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Morning time should be slow and healthy. When we wake up, we should give ourselves quiet time to relax our mind and body and slowly adjust to the hustle and bustle of the day. When we start the morning in a hurry, our whole day gets disrupted. For some people, morning anxiety or sudden depression is a difficult challenge.
In an interview with HT Lifestyle, Rahul Rai Kakkar, consultant, psychiatry and clinical psychology at Narayana Hospital, Gurugram, said, “Controlling anxiety through various means, especially lifestyle changes, can potentially reduce the risk of developing these debilitating conditions. Establishing a consistent morning routine is an important component of these lifestyle changes, which provides stability and sets a positive tone for the day.”
Conscious Awakening
Start with a gentle alarm, using a soft, mellow sound to wake you up peacefully, rather than jolting you awake. After you wake up, take a few moments to practice deep breathing, focusing on the rhythm of your breath to steady yourself and set a calm, focused tone for the day ahead.
Hydration and Nutrition
Start the morning with a glass of warm water with lemon to hydrate and detoxify the body; vitamin C boosts immunity, and the heat soothes the digestive system. Follow this with a nutritious breakfast that includes a balanced mix of protein, healthy fats, and complex carbohydrates like eggs, avocados, and whole grains to maintain energy levels and keep your mood stable throughout the day.
Mindful movement
Incorporate mindful activity into your morning routine by doing light exercises like yoga, stretching, or taking a short walk. These activities increase endorphin levels, which help reduce anxiety and promote a sense of well-being. Additionally, spending time outside in the morning sunlight increases vitamin D production, which is linked to better mood and overall mental health.
Mental Preparation and Digital Detox
Starting your morning with gratitude journaling, where you write down three things you are grateful for, helps to distract from negative thoughts and promote a positive mindset. Complete this practice with visualizations and positive affirmations, visualizing your day going well and building confidence to reduce anxiety about upcoming challenges.
Additionally, implement a digital detox by avoiding immediate screen time; resist the urge to check your phone or email first thing in the morning, and instead, dedicate this time to yourself for a calm and focused start to the day.
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