Anxiety is a common condition that many people experience, especially in the morning. Feeling anxious can affect your daily life and your ability to function optimally. However, there are many ways to manage and reduce morning anxiety.

Here are 30 ways to wake up feeling less anxious:.

1. Practice Mindfulness

Mindfulness is a state of being present and aware of your thoughts, feelings, and surroundings. You can practice mindfulness in the morning by setting aside time to sit quietly and focus on your breathing or engage in a guided mindfulness exercise.

Mindfulness can help calm anxious thoughts and reduce anxiety.

2. Exercise

Exercise is a great way to release tension and anxiety from the body. Morning exercise can help boost your energy levels and reduce stress. Even a short walk or jog can make a significant difference in how you feel throughout the day.

3. Get Enough Sleep

Getting enough sleep is essential for managing anxiety. Lack of sleep can make you feel irritable, anxious, and stressed. Make sure to go to bed and wake up at the same time every day, even on weekends, to ensure adequate sleep.

4. Create a Morning Routine

Having a set morning routine can help reduce anxiety by giving you a sense of control and structure. Include activities like meditation, journaling, or exercise to start your day on a positive note.

5. Don’t Check Your Phone Right Away

Checking your phone right away in the morning can lead to stress and anxiety. Avoid checking emails or social media until later in the day, if possible, to avoid feeling overwhelmed and anxious.

6. Drink Water

Drinking water in the morning can help rehydrate your body and reduce stress levels. Dehydration can make you feel anxious and tired, so make sure to drink enough water throughout the day.

7. Have a Nutritious Breakfast

Eating a nutritious breakfast can provide your body with the energy and nutrients it needs to function optimally throughout the day. Avoid sugary or processed foods, which can cause a spike in blood sugar levels and lead to anxiety.

8. Practice Gratitude

Practicing gratitude in the morning can help shift your mindset from anxiety to positivity. Take a few minutes to write down things you are grateful for or reflect on positive experiences from the previous day.

9. Limit Caffeine Intake

Caffeine can increase anxiety levels, especially when consumed in large amounts. Limit your caffeine intake in the morning by switching to decaf coffee or herbal tea.

10. Take Deep Breaths

Deep breathing can help reduce anxiety by slowing down your heart rate and calming your mind. Take a few deep breaths in the morning to start your day feeling relaxed and refreshed.

11. Use Aromatherapy

Aromatherapy can help reduce anxiety by stimulating the senses and promoting relaxation.

Essential oils like lavender, chamomile, and frankincense are known for their calming properties and can be used in diffusers or as part of a morning self-care routine.

12. Stretch Your Body

Stretching can help release tension and reduce anxiety. Incorporate simple stretches like neck rolls, shoulder shrugs, and forward bends into your morning routine.

13. Take a Cold Shower

Cold showers are known for their energizing and stress-reducing properties. Taking a cold shower in the morning can help wake you up and reduce anxiety levels.

14. Listen to Soothing Music

Listening to soothing music in the morning can help reduce anxiety and promote relaxation. Choose music that is calming and uplifting to start your day on a positive note.

15. Spend Time in Nature

Spending time in nature can reduce anxiety and promote feelings of calm and relaxation. Even a short walk outside can help reduce stress levels and boost your mood.

16. Avoid Overthinking

Overthinking can lead to anxiety and stress. Try not to dwell on negative thoughts or worries in the morning. Stay present and focus on positive aspects of your life.

17. Journal Your Thoughts

Journaling can help reduce anxiety by allowing you to express your thoughts and feelings in a safe and private space. Write down any worries or concerns you have in the morning to help release them from your mind.

18. Practice Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups to reduce tension and anxiety. You can practice this in the morning by tensing and then relaxing your muscles one by one from head to toe.

19. Avoid Multitasking

Multitasking can lead to stress and overwhelm. Try to focus on one task at a time in the morning to reduce anxiety levels and increase productivity.

20. Use Positive Affirmations

Positive affirmations can help reduce anxiety and boost self-esteem. Repeat phrases like “I am confident” or “I am capable” to start your day on a positive note.

21. Connect with Others

Connecting with others can reduce anxiety and promote feelings of belonging and support. Reach out to friends, family, or colleagues in the morning to start your day feeling connected.

22. Take a Break from Technology

Technology can lead to feelings of stress and overwhelm. Take a break from technology in the morning by turning off your phone, computer, or TV for a set amount of time.

23. Cultivate a Positive Mindset

Cultivating a positive mindset can reduce anxiety and promote feelings of happiness and wellbeing. Focus on positive aspects of your life and practice gratitude and self-compassion in the morning.

24. Massage Your Scalp

Massaging your scalp in the morning can help reduce tension and promote relaxation. It can also stimulate hair growth and improve circulation to the scalp.

25. Take a Few Moments of Silence

Taking a few moments of silence in the morning can help reduce anxiety levels and promote calm and clarity. Sit quietly and focus on your breathing for a few minutes each morning.

26. Plan Your Day Ahead

Planning your day ahead can reduce anxiety by giving you a sense of structure and direction. Write down tasks and goals for the day ahead to help reduce overwhelm and stress.

27. Laugh and Smile

Laughing and smiling can help reduce anxiety and promote feelings of positivity and joy. Watch a funny video or read a joke in the morning to start your day on a positive note.

28. Avoid Negative News and Media

Negative news and media can lead to feelings of stress and anxiety. Avoid reading or watching negative news stories in the morning to reduce stress levels and promote positivity.

29. Take a Yoga Class

Yoga is known for its stress-reducing and anxiety-reducing properties. Taking a yoga class or practicing yoga at home in the morning can help reduce anxiety levels and promote relaxation.

30. Seek Professional Help

If you’re experiencing chronic or severe anxiety in the morning, seek professional help from a qualified mental health professional. They can help you develop a treatment plan that’s tailored to your specific needs and circumstances.