Mornings can be a challenging time, especially for those who experience morning anxiety. The rush to start the day, coupled with responsibilities, can be overwhelming. Archana Singhal, a certified and highly skilled Counselor and Family Therapist based in Delhi, India, is dedicated to assisting individuals in their pursuit of enhanced mental well-being. As a member of ‘The National Psychological Wellbeing Council’ and ‘The Counsellor Council of India’, Archana brings a wealth of expertise to her practice. She recommends implementing these ten effective strategies to pave the way for a calmer and more productive start to your day.

1. Mindful Morning Routine: Begin your day with mindfulness. Dedicate a few minutes to deep breathing or meditation. For example, find a quiet space, sit comfortably, and focus on your breath. Inhale deeply for a count of four, hold for four, and exhale for four. These mindful moments can help ground you and reduce immediate anxiety.

2. Plan Ahead: Prepare for your morning the night before. Set out your clothes, make a to-do list, and organise your belongings. This helps you feel more in control and less rushed. Example: Lay out your work attire, prepare your breakfast items, and ensure your work essentials are in one place. This minimises morning chaos and decision-making.

3. Wake Up Early: Give yourself extra time in the morning to avoid rushing. Set your alarm 15-30 minutes earlier than usual to create a buffer for unexpected delays. Example: If you usually wake up at 7:00 AM, set your alarm for 6:30 AM. This extra time allows for a more leisurely start to your day.

4. Healthy Breakfast: Begin your day with a balanced breakfast. Skipping meals can lead to low blood sugar and increased anxiety. Example: Enjoy a nutritious breakfast, such as Greek yoghurt with honey and a handful of mixed berries. It provides essential nutrients and sustained energy.

5. Limit Caffeine: While a morning coffee is a common ritual, excessive caffeine can intensify anxiety. Be mindful of your caffeine intake. Example: If you typically have multiple cups of coffee in the morning, consider reducing it to one. Replace the others with caffeine-free herbal tea, like soothing chamomile.

6. Exercise: Incorporate light morning exercises or stretches. Physical activity releases endorphins, which reduce anxiety and boost your mood. Example: Try a quick 10-minute yoga session or a brisk walk around your neighbourhood. It can invigorate your mind and body.

7. Stay Hydrated: Dehydration can contribute to stress. Begin your day with a glass of water to rehydrate after a night’s rest.Example: Keep a water bottle on your bedside table to remind yourself to sip water as soon as you wake up.

8. Practice Gratitude: Reflect on things you’re grateful for before diving into your day. A positive mindset sets a more optimistic tone. Example: While having breakfast, take a moment to think about three things you’re thankful for. It can be your family, a beautiful sunrise, or a recent achievement.

9. Limit News and Social Media: Avoid immersing yourself in news or social media first thing in the morning. Such exposure can lead to stress-inducing information overload. Example: Instead of checking your phone immediately, focus on your morning routine. Save news and social media for a designated time later in the day.

10. Deep Breathing: Incorporate deep breathing exercises throughout your morning routine. It helps regulate your nervous system and calms anxiety. Example: As you go about your morning routine, take occasional deep breaths. Inhale deeply through your nose for a count of four, hold for four, and exhale through your mouth for four.

By incorporating these strategies into your morning routine, you can effectively manage morning anxiety and set a more peaceful, positive tone for the rest of your day. Remember that finding the right combination may take some adjustment, but prioritising self-care is a crucial step towards a calmer and more productive morning.