Good morning, sunshine! Or is it? If you’re like many people, you might find mornings to be the most anxiety-ridden part of your day. And you’re not alone: Contrary to popular belief, mornings can often be more tense than calming. You’ve just opened your eyes and already your brain is in overdrive, racing through to-do lists and potential stresses of the day. But don’t fret! We’ve got tips from experts to help you reclaim your mornings and start your day with ease.
Why Are Mornings So Tense?
While you might expect to be at your most relaxed right after waking up, biology often has other plans. As it turns out, mornings are prime time for your body’s natural spike in cortisol, the “stress hormone.” According to Lana Lipe, LCSW and owner of Honu Therapy Services, this rise in cortisol can be even more pronounced if you go to bed worrying about your day ahead.
Interestingly, the very tranquility of the morning can be a double-edged sword. The stillness can give your anxious thoughts more room to surface. Pauline Peck, PhD, a psychologist based in Santa Barbara, California, explains, “When our minds are less occupied, we become more aware of how we’re feeling. This makes anxious thoughts more likely to pop up.”
Calming Strategies for Stress-Free Mornings
1. Choose Water Over Coffee
Your coffee ritual may help you wake up, but it also acts as a catalyst for your morning anxiety. The caffeine puts your body in a fight-or-flight state, which is not ideal when you’re already feeling anxious. Instead, hydrate with a glass of water to help flush out that cortisol.
2. Opt for a Balanced Breakfast
Skip the sugary cereals and pastries that further jolt your nervous system. Clinical psychologist Naomi Murphy suggests a breakfast packed with complex carbs, protein, and healthy fats—think whole-grain toast with a veggie scramble, or oatmeal topped with fruits and nuts.
3. Step Outside
Exercising in the great outdoors can do wonders for your mood. Open spaces help your mind shift focus away from what’s stressing you out. Even a short morning walk can make a difference!
4. Take the (Cold) Plunge
If you can bear it, a cold shower can actually help relax your body by stimulating the vagus nerve, which is instrumental in calming us down. And science backs this up: a 2020 study in Lifestyle Medicine showed that cold water immersion significantly improved mood and well-being.
5. Make a To-Do List
If your mind’s already racing, jot down what needs to be done. Organizing your day can give you a sense of control and help to clear those frantic morning thoughts.
6. Morning Meditation
A few minutes of deep breathing, visualization, or progressive muscle relaxation can set a more peaceful tone for your day. “It may not eliminate anxiety, but it helps us become more comfortable with it,” says Dr. Peck.
When to Seek Professional Help
Experiencing occasional morning jitters is normal; however, if you find yourself waking up anxious more often than not, it might be a good idea to consult a mental health professional. Therapy can offer a safe space to explore what your morning anxiety is trying to communicate. As Dr. Peck puts it, “Emotions are messengers, and they give us information.”
Let’s make our mornings a time for peace and preparation, not panic and procrastination. Here’s to rising, shining, and leaving stress behind!
