Have you ever woken up on the wrong side of the bed, no thanks to the morning anxiety that seems to set the tone for the entire day somehow?
It’s THE worst. Many of us can relate to the experience of starting the day feeling stressed and anxious, especially as busy professionals juggling the demands of work and personal life. And this significantly impacts our productivity and overall well-being.
However, by implementing simple yet effective strategies for calming morning anxiety, you can start every day with excitement and focus.
In this article, we’ll explore ten ways to calm morning anxiety so you can be productive, even on those challenging mornings when it feels like the odds are stacked against you.
How Mood Affects Productivity
Our mood plays a tremendous role in determining how productive we can be throughout the day. This research survey found that 88% of employees are more productive and engaged in their tasks when they are happy at work.
Conversely, negative emotions such as anxiety and stress can have detrimental effects on efficiency. This explains why workplace stress costs U.S. businesses over $300 billion annually in lost productivity.
“Mood” directly impacts our ability to perform effectively in personal and professional settings. So, knowing how to control morning anxiety and develop a positive mood is crucial for enhanced productivity and overall well-being.
10 Tips for Calming Morning Anxiety
If you’ve ever asked, “What helps morning anxiety?” Here are 10 tips to help you reduce your anxiety attacks and stay productive.
1. Prepare the night before
Leaving things until the last minute can set off anxiety pretty quickly. You wake up without a clue what to do or where to start.
Make it a part of your nighttime routine to prepare for the next day. This will calm the morning chaos and anxiety to a large extent. If choosing an outfit wastes your time, select your clothes the night before. If waking up to dirty dishes sets off your mood, clear the sink at night.
2. Get adequate sleep
Adequate sleep is essential for stress relief and for starting the day on a positive note. On average, the recommended sleep period for optimal health and productivity is 7-8 hours.
Develop a consistent bedtime routine to ensure you get proper sleep. Limit TV and screen time at night to allow for improved sleep quality because, when you get adequate rest, you will feel refreshed and ready to take on the day.
3. Establish a Healthy Morning Routine
Create a healthy and consistent morning routine. Having a set series of actions to follow can provide a sense of structure and stability, setting a positive tone for the day ahead.
Wake up at the same time each day and engage in mindfulness techniques (such as journaling and yoga) and energy-boosting activities (such as running, taking a walk, and dancing).
4. Create & Prioritize Your To-do List
Waking up without a to-do list and waking up to a long list of tasks result in the same issue (aka symptoms)—nervousness, restlessness, and an inability to focus.
So, create a daily to-do list and prioritize your tasks by focusing on the most important and urgent ones first. This not only helps control anxiety but also ensures that you’re tackling the most critical and time-sensitive items on your list.
Consider using task prioritization techniques such as the Eisenhower Matrix or the ABC method to streamline your workflow and increase productivity.
5. Practice Deep Breathing Exercises
Deep breathing is a simple and effective way to calm the mind. It activates the body’s relaxation response and promotes peace and clarity.
When you feel overwhelmed by morning anxiety, take some minutes to focus on how you breathe. Inhale deeply through your nose and exhale slowly through your mouth. Do this repetitively to release tension with each breath. You can use a guided mindfulness or yoga app to practice deep breathing exercises.
6. Use Workflow Management Tools
Workflow management systems—such as project & task management tools, automation software, time tracking tools, and organization spreadsheets—can help you streamline your daily tasks so you don’t have to wake up with anxiety attacks.
For busy professionals, staying organized and on track is essential for increased productivity and stress management. Workflow tools will help you prioritize tasks, meet deadlines, stay organized, streamline your processes, and calm down morning anxiety.
7. Incorporate Mindfulness Techniques
Practice other mindfulness techniques, such as journaling, meditation, keeping a gratitude list, and yoga practices.
Mindfulness will help you develop a calm mind and focus your attention on the present moment, so you can think and feel things without judgment or anxiety.
8. Set Realistic Expectations
“Expectations” is one anxiety trigger we don’t talk about enough. As humans, we set expectations for ourselves, and sometimes we go out of our way to meet the expectations others have set for us.
Things may not always go as planned, and you may not be able to accomplish your set goals by the expected deadlines. It’s okay to accept this and focus on what you can control, such as setting realistic expectations and adjusting your strategies when things don’t pan out as you thought.
9. Focus on Self-Care
Anxiety and stress often go hand in hand, because anxiety can be your body’s response to stress. If you want to start each day with happy and productive vibes, you need to make self-care a priority.
Take time each morning to engage in activities that nourish your physical and mental health. This can be eating healthy diets, going for a walk, sweating it out in the gym, spending time in nature, doing mindfulness yoga, and setting a work-life balance.
10. Seek Professional Support
Sometimes, it looks like your actions and patience aren’t enough. When this happens, remember that you’re doing the best you can. Then, talk to a professional.
If morning anxiety becomes unmanageable for you, ensure you seek professional help from a medical expert, therapist, counselor, or anxiety coach. They can provide effective guidance, coping strategies, and even medications for managing morning anxiety.
Final Thoughts: How to Stop Morning Anxiety
With the right mindset and strategies, you can wake up to anxiety-free mornings and start every day on a positive note.
By implementing these 10 tips, stressed business owners and individuals alike can control anxiety symptoms in the morning and boost overall productivity. This will not change overnight, but with patience and consistency, you will overcome morning anxiety and have fulfilling days.
