Does this scenario sound familiar?

You’re startled awake by loud, jarring sounds (and then that happens several times over, as you continue to press the snooze button). The moment you creep in to consciousness, you’re discovering your phone alarms, and before you awake, you have been invaded by upgrades related to other people’s lifestyles. You notice that your heart pounding as you react to this day’s information and skim the headlines. You hurry to get feel as if you have run a marathon before you arrive at your workplace and to work on time. You realize that you’ve forgotten to eat, or else you grab something eat and to go on the way into the office. You later understand that you can not even recall what your coffee tasted like.

If you’re finding that you’re easily stressed or overcome by anxiety during the day, you might want to consider how your mornings might be setting the tone for the day ahead.

For me personally, the wake-up telephone (pun intended) came after I had a baby. Before that, getting a wellness coach had helped me sort out from one like the scenarios described above to a and ease. Afterward, my daughter came and, well, let’s just say my sense of stability and sanity went flying out the window. Exhausted from everything related to getting a mother (while still running my business, seeing clients, and staying up late to finish everything I didn’t have time to do before my kid’s bedtime), I slipped to the habit of”sleeping in” until my daughter woke up. For a little while, I convinced myself that I caught up on sleep. However, it became clear that I thrust myself into a country of reactivity from the minute my eyes opened and needed to respond to my own needs rather than my own. It became to feel a sense of control over what happened to me, and I found my stress and nervousness exerted over the course of the day to levels.

Becoming aware of this idea of reactivity–which is, a condition where you are constantly reacting to what’s being thrown at you, instead of having the ability to act without stress as your own free spirit–has been an important step toward fixing this stressful cycle. Situations where we’re continually being asked to react to external factors–particularly if the stimuli are damaging as streams of news alerts, a blaring alarm clock, or even the possibility of failing as a parent –activate our mode. This state of mind can lead to elevated prices, which sends the signal into our body and mind that we’re fighting for survival from the get-go.

The need for control over a person’s life (along with belonging, esteem, and purposeful existence) is considered by social psychologists to be among the four basic human needs. Individuals who recognize that a high level of control over their lives report higher life satisfaction and well-being, plus they have lower degrees of anxiety and depression. (They have better immune function and reduced risk for cardiovascular disease–bonus!

Whether you’ve got kids or not, here are four strong yet simple tweaks to days — and your routine that could signal the end of mornings that are stressed-out. These small changes have given me enormous results and have allowed me to live each day with much more ease and energy:Article continues below

1. Wake up early.

Clearly, is really a reason every productivity anxiety relief self-help article keeps telling you to do this. You can really begin the day before responding to the demands of everyone else. Giving yourself more time in the morning may also make space for setbacks, such as an emergency email or traffic you need to respond to prior to your commute. The more time you can”have” your time in the morning, the longer you can stay from reactivity. Even 10 to 15 minutes can make a difference that is significant.

2. Wake up gently.

As previously mentioned, it’s easy to boost your cortisol by jolting awake–so that and levels have been already higher anyway. Try choosing softer music for your alarm so that you’re not too, well, alarmed. Allow yourself to stay a few minutes thinking about your goals for the day.

3. Journal using the “daily three” method.

Focusing on the things we could control in our own life is a strong strategy for staying anxiety – and – anxiety-free daily. The two people developed a journaling practice that does not need a massive amount of time to do this powerful mindset shift thing in the day. Take five to 10 minutes every morning to compose the following:

Three gratitudes: Attempt to find the attributes inside of your self you wish to concentrate on. Honor what attempt to phone in great, and exists. Decades of research reveals overwhelming effects such as optimism and life satisfaction health and sleep quality, and relationships that are much more connected.

Three brags: Provide yourself with evidence of your successes and give yourself space to become proud. We make inferences about values, attitudes, and our character traits through commenting on our behaviours or celebrating. Therefore,”bragging” on your positive behaviors can help reinforce a more positive sense of self (i.e., increased confidence and self-esteem) rather than the unwanted self-talk that most of us are utilized to. Try starting the sentence with I am proud of myself for…

Three desires: What do you need for yourself today? This may be whatever you expect, dream, or desire for. Try not to censor yourself. By way of example, here are a couple of of mine: I want fulfilling and meaningful work; I desire a solid body; I want more respectful and skilled dance partners; I desire expecting relationships; I desire more drama; I desire less strain on myself.

Looking for gratitudes, brags, and wants brings our beliefs about ourselves and the planet. This, then, helps us develop a feeling of control and helps us take charge of our state that is psychological rather than staying in a country of reactivity.

What many of us don’t realize is how much control we can actually have over our mental state. Shifting out of reactivity and intentionally starting your day proactively will likely have a positive ripple effect into every aspect of your life. Making a few changes to how you start your day by establishing a consistent morning routine can have everything to do with your ability to cope with whatever life throws your way.