Anxiety. If it had a personality, it might feel like that friend who’s always trying to karaoke “It’s the End of the World as We Know It,” uninvited and out of tune. But there’s something crucial in that image: anxiety, though sometimes frustrating, is like a friend trying to help in its awkward way. It’s a signal, not an enemy. Listening to it, rather than pushing it away, can turn it from an uncomfortable acquaintance into a helpful companion.
Reframe Anxiety
Sometimes, anxiety feels like a mental cramp that refuses to ease, a charley horse of the brain that just won’t quit. But imagine reframing that feeling: rather than seeing it as a roadblock, think of it as energy, a coiled spring ready to leap forward. You’re not stressed; you’re energized. You’re prepared for what’s next. Shifting this perspective is like allowing your mind to channel that nervous energy into action, turning tension into readiness.
Planning Helps
For many of us, anxiety doesn’t come from the jitters themselves—it’s the underlying uncertainty that rattles us. Getting a handle on what’s ahead can help tremendously. Try jotting down a list of things you’d like to accomplish today. Breaking it down can relieve some of that looming feeling of overwhelm. Planning takes what’s vague and, in many cases, makes it feel manageable. With a clear list, worries often shrink and fade into the background.
Aim for Excellence, Not Perfection
Perfectionism, though it sounds aspirational, can quickly become anxiety’s favorite partner. It paralyzes, making it difficult to accomplish anything, as we fixate on getting every little detail just right. It’s worth remembering the words of writer Terry Rossio: “My lousy way of getting it done is better than your great way of not doing it.” When you give yourself permission to pursue excellence rather than unattainable perfection, you’re opening a door that lets stress walk right out.
If worrying were an Olympic event, I’d probably have more gold medals than Michael Phelps. And my face would be on a cereal box, looking pensive about cholesterol levels. But here’s a real tip to reduce anxiety—connect with the people you love. It’s called “social buffering” in psychology, and just knowing people care about us reduces our perception of threats. A shared laugh with a friend, in many ways, is like emotional exfoliation. When anxiety finally decides to take a hike, it’s as if you’re seeing the world without 3D glasses: it’s no longer an obstacle course but a place that’s manageable, where mismatched socks are perfectly acceptable.
Getting to the Root of Morning Anxiety
If you wake up anxious, you’re not alone. Let’s unpack some common culprits of morning anxiety and ways to reduce it.
Poor Sleep
A rough night’s sleep often follows a day of ruminating on concerns, tossing around thoughts that keep you awake. Does this sound familiar? Try some grounding techniques to clear your mind, like:
- Keeping your eyes open and taking in the details around you.
- Listening to calming music.
- Planting your feet firmly on the ground, feeling its stability.
- Focusing on a neutral conversation or even someone’s voice.
Caffeine Overload
While caffeine can be a friend in small doses, it isn’t if relaxation is the goal. And caffeine isn’t just in coffee; you’ll find it in diet sodas, chocolate, herbal teas, and even some pain relievers. A mindful approach can be a game changer, especially by cutting off caffeine intake after 3 p.m. (I have been doing it for years) if it’s been interfering with your calm.
Excessive Worrying
We all sometimes worry excessively, replaying past scenarios we can’t change or imagining the worst possible outcomes. Ask yourself:
- Are these worries rational?
- What are the pros and cons of holding on to these concerns?
- Remind yourself that most of our worries never come true.
- Visualize your worries in front of you, almost like a movie—detached and external. By seeing them as something outside yourself, you can separate from them and let them go.
Set Intentions for the Day
Mornings are the ideal time to set intentions. Thinking through your day’s goals helps streamline thoughts. Start with high-priority tasks, and list out the simpler, manageable ones. As you check them off, you’ll feel lighter. Remember, a written “done” list can be satisfying, each checkmark is a milestone to your progress.
Start a Journal
Writing down your thoughts is incredibly therapeutic, almost like a self-care conversation. Reflect on:
- What’s bothering you right now?
- Are there work or personal issues occupying your mind?
- What makes you happy today?
- Journaling creates a safe space to release your thoughts, leading to insights that often ease anxiety.
So, does this resonate with you? These little steps can make a profound difference in easing anxiety, turning it from a relentless karaoke performance into a more peaceful silence. Taking small steps, reflecting, and connecting with the people you love—all are parts of learning to live with a little less anxiety and a lot more joy.
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Crisbie Coach 