the present moment repeatedly.

It even has the power to change your brain. The effect of mindfulness practice can last long even when you are not consciously doing it because new neuron connections are formed through neuroplasticity.

It’s amazing, right?

  • Mindfulness reduces stress and anxiety

When you practice mindfulness you are more aware of your thoughts. So, if any thought comes up that gives you stress you try to acknowledge it. You say to yourself “Ok. This is stressing me out. Back to the task”. So you get to respond to your  negative thoughts rather than being controlled by it.

You can choose to step back from them as you are mindful of your emotional state. You acknowledge your thoughts and you are able to respond rather than react to it.

  • Mindfulness improves physical health

Research has proved that our brain has the ability to influence the body’s inflammatory responses. Our brain and immune system are interconnected.

Mindfulness meditation can be used as a pathway to train our brain to control stress reaction and prevent a lot of stress-based diseases.

It also improves your memory retention, promotes heart health, improves the quality of sleep, etc.

But how do you become more mindful? How to incorporate mindfulness in daily life? Read on.

 

Why practice Mindfulness?

Over the years, many benefits of mindfulness have been scientifically proven. For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety. It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

Mindful-Morning-Routine

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present. You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.

Now let’s go into the mindful morning routine ideas.

 

Mindful Morning Routine – 12 Amazing Ideas!

 

Resist technology

Social media algorithms are designed to hijack our minds, ensnaring us into endless, scrolling rabbit holes.

If the first thing you do in the morning is open Instagram or Twitter, you’re handing over the day’s most precious moments to AI designed to distract you.

Greeted by a list of notifications each morning, we frame the first moments of our day around ‘catching up’ rather than setting up. In reality, most, if not all, of those notifications can wait until later in the day.

Avoid the temptation of reaching for your phone by turning it on to a “Do Not Disturb” setting until 9am, or whenever you’re ready to start your work day.

 

Journal mindfully to get to know your thoughts and emotions better

Journaling lets you release your thoughts and feelings onto paper. If you don’t speak about your emotions, they may build up in your body so let it all out on the page.

You can write letters to people, discuss how your felt during certain times and find what is truly working for you.

You can even use your journal as a template to turn your imagination into a reality. Express yourself and if you can’t think of anything to write, one day, just write down things you are grateful for.

This will help you to appreciate life more and hopefully take one day at a time. Be present, be here and now.

Practicing gratitude in the morning is a great way to introduce positivity to your day right away.

Instead of dwelling on things that aren’t going well, focus on the many things you have to be grateful for.

Practicing gratitude daily will help you think more positively by teaching you to focus on the what is going well in your life instead of spending energy focusing on what isn’t.

Try writing down 5-10 things each morning that you’re grateful for to create a mindful morning routine.

 

 

Move your body mindfully

When you move your body, you stimulate your mind. Movement can produce creativity, relaxation and help you lose weight. 

A mindful morning routine could be anything sort of exercise while present and aware.

I exercise first thing in the morning – I train yoga, weights and the exercise bike (depending on the day.), and then I walk my furry friend.

During these isolating times, it’s best to stay physically and mentally fit so you don’t go down a depression rabbit hole, even if you just exercise for 10 minutes. So, get outside or move inside with online classes you enjoy.

 

Mindful meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future.

It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.

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  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without allowing your mind to wander. See your surroundings and free yourself of any judgment.

Meditation for any period of time, is a good meditation. So, start off small (5 mins) and build yourself up.

When you feel the benefits of meditation, and how beautiful stillness feels, you will fall in love with the practice.

 

 

Recite positive affirmations

Make it a habit to recite positive affirmations aloud to yourself every morning. We often don’t realise how negative our self-talk is.

Affirming good qualities, you have of yourself is an amazing way of boosting your productivity. Just think about it: you wake up in the morning more or less knowing what needs to be done.

It’s a busy day ahead. What will make you feel better and inclined to work hard?

Language like “I can’t be bothered with this. I’m too lazy” or “today will be an amazing day and I will tick everything off my to-do list”? The second one, right?

You can write a list of positive affirmations in a notebook beside your bed and read them every morning.

Or if you prefer, on your smartphone. To give you an idea of what you could say to start your day right and be productive, here’s a post about positives affirmations for you.

 

 

Read mindfully

By reading here, I don’t just mean a book. It can be a quote or poem, anything that inspires you.

Every morning, take a couple of minutes to read a few pages of an amazing book on personal development you love or a positive poem.

To read mindfully, I advise that you think about what the words are teaching you. What lessons and benefits can you learn?

Another type of mindful journaling is writing down your thoughts on what you read. Share your thoughts on what you learned and loved; it’ll stick with you throughout the day.

If those words inspired you to be motivated and productive, that’ll give you the boost you need to own the day.

Top tip:

The following books I cannot recommend enough:

 

 

Take a mindful walk

Being in nature is one of the easiest ways for me to be mindful in everyday life.

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I regularly take my dog for a walk over the local lake. When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently.

If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.

 

Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water.

Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you.

Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.

 

Mindful breakfast

Often when we are rushed in the morning, we combine eating breakfast with another task like reading news, checking email or driving.

By slowing down, being present and eating your breakfast mindfully, it is a way to bring calm into your morning for even a few minutes. Plus, your breakfast will taste much better, with no added cost or effort.

 

Watch the sunrise mindfully

This may not become an every-morning ritual, but have you considered adding more sunset-watching to your morning?

It’s a beautiful thing that happens every morning, whether we see it or not. It really feels you with a warm sense of gratitude inside.

 

Open the curtains and welcome the day

Be there. Embrace the moment. Take a deep breath and open the curtains.

You may also want to add in a phrase, mantra or a simple “I am grateful for today”.

 

Plan my day

I use the Best Self Journal to help me plan out my day, writing out what my goal for the day is, what inspired actions will get me there, what tasks I have to complete and I schedule it all in.

My days don’t always go according to plan, but it helps to have something to guide me and keep me accountable.

 

Mindful Morning Routine – Final Thoughts

Thank you for reading these mindful morning routine ideas and tips. I hope you can successfully incorporate them into your life and allow yourself to follow your dreams.

Never stop believing in you. You have the power, and determination, to be unstoppable so go grab life by the horns.

Be the best person you can and treat yourself with care.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MINDFULNESS BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

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