How we get up in the morning can really make or break a day, and if you find yourself struggling to get through the day or find the motivation to get up when you have anxiety it can feel especially rewarding to create a morning routine specifically adapted to this. Personally I get up in the morning because I tempt myself out of bed with a homemade caramel latte, and it’s important to remember that although I’ve listed out some tips and tricks – the real difference will be in the small changes that you implement according to you and your personality.
1. Wake Up Slowly (and Kindly)
When anxiety is high, the sudden jolt of an alarm can feel like an electric shock.
Try swapping your loud alarm for something softer — a gradual sunrise alarm clock, gentle music, or even your favourite playlist.
Give yourself a few minutes to stretch in bed or take a few deep breaths before checking your phone. Those first moments after waking can set the emotional tone for the whole day.
Sunrise Alarm Clock White Noise Machine: Natural Wake Up Light – Dimmable Clock with Bluetooth Speaker for Bedroom
2. Create a Morning “Anchor” You Look Forward To
For me, it’s that caramel latte. For you, it might be journaling, lighting a candle, or listening to a calm podcast while you make breakfast.
Having a little ritual to look forward to gives your brain a comforting signal: this is my time to ease into the day.
It doesn’t have to be big or fancy — it just has to feel like you.
3. Add a Moment of Stillness
Even two minutes of calm breathing or mindfulness can make a noticeable difference to anxiety levels.
Try this simple practice:
- Sit comfortably with your feet on the floor.
- Breathe in through your nose for four counts.
- Hold for four counts.
- Exhale slowly through your mouth for six.
Do this a few times and notice how your body feels — slower, steadier, safer.
4. Keep Your Mornings Screen-Free (If You Can)
Checking messages or scrolling social media before you’ve even had breakfast floods your brain with stimulation before it’s ready.
Instead, try spending your first 20 minutes tech-free. Use that time to focus on you — your thoughts, your breath, your body. It’s a small boundary that protects your calm.
5. Make Your Space Supportive
Your environment plays a huge role in how your morning feels.
Open the curtains for natural light, keep your space tidy, and maybe add a scent that soothes you — lavender, vanilla, or citrus.
When your surroundings feel peaceful, your mind can follow.
Top 6 Aromatherapy Oils Gift Set-6 Pack, 10ml (Eucalyptus, Lavender, Lemongrass, Sweet Orange, Peppermint, Tea Tree)
6. Set an Intention for the Day
Before rushing into tasks, pause and ask: What do I want to feel today?
It might be calm, focused, grateful, or brave. Write it down or say it to yourself.
This small act of intention helps your brain align your energy with what matters most — rather than letting anxiety choose for you.
