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Today I will be sharing tips and habits for overcoming morning anxiety.
Do you struggle with morning anxiety? Are the first thoughts that enter your mind so negative and so dreadful that you regret waking up in the first place?
Morning anxiety is very REAL, I would suffer from this terrible illness on a day-to-day basis. If you suffer from panic attacks, dreadful morning fear, and of course depression, this post will come to your aid.
Of course, if you really need help and feel very depressed – please seek the help of a doctor over anything else that you read today.
But if you do feel like you can combat this yourself or if mornings aren’t your thing, then this is your post. Let’s help you wake up to pleasant and peaceful thoughts each morning with some effective and positive habits that helped me when overcoming morning anxiety.
Disclaimer: I am not in any way a certified therapist/counsellor so all the advice is given from my own experience and should not be taken as medical advice.
According to Calm Clinic, “most people define (morning anxiety) as anxiety either immediately after waking up or anxiety that tends to build over the first hour or so upon awakening.”
As far as symptoms go, everyone experiences anxiety differently, but here are just a few signs of morning anxiety listed by Healthy Place:
Morning anxiety is caused by many different factors. For example, we produce higher levels of cortisol– which is a stress hormone — in the mornings. Aside from an increase in cortisol levels, Health Line adds that things like environmental factors and low blood sugar can contribute to morning anxiety. Although waking up with these symptoms is devastating, there are steps you can take to relieve morning anxiety and still have a good day.
Here are some tips I have put together that have helped me overcome morning anxiety.
Before we get started, there’s one mistake you cannot afford to make. This morning mistake will screw up your entire day. Go to bed early the night before! Sleep is not only for the weak. It’s the best way to stay strong all day.
Are all-nighters worth bragging about? Maybe they’re fine once in a while when they can’t be avoided but otherwise – staying up late constantly isn’t a sign of working hard; it’s working too much, working inefficiently and mismanaging your time.
I use to be one of those people who stayed up to the early hours of the morning, then wake up like and zombie and head off to work feeling like I had just been dug up. Not anymore though!
Without enough sleep, you’ll start the day with a mind that’s not 100% energised – no matter how many times you give yourself a good slap on the face. The worst part? Imagine your brain failing in the departments of common sense and alertness.
Around 16 million Brits experience side effects of sleep deprivation every night! And studies suggest they can range from less obvious stuff – like a lack of focus or attention – to crying over small things, or a lower reaction time while driving or pouring coffee!
Speaking of coffee – don’t rely on it to overcome sleep deprivation. I enjoy my morning coffee as much as the next person. But I also know caffeine has its limitations. The National Sleep Foundation recommends 7-8 hours of sleep (or 9 if possible) for the average adult. I have about 6/7, which suits me fine.
One of the reasons you may feel anxious in the morning is because you feel rushed. Waking up earlier is a great way to get ready at a slower, more peaceful pace. When you wake up earlier, you have more time to focus on things like self-care (which will be a part of your morning routine for anxiety relief).
If you are rushing around and then flying out of the door every morning, start waking up between 5:00am – 6:30am depending on when you have to leave. You want to wake up a couple of hours before you need to be somewhere. And, remember, start small and build up
Effective coping mechanisms significantly prevent anxiety from taking over one’s life. However, building a morning routine and adaptive ways to cope with anxiety takes time. Once a suitable routine as per a person’s liking has been found, he or she is advised to stick to it to reduce anxiety in the morning.
Although it would be hard to enforce such a stringent routine in the beginning, adhering to it would provide stability and consistency in the person’s life.
Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.
To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it. I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.
I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time. So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout. It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.
If you wake up thinking of every single “what if” or worst-case scenario, you might be experiencing anticipatory anxiety. Essentially, it’s when the uncertainty about a possible future event gets in the way of your functioning.
For example, if you have a presentation at work, you might worry you’ll forget your talking points or that the file will somehow get deleted, leading to excessive worrying. These anxious thought loops stem from a desire to feel in control over what may or may not happen.
But the more you try to manage the outcomes, the more anxious you’ll feel. Letting feelings of anxiety go isn’t easy, but there are a few things you can do to detach from the “what ifs”:
Your morning routine doesn’t need to involve waking up at 5 a.m. and reciting empowering mantras (but if it does, that’s OK, too). A good morning routine is about making space for yourself to get ready for the day.
It’s important to build a mindful morning routine that works for you. Some suggestions you can try include:
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.
By implementing Mindfulness meditation into your morning, it will help calm down your mind. The more you practice, the more enjoyable it becomes and more benefits you see.
There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth.
As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.
Since you are not rushing, you are now able to sit down and eat a healthy nutritious breakfast. Eating a healthy breakfast as part of your morning routine before work will help you to be more productive.
Moreover, the breakfast will provide the energy needed to fuel your brain. Additionally, eating breakfast will keep you full for longer, eliminating the need for you to consume high and empty calories which will harm your body. Furthermore, while sitting down to eat your breakfast you can read a few pages of a positive mental attitude book or any other self-development book.
Goals tend to add structure to our days. Having structure and routine may help anxiety. What are three things you want to accomplish today? Start off by making them simple, such as eating fruit with breakfast.
The more you set goals for yourself, the more they become ingrained into your habits. I find that having a simple fitness goal every day is super beneficial.
I recommend trying a 30-day squat or crunch challenge. You can find loads of them Pinterest. Always ensure you are present while working towards your goals.
Before or after your shower, your choice, take a short walk. I prefer to go after my shower because the shower wakes me up, while the walk gets me pumped for the day. Others may prefer to take a shower after the walk. First of all, we all need exercise on a daily basis. Without it, we are way more prone to anxiety and depression.
So, instead of going to the gym after your day is over, start your day with a little exercise. A 30-minute walk is a great way to get out of the house, enjoy nature, and get your blood pumping. Not only does it do the body well, but it improves your mood as well.
Going to bed worrying that tomorrow will be another day of worrying and upset doesn’t resolve the issue what so ever – it will snowball into a huge problem that wasn’t there in the first place. It’s time to switch up your attitude. Go to bed expecting to be upset in the morning, and tell yourself it will probably be there regardless of whether you worry or not.
Tell yourself that when you wake up and the anxiety hits, that it’s ok to feel worried, nervous, shaken. It’s not a big deal, you can handle it. You can do whatever you need to do, you can get through today. Believe in you.
It’s easier said than done, isn’t it? It’s easy to say: “tomorrow I will be positive”. Because sometimes, just sometimes, you will wake up and think: “I just don’t have the energy to do that today”. And that is when you’re most vulnerable to anxiety taking over your entire day.
So, whether it’s writing on a sticky note or leaving a reminder on your phone, have a backup option to help you out when you need that extra bit of encouragement and positivity in the morning. A gentle reminder that reads something as simple as “you can do this” can make all the difference.
It’s always great to start the day with gratitude. This will help you start the day with a positive attitude. Journaling has been shown to help manage anxiety, reduce stress, and cope with depression.
A great place to start is to write down three things you are grateful for, three things you hope to accomplish that day, and three things you were able to accomplish the day before. Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!
Imagine finally drifting off into a peaceful sleep in a dark room and cosy bed, to be woken up by a pounding alarm and harsh bright lights and the chill of getting out of bed. Environmental aggravations like these can soon welcome you to your worst day ever.
It’s vital to infuse positive energy into your home to wake up peacefully and ensure the best possible start to your day. Minimise your chances of anxiety by making your surroundings more peaceful.
Small alterations such as a soothing alarm clock instead of an ear-splitting cuckoo noise, having slippers and a comfy dressing gown to slip into in the morning. This way you don’t have to bear the freezing cold mornings, also try a dimmer switch on your bedside lamp instead of blinding spotlights.
A simple yet vital daily requirement, drinking water. This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.
Drinking water can solve other problems such as clearing skin issues and providing mental clarity. One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day. I personally like to drink room temperature and hot water; this helps with digestion.
In an ideal world, your day shouldn’t begin with the phone. Reading about stressful news events before your day even begins compounds anxiety. Be mindful of what media you ingest, especially in the morning. I recommend trying to keep your mind blank and your thoughts your own for the first hour of the day.
Morning anxiety can be beaten. It’s nothing more than an extension of what’s going on in your life and what kind of lifestyle you lead. If it happens consistently without any apparent reason, you should definitely talk to a medical professional. Otherwise, a few changes to your lifestyle and better self-care can help you overcome morning anxiety easily.
I would love to hear what tips you have to combat morning anxiety – please share them below!
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!
Hello! My name is Adam and welcome to my space on the internet. Here you can find me writing about subjects such as spiritual growth, self-discovery, wellbeing, addiction recovery and mental health. Please connect with me on my journey and join the community!
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Today I will be sharing 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 further from the truth. Self-care is not a gendered practice, it’s a human necessity, especially in these highly stressful times that we are currently trying to navigate.
Self-care is a way that we can take stock of what’s going on in our lives, how we are coping with external stresses, and things that we can do to take care of our physical, spiritual and mental wellbeing.
These practices can be small shifts in mindsets, all the way up to changing the trajectory of our completely, it all depends on where you’re at in life.
Men should want to look and feel their best too. So, if you’re a man seeking ways to feel your best and attract your optimum potential in life, this is the article for you!
Because it’s important we’re all on the same page, right?
Let’s start with a self-care definition from Oxford Dictionaries:
“The practice of taking action to preserve or improve one’s own health.”
“The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”
So basically, self-care is you and I taking responsibility for our own health, both mental and physical.
Seems pretty legit and certainly not self-indulgent.
In fact, for anyone to suggest that taking responsibly for your mental and physical health is anything but common sense, well they’re the ones sounding ridiculous.
Please don’t let anyone shame you for self-care or listen to anyone that says anything negative about your self-care practices.
You are taking responsibility for your physical and mental health, that is nothing to be ashamed or embarrassed about at all.
In my opinion, as well in the opinion of a countless number of medical professionals, you should be practicing self-care year-round.
But, on March 11, 2020, the WHO (World Health Organization) declared COVID-19 an official pandemic.
On that day, the reality of our world changed and life hasn’t been the same since.
Many people dismiss the notion of taking care of ourselves. They’re too busy, there are more important things going on in the world than our looking after themselves.
But the truth is, you need to take care of yourself now more than ever.
The reason is that we are simply living in stressful times, and to prevent our mental health from going down the drain, self-care is a must.
If you are a pro at this, keep doing what you are doing. But, if you have never practiced self-care in your life, there is no better time than now to start.
Self-care can look different for each individual depending on their wants and needs. For some, self-care could look like a relaxing bubble bath, for others it could be a hard sweat-session at the gym.
There are different types of self-care to keep in mind as well: self-care in the physical aspect, and self-care in the mental aspect.
Practicing mindfulness, meditating or reading, all help calm the busy mind. Exercising the body helps to promote self-confidence and higher levels of energy.
Whatever you love or what lifts you up, this can be your unique type of self-care.
Following through with daily self-care for men and women can be easier said than done when guilt gets in the way.
Self-care means taking time for yourself, which may mean saying no to other people.
That time you take to practice self-care instead of spending time with family and friends can sometimes lead to feelings of shame.
But trust us when we say that the time you do spend after taking care of yourself allows you to be more present for loved ones.
You shouldn’t feel bad for taking time out of your day to care for yourself. You deserve it!
Here are some self-care tips for men that work for me, they could change your life for the better.
Mental health is a concern that finally people have started talking about. However, even in this, while it is a recognised problem at hand, many are unable to cope with it.
Blame it on the fact that a lot of men avoid talking about issues that bother them and just brush it off. Or even have a different way of removing their frustration (anger, irritation, etc), it all directs towards an unhealthy mental space.
The inability to strike a work-life balance could further add to your stress and play foul with your mental health.
Shutting off your system every once in a while, is extremely imperative. You need to get away from the busy and bustling commotion of the city life and probably relax in some quaint small village or town.
A change in the atmosphere and even in the vibe of the place will help you feel better and put you in a better headspace.
When you practice Mindfulness, you expand your consciousness which brings you peace of mind.
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!
Having an attitude of gratitude is a fabulous way to practice self-care! Many people keep a gratitude journal, which is amazing.
They will be able to look back on their lives with a sense of positivity and hope for the future because they took the time to record the things that truly matter.
For our purposes, I want to focus on the part of gratitude that doesn’t take any time at all to do. The habit that gratitude should replace is complaining.
Complaining is focusing on all of the negative things going on in your life. When you complain, you essentially disregard all of the good things happening around you.
Being grateful might be harder at first, because complaining is something that’s ingrained into our day-to-day lives, but the benefits are worth it.
To practice self-care, try to think about your personal attributes that you’re grateful for.
Self-care starts with the cleansing of your body from all the toxins. Just a revision in your diet and turning a new leaf with healthier habits would take you a long way.
It is a known fact that healthy habits such as cutting back on drinking, eating healthy food, adding more veggies to the diet, and quitting smoking can do wonders to your health.
A happy body is a catalyst to a happy mind and soul. When your body starts to feel refreshed and rejuvenated, you will get whole new energy and vigour towards life.
Every day we step out, we come in close contact with millions of germs and viruses that can make us sick.
Practicing personal hygiene refers to taking care of your body to prevent illnesses and improve your physical appearance.
This practice entails a wide range of activities, including bathing, grooming, washing your face, and flossing.
Make a habit of hitting the shower in the morning, at night, and after every workout session. Showering with a body wash helps remove oils, bacteria, and dead skin cells.
Wearing deodorant or antiperspirant after each shower is a hygiene no-brainer for men who sweat or smell a lot. These products help to dry up the sweat and get rid of unpleasant odours.
Experts also recommend washing your face with a facial cleanser twice a day.
Additionally, make sure you wash your hands with soap and warm water after using the restroom.
Grooming is another critical aspect of men’s hygiene.
Tidy your nails by trimming and brushing them. Also, care for your facial hair daily.
I remember when I started meditating, sitting for just 5 minutes was an effort – now I sit for 30/40 minutes and I love it.
Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life, to witness or observe my thoughts and feelings instead of getting hooked by them, to hear my own soul speak, and it helped me be more confident and not get wrapped up in negative thoughts.
I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.
It has had a massive impact on my life.
Instead of having emotional meltdowns, over certain situations, I feel peace. I smile joyfully and takes things in my flow.
That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person.
I would definitely make it part of your self-care daily routine.
Is your budget too tight for a gym membership? At-home fitness is convenient and just as healthy for your mind and body – and it’s completely free.
YouTube is your friend here, with dozens of high-quality, free channels offering a variety of workouts from HIIT to yoga, and from core exercises to strength training.
You just have to look, and you’ll find the right workout for you.
Are you someone who likes to stay active? You already know the healing power of exercise.
If you’re not, let’s explain. When you work out, your body releases endorphins. These endorphins can help alleviate pain, soothe anxiety, and give you a fresh burst of energy.
This means that not only is exercise great for your body, it’s also great for your mind. Whether you like to run, lift weights, or just take walks around the local area, you’ll be taking care of yourself.
You should be sleeping a minimum of eight hours a night if you want to feel as well-rested as possible.
There’s nothing to brag about when you proclaim that you’re functioning on two hours of sleep. If anything, you’re just communicating a poor sleeping habit.
Your body deserves better than that, so make sure that you make good sleep and great rest a priority. Don’t just think of it as an extra step that you can or cannot do.
If you want to operate at your best, then prioritising good sleep is the way to go, as it allows you to function in your most optimal state.
Reading just 30 minutes a day over time will produce amazing benefits. I hear you – “What? I don’t have 30 minutes a day to read!” Well, quite honestly, I think we spend at least that amount of time on other activities like social media or television each day.
Plus, I would add that we really cannot afford not to acquire this habit. Reading 30 minutes a day would mean that you could probably get through 2-3 books in a month and 24 to 36 books in a year!
That is amazing! Think of all you could learn in one year by cultivating a simple daily habit of reading.
The following books I cannot recommend enough:
“How can reciting a few words improve my life?”
It might sound silly if you’re new to the power of affirmations. You might even laugh at it initially. The mind is a powerful tool.
However, it is also very susceptible to suggestion and surroundings. It can easily be engulfed by negative patterns and self-sabotaging thoughts.
That’s where affirmations come in to save the day. Affirmations are positive statements that are meant to rewire your conscious and subconscious.
They help you break your damaging patterns and reprogram your thinking patterns.
The great thing about affirmations is that they can be whatever you want them to be. You don’t need to necessarily rely on guided affirmations if you prefer customising them.
Affirmations are very personal and can be tailored to suit your preferences.
Listening to guided affirmations while working or meditating also works since your subconscious absorbs the message.
You don’t even need to pay attention.
How much time do you devote to the things that you enjoy?
People of all genders often neglect their hobbies, but some men feel as though they have an added pressure to be the ‘responsible and hardworking’ person in the house.
Being responsible doesn’t mean disallowing fun. Why not revisit things that you loved to do in the past?
Make time every week to spend with a hobby. Whether it’s drawing, gaming, writing, or anything else, you deserve it!
If you were fortunate enough to keep your job during this pandemic, you’ve probably been stuck at home or you’ve been working all year without taking time off for a holiday because, well, where are you going to go!
But if you don’t take an extended break from work, you run the risk of burn-out and that’s going to set you back mentally.
You need a break! You may not be able to hop a plane to enjoy palm-fringed beaches and turquoise waters, but you can book yourself into a nice hotel, order room service, pull out that tactical wallet and snag yourself a massage.
And to really feel like you’re on vacation, throw on the ‘out-of-office’ on your email, switch off the phone, and enjoy a few days of not being on information overload.
How often do you see your friends?
As adults, maintaining friendships gets harder. You’re busy with work, your family, your romantic relationships, and any other responsibilities that fill your time.
You need to take time for yourself to socialise with your friends. Socialisation will make you feel energised and give you a chance to decompress.
There is no doubt that the previous year was one of the most stressful the world has ever seen, and we must remember that having with you a self-care guide for men is critical for developing a healthy mind and rejuvenating our souls.
What was previously believed to be something unsuitable for males has evolved into a way of life for the modern guy.
To attain success and live up to your best potential, you must have a clean mind. And that, my friends, is the essence of exactly can a self-care guide for men do for a modern man.
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.
Hello! My name is Adam and welcome to my space on the internet. Here you can find me writing about subjects such as spiritual growth, self-discovery, wellbeing, addiction recovery and mental health. Please connect with me on my journey and join the community!
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Today I will be talking you through some self-care morning routine ideas.
Just imagine, the sun is rising, the curtains add an orange beam to the day, and here you are, presented with a brand-new day, a new beginning, and a fresh start.
The times we are living at the moment are tough enough for everyone, but we always find a way to pull through, and this is how we recommend you do it.
Creating an ideal and sufficient routine for your morning puts you on the right track for the rest of your day.
Every morning, I get up way earlier than I need to and practice a self-care routine.
I developed my routine gradually, one piece at a time, over past few years.
You probably shouldn’t try to jump into such a rigorous and lengthy morning routine right away. Grow into it.
So, we gathered up some simple morning self-care rituals that will boost your mood, set the right tone to your day, and help you relax.
I hope this guide helps you develop your own routine and gives you some ideas to create your own habits.
Having a self-care morning routine will set you up perfectly for the day ahead. Starting the day with the intention to take care of yourself will go a long way.
Often at times it may be hard to find the time for yourself during the work week, or even the weekend, but the impact it has on your mindset is definitely worth the effort.
In either case, you need to establish a new routine with fresh, healthy habits.
Following these morning self-care routine tips might be the change that you need.
Try these out, and see if they make a difference in how you start your day. Who knows – it might completely get rid of the crankyness first thing.
For you stubborn night owls out there, I know this sounds bad already, but it actually is possible to get out of bed early in the morning.
Let me tell you why I love waking up early.
I wake up ideally at 5am or when the sun rises and daylight starts. I know 5am is too early for most, so try 6am or 7am.
As I’ve gotten used to waking up with natural daylight, I have now inhabited a natural inner clock, which means I naturally wake up at the same time every morning – without using an alarm.
And it’s really fulfilling to not have to stress about time and rushing in the morning, because everything can be taken nice and slow.
Your first impulse in the morning is probably to check your phone.
While you can do that briefly, I recommend that you stay off your electronics and away from the media for the beginning portion of your day.
This will help you start your day off on the right foot and keep your spirits positive for a little bit longer.
Meditation is a direct action (by actively doing nothing) to increase the amount of clarity you mind has, decompress your stress levels, and give you perspective on the day-to-day.
In my experience, I tend to give myself a 15-20 meditation period first thing in the morning.
Meditation is also a great way to combat social media addiction by lowering the amount of stimulation you have.
It’s also a great way to slow down life when you feel that life is moving a bit too fast for your liking.
It can be hard in the beginning to get into it, but I assure you that meditation is something no one regrets doing.
If you’re someone whose mind is racing from the moment you wake up, meditation can be a powerful way to connect with yourself on a deeper level.
While practicing meditation isn’t a cure-all for anxiety or nervous thoughts, it’s still an excellent opportunity to destress, centre your thoughts, and bring awareness to the present moment.
Feeling grateful for a new day goes a long way.
This pure selfless act goes both ways on you and the people around you.
It doesn’t always have to be a “thank you” note – it can be a positive emotion that benefits your body.
It enhances your overall health and sense of well-being. Additionally, deepens your relations, improves optimism, and increases the feeling of self-control.
I’ve been trying to get into journaling because sometimes I feel like I have so many thoughts in my head and nowhere to put them.
My journal is almost like a brain dump on paper, but it really helps to spend a few minutes a day writing down my thoughts and what I’m grateful for.
We all know how important exercise can be in maintaining a healthy lifestyle. However, exercising in the morning has its own benefits.
Taking just 10 minutes for some stretches will definitely make you feel more energised for the day.
Morning exercise will give you an extra glow, a better night’s sleep, burn extra fat and boost your metabolism.
You don’t necessarily have to do a full workout, but just spending time doing some stretches or yoga will make you feel so much more energetic and ready for the day.
When we exercise our brain produces those feel-good hormones which make us feel happier and lift our mood.
Exercise also improves blood flow around the body providing our cells and organs with more oxygen, thus giving us more energy.
Who wouldn’t want to start the day in a great mood and lots of energy? Why not give it a try and see how it goes for you?
Whatever type of exercise suits you, is great. Any exercise is good exercise.
Getting enough water is extremely important for our health.
Water helps maintain internal body temperature, lubricates joints, protects your spinal cord and other sensitive tissues and is beneficial to a healthy digestive system.
By drinking enough water, we are also keeping our body hydrated and refreshed.
Staying hydrated is also important for our brain and cognitive ability.
If you want to keep the mind focused then hydration is the key.
When we sleep our bodies are slowly becoming dehydrated, the reason why we usually wake up feeling lethargic.
By drinking a glass of water first thing in the morning we are replacing those lost fluids, hydrating the body ready for the day ahead.
If you are not a great fan of drinking water, why not fill up a bottle the night before, add some sliced fruit and pop in the fridge, for a refreshing fruit infusion come morning.
Breakfast is well known to be the most important meal of the day. However, I’ve lost track of the number of times I’ve skipped this and had breakfast on the go instead.
Having a nutritious breakfast in the morning tells our body that there are plenty of calories to be had throughout the day.
However, by skipping breakfast and having a quick snack you are telling your body that it needs to conserve not burn those calories.
You are literally putting your body into starvation mode.
Missing breakfast also makes us more likely to consume unhealthy snacks, in turn contributing to feeling bloated, sluggish and possible future ill health.
Take time in the morning to eat and have a healthy nutritious breakfast.
If you do need to have a quick breakfast on the go try choosing healthy options such as:
Daily affirmations are to the mind what exercise is to the body.
Repeating affirmations helps to reprogram the unconscious mind for success by eliminating negative and limiting beliefs.
At first, I was a little sceptical about using affirmations, however over time they have helped me have a more positive mindset and believe in myself more.
Examples of positive affirmations:
There are several ways to use affirmations. You can say them out loud in front of a mirror, write them down in a journal or repeat them in your head like a mantra during meditation.
What’s important is that you find affirmations that resonate with you.
They say, “you can’t do anything until you see yourself do it.”
Visualisation is daydreaming with a purpose, that’s why it’s better to sit back for a moment or two once you wake up and unravel how you want your day to be like or take you to.
Set your mentality and take a deep breath before you demonstrate anything physically.
Creating a simple list of what chores and tasks you want to complete throughout the day keeps you organised and grounded.
It enables you to stay focused and lessens the hassle of multiple processing.
Besides, what is more, relaxing than to do simple writing along with your morning cup of coffee.
I usually plan out my days before I start my work.
Most days I feel like I have a million things to do and no time to do it all, but I’ve found a lot of success in writing down a daily to-do list.
It’s really encouraging because I get to check things off the list as the day goes on which allows me to see what I was able to get done that day.
Completing daily task will put you on the path to reach your goals.
If the last time you picked up a book was for a school assignment, you’re not giving reading enough credit.
One University of Sussex study found that reading for just six minutes reduced stress levels by 68 percent. (Odds are you’re probably spending that long scrolling through social media before getting out of bed.)
Plus, if you create a designated reading time, you might actually get through all the books in your to-be-read pile.
The following books I cannot recommend enough:
Another strategy for motivating yourself to get out of bed is saving something special, like a favourite podcast, for the mornings.
If you know you’ll only listen to it before your workday starts, you might be a bit more excited to start your day.
Grab a pair of headphones, press play on the latest episode, and walk to a local park or public garden to listen.
Watching the world pass by while you listen is almost meditative.
Don’t look at this like a chore, look at it as a way to enhance your space and become more organised.
Not only does making your bed improve your sleep at night, but it also gives you a sense of accomplishment.
This pride and accomplishment in the morning will allow you to set a positive and determined pace for the rest of the day, and who wouldn’t want that?
Starting a day with a good morning routine is crucial for how the rest of the day goes.
Practicing self-care habits in the morning is really effective for setting a good tone for the day.
That being said, I hope this morning routine and these self-care habits can inspire you to find or start your own morning routine with self-care rituals!
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.
Hello! My name is Adam and welcome to my space on the internet. Here you can find me writing about subjects such as spiritual growth, self-discovery, wellbeing, addiction recovery and mental health. Please connect with me on my journey and join the community!
Today I will be sharing with you ideas on self-care for mental health. The phrase ‘self-care’ is a popular one, and conjures up images of luxurious bubble baths with a glass of wine or hour-long meditation sessions. Self-care has long been misunderstood in many ways, perhaps a mantra reserved for yoga-doers,…