Tag: How to Slow Down and Enjoy Life

Overcoming-morning-Anxiety

Overcoming Morning Anxiety – Simple Guide of 10 Tips

Do you struggle with morning anxiety?

Are the first thoughts that enter your mind so negative and so dreadful that they make you regret that you have woken up in the first place?

Morning anxiety is REAL, I would suffer from this terrible illness on a day-to-day basis.

If you suffer from panic attacks, dreadful morning fear, and of course depression, this post will come to your aid.

Of course, if you really need help and feel very depressed? Please seek the help of a doctor over anything else that you read today. 

But if you do feel like you can combat this yourself or if mornings aren’t your thing and you would really like to wake up feeling a bit better?

Let’s help you wake up to pleasant and peaceful thoughts each morning with some effective and positive habits that helped me when overcoming morning anxiety!

 

 

So, what is morning anxiety, exactly? What symptoms do you experience?

According to Calm Clinic, “most people define (morning anxiety) as anxiety either immediately after waking up or anxiety that tends to build over the first hour or so upon awakening.”

As far as symptoms go, everyone experiences anxiety differently, but here are just a few signs of morning anxiety listed by Healthy Place:

  • Rapid heartbeat
  • Feeling weak, faint, or dizzy
  • Tingling or numbness in the hands and fingers
  • Fatigue
  • Insomnia
  • Chest pains
  • Breathing difficulties
  • Feeling a loss of control
  • Trembling

Morning anxiety is caused by many different factors. For example, we produce higher levels of cortisol– which is a stress hormone — in the mornings. Aside from an increase in cortisol levels, Health Line adds that things like environmental factors and low blood sugar can contribute to morning anxiety.

Overcoming-morning-Anxiety

Although waking up with these symptoms is devastating, there are steps you can take to relieve morning anxiety and still have a good day.

Here are 10 tips I have put together that have helped me overcome morning anxiety.

 

Overcoming Morning Anxiety – Simple Guide of 10 Tips

Don’t go to bed late the night before

Before we get started, there’s one mistake you cannot afford to make. This morning mistake will screw up your entire day.

Go to bed early the night before!

Sleep is not only for the weak. It’s the best way to stay strong all day.

Are all-nighters worth bragging about? Maybe they’re fine once in a while when they can’t be avoided but otherwise – staying up late constantly isn’t a sign of working hard; it’s working too much, working inefficiently and mismanaging your time.

I use to be one of those people who stayed up to the early hours of the morning, then wake up like and zombie and head off to work feeling like I had just been dug up!

Not anymore though!

Without enough sleep, you’ll start the day with a mind that’s not 100% energised – no matter how many times you give yourself a good slap on the face.

The worst part? Imagine your brain failing in the departments of common sense and alertness.

Around 16 million Brits experience side effects of sleep deprivation every night!

And studies suggest they can range from less obvious stuff – like a lack of focus or attention – to crying over small things, or a lower reaction time while driving or pouring coffee!

Speaking of coffee – don’t rely on it to overcome sleep deprivation. I enjoy my morning coffee as much as the next person. But I also know caffeine has its limitations.

The National Sleep Foundation recommends 7-8 hours of sleep (or 9 if possible) for the average adult.

I have about 6, which suits me fine.

Related post:

Want to find out how implementing a morning routine has really helped me improve my mindset? Then the see post below:

 

 

Wake Up Early

One of the reasons you may feel anxious in the morning is because you feel rushed. Waking up earlier is a great way to get ready at a slower, more peaceful pace.

When you wake up earlier, you have more time to focus on things like self-care (which will be a part of your morning routine for anxiety relief).

Overcoming-morning-Anxiety

If you are rushing around and then flying out of the door every morning, start waking up between 5:00am – 6:30am depending on when you have to leave.

You want to wake up a couple of hours before you need to be somewhere. And, remember, start small and build up

 

Exercise

Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.

To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it. I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.

I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time.

So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout. It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.

 

Mindfulness meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future. It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without all

By implementing Mindfulness meditation into your morning, it will help calm down your mind. The more you practice, the more enjoyable it becomes and more benefits you see.

Related posts:

Want to read about my journey to Mindfulness, my simple guide of Mindfulness activities and how the practice transformed my life? Then read the posts below:

Top tip:

Some great channels that I use for mindfulness videos, are as followed:

I also recommend the following books to read:

 

 

Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth.

As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more productive? Then the see post below:

 

 

Eat a healthy breakfast

Since you are not rushing, you are now able to sit down and eat a healthy nutritious breakfast. Eating a healthy breakfast as part of your morning routine before work will help you to be more productive.

Moreover, the breakfast will provide the energy needed to fuel your brain. Additionally, eating breakfast will keep you full for longer, eliminating the need for you to consume high and empty calories which will harm your body.

Furthermore, while sitting down to eat your breakfast you can read a few pages of a positive mental attitude book or any other self-development book.

 

Set goals

Goals tend to add structure to our days. Having structure and routine may help anxiety.

What are three things you want to accomplish today?

Overcoming-morning-Anxiety

Start off by making them simple, such as eating fruit with breakfast.

The more you set goals for yourself, the more they become ingrained into your habits.

I find that having a simple fitness goal every day is super beneficial. I recommend trying a 30-day squat or crunch challenge. You can find loads of them Pinterest.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Take a short walk

Before or after your shower, your choice, take a short walk. I prefer to go after my shower because the shower wakes me up, while the walk gets me pumped for the day. Others may prefer to take a shower after the walk.

First of all, we all need exercise on a daily basis. Without it, we are way more prone to anxiety and depression. So, instead of going to the gym after your day is over, start your day with a little exercise.

A 30-minute walk is a great way to get out of the house, enjoy nature, and get your blood pumping. Not only does it do the body well, but it improves your mood as well.

 

Journal and express gratitude  

It’s always great to start the day with gratitude. 

This will help you start the day with a positive attitude.

Journaling has been shown to help manage anxiety, reduce stress, and cope with depression.

A great place to start is to write down three things you are grateful for, three things you hope to accomplish that day, and three things you were able to accomplish the day before.

 

Drink more water

A simple yet vital daily requirement, drinking water. This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.

Drinking water can solve other problems such as clearing skin issues and providing mental clarity. One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day.

I personally like to drink room temperature and hot water; this helps with digestion.

 

Overcoming morning anxiety – Final thought

Morning anxiety can be beaten.

It’s nothing more than an extension of what’s going on in your life and what kind of lifestyle you lead.

If it happens consistently without any apparent reason, you should definitely talk to a medical professional.

Otherwise, a few changes to your lifestyle and better self-care can help you overcome morning anxiety easily.

I would love to hear what tips you have to combat morning anxiety – please share them below!

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-care board for later!

Overcoming-morning-Anxiety



SLOW-DOWN

How to Slow Down and Enjoy Life – Tips to Calm Down Your Hectic Life!

Fair too often we are caught up in the busy schedule of life and wonder “where did the day go?”, or “hasn’t that week flown by”, or “the summer will be soon over”. This happens because you’re so busy in life just doing that you forget how to be.

At some point or the other, all of us have inevitably found ourselves wanting to just leave it all and go far away from all the rush, from all the noise and just be in peace with our own self.

There is too much rushing, too much achieving in this overly fast paced world. If you find yourself in such a position then it is actually reminding you that you need to slow things down and go slow with life. Step outside the rush.

Learning how to slow down in life is a challenge by itself, especially for those who seem to work non-stop, or those who feel guilty for taking a break as they think “I could be doing this, or doing that”.

But living in the fast lane comes at a price, that price is you’re missing out on your life. The time you spending planning, working, doing, rushing and all the other things that lead to hectic life, takes away living in the moment and experiencing what it truly feels like to be alive.

This is so profound, yet what is it to be alive?  Although I cannot concretely answer that question for you, through my personal experience I have found that people feel the most alive when they are truly experiencing the present moment.  Those times when you are able to slow down and pay attention.

 

 

Is your mindset keeping you from living life in the present moment?

Your mindset may hold certain beliefs that keep you stuck in the fast lane. These could come from personal experience, habits, things you’ve learned growing up or the pressure of society.

Take a step back and a moment to reflect on your mindset and your beliefs on why you shouldn’t be slowing down from a fast-paced life.

What do these beliefs mean to you?

Here are some examples of beliefs you may have about slowing down:

  • If I take a break or slow down, I’m lazy
  • Things won’t get done.
  • I could be doing something else in the time I’m taking a break
  • I need to be doing more to be more successful than Joe Bloggs next door, and the only way I can do that is by working harder- even if it stresses me out.

The ironic thing is that you will actually be more productive and efficient if you take breaks and pay attention to what you are doing in the moment. This is because living in the present moment increases your focus.

937579-Nhat-Hanh-Quote-The-present-moment-is-the-only-moment-available-to

When you work yourself into the ground without no break, and constantly move from task to task, you are not fully living in the present moment and therefore are not fully engaged. As a result, you are living your life in auto-pilot mode.

This can result in two things happening:

  • You are not fully focused; therefore, you’re not putting the best work into things. This is because you are just thinking about moving onto the next task.
  • You are burning yourself out by never taking breaks or slowing down.

 

How can you live in the present moment?

While you’re rushing about from task to task, somebody else is living in the present moment and time is moving much slower for them. It is the same number of seconds ticking by, the same minutes and hours pass by, but it is your perception of those moments that is different.

Your perception is your reality, therefore if you find that you seem to be rushing through life then the answer lies in changing your perception.  Some of that may originate in identifying and changing your anxious thoughts.

moment-of-happiness

Additionally, you can practice Mindfulness by being aware of your senses (touch, sight, hearing, taste, and smell) in the present moment.  This is one of the most effective ways to truly bring you into experiencing this moment fully.

Try it now and pay attention to what is around you.  Notice how you feel.

Top tip:

Read my post on how Mindfulness changed my life around!

 

 

Tips to help you slow down in life:

 Practice Mindfulness

Mindfulness meditation or practicing mindful awareness regularly can make it easier to slow down life.  By observing your thoughts non-judgmentally, you can increase your awareness when you are rushing around for no particular reason.  This can help you to approach your life and certain situations with presence and focus, instead of just rushing through them to get to the next thing.

 

Minimise Distractions

Distractions such as a smartphone or television can make it harder for you to focus on the present moment and take you down a black hole in your mind without you even realising it.  Leave your phone in your car or put it on “do not disturb” to prevent distractions so you can be fully present and appreciate the things and people in front of you.

 

Give Yourself Reminders

Little reminders can be helpful so that you remember to slow down and pay attention.  Whether it is a phone wallpaper, a sign on your desk, or a decal on your mirror… visual reminders to slow down can get you out of your head and into the present.

 

Go for a walk and look around at nature.

Head out for a walk and make yourself take notice at everything around you – the sounds; trees; flowers; etc.  Connect again with the world around you and allow yourself to walk gently – not racing around.

 

Take Breaks

Taking breaks at home, work, or school can help you stop anxious thinking or stop feeling stressed.  Taking a break can help you to refocus and reflect.

Some helpful things to do on a break are taking a walk, taking deep breaths, or eating mindfully.  These are examples of breaks that bring you fully into your present moment experience, and out of the stress of overthinking and rushing.

 

Enjoy the little things:

Getting to enjoy life more is one of the perks of living a slow life.

First, you need to learn to notice what is happening around you. Notice the breeze, the flowers, the clouds. Notice the smell of things.

 

How to slow down and enjoy life – Final thought

If you can cultivate present moment awareness, then you can learn how to slow down and appreciate life.  Appreciation comes from actually paying attention to yourself, your body, your environment, and the people around you- not rushing from one thing to the next.

So, the next time you find yourself caught in a frenzy of stress, overwhelm, and frustration, ask yourself:

“How can I choose to slow down today?”

If you found this post useful, you might want to save THIS PIN below to your Pinterest Lifestyle board for later!

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