The alarm goes off. You hit snooze three times. You finally wake up and realize you're already running late. You rush around to get ready and speed to work. Sounds like a typical morning, right?
For those of us who are already anxious, this kind of routine sets you up to already be in a frazzled state. If your heart is racing from the moment you get up until you get to work, you're already on high alert which gets your anxiety going. You probably also get up in your head during this time, too. Telling yourself things like, "I should have went to bed earlier!" "This is so stupid!" "I'm going to get written up." This basically sets you up for a day wrought with worry.
What if you got up 10 minutes earlier, enjoyed a hot cup of coffee or tea and spent a few minutes journaling? Is it possible to kick that heart racing, time crunched, horrible story telling time out of your morning routine and do this one instead? Yes, it is.
Besides massive success, people like Tony Robbins, Oprah, Arianna Huffington, all have another thing in common-morning routines. Most of them start with some sort of mindfulness activity and journaling. Many successful people have reported that starting off their morning right has helped them become more productive, less anxious and on top of their game. I love this article about The Morning Routines of Highly Successful Women.
Incorporating journaling into your morning routine can be the small shift that gives you that mental boost you're looking for.
According to Positive Psychology Program,"...we know [journaling] can make us more aware (and self-aware!) and help us detect sneaky, unhealthy patterns in our thoughts and behaviors. It allows us to take more control over our lives and puts things in perspective. Further, it can help us shift from a negative mindset to a more positive one, especially about ourselves..." (source).
Journaling has shown to help:
According to WebMD, "when your thoughts and worries swirl around, putting pen to paper can cut down the chaos. "When we write things down, they feel more manageable," says clinical psychologist Perpetua Neo, PhD." (source).
To help you get started, I've created a free morning journal template that takes about 5-1o minutes of your time. You can access it here. You don't need anything magical. Get yourself a spiral notebook, use the note app on your phone or print off the pdf and write on it directly.
I'm a worrier, too, and the template is based on my exact journaling method. Additionally, I spend time meditating and reviewing my vision board. The days I don't stick to my morning routine, I feel completely frazzled and rushed. The times I take a few minutes and stick to my journaling, the tone set for my day is 100% better.
Need a little more help with anxiety? Contact me at 317-279-5022 or firstname.lastname@example.org.
Hi there, I'm Arielle a licensed therapist on the Northwest side of Indianapolis. I am an Army Veteran, meme connoisseur and watercolorist.