Break The Cycle Of Morning Anxiety

00:06:47
https://www.youtube.com/watch?v=YTYAmMx-d4U

Sintesi

TLDRIn this video, Katie and Ben discuss methods to alleviate morning anxiety, which can stem from cortisol levels peaking in the morning. They emphasize that rather than trying to think your way out of anxiety, engaging in physical movements is far more effective for breaking the cycle. Simple routines like stretching, walking, or yoga can help dissipate energizing cortisol and calm the mind. They also suggest preparing simple actions to take the night before to ensure a proactive approach when morning anxiety strikes. It is critical to acknowledge the feelings of anxiety as natural and to find ways to work through them physically.

Punti di forza

  • 🧠 Morning anxiety can result from high cortisol levels.
  • 💪 Physical movement is key to managing anxiety, not just thinking.
  • ✨ Setting a simple morning routine can help break anxiety cycles.
  • 🌱 Stretching or walking can dissipate nervous energy effectively.
  • 🔄 Transforming your mindset about anxiety helps mitigate it.
  • 📅 Planning routines the night before sets you up for success.
  • 💧 Deep breaths and hydration can ground you in the morning.
  • 🚶‍♂️ A brief walk, even indoors, can shift your mood.
  • 💭 Envisioning alternative actions interrupts negative thought loops.
  • 🏃‍♀️ Simple activities lead to a calmer, more productive start to the day.

Linea temporale

  • 00:00:00 - 00:06:47

    Katie and Ben discuss how to break the cycle of morning anxiety, which is often triggered by high cortisol levels upon waking. They explain that cortisol, while sometimes viewed as a stress hormone, can also be seen as an energy hormone that, if not utilized, leads to overthinking and anxiety. They emphasize that instead of trying to think our way out of anxiety, we should focus on moving our bodies to dissipate the excess energy. Ben shares personal strategies for creating a simple morning routine that involves physical movement, such as stretching or going for a walk, to interrupt the cycle of rumination. They highlight the importance of recognizing anxiety as a normal response to increased cortisol and suggest planning simple activities to engage in when feeling anxious, ultimately aiming to set a positive tone for the day.

Mappa mentale

Video Domande e Risposte

  • What causes morning anxiety?

    Morning anxiety is often triggered by high cortisol levels in the morning, which can lead to overthinking and feelings of overwhelm.

  • How can I counteract morning anxiety?

    Engage in physical activities such as stretching, walking, or yoga to help dissipate energy related to cortisol and reduce anxiety.

  • Is morning anxiety normal?

    Yes, feeling anxious in the morning is normal due to increased cortisol, which helps wake us up.

  • What should I do if I wake up anxious?

    Pause and remind yourself it's normal, then proceed with a simple activity like stretching or walking.

  • Is a complex morning routine necessary?

    No, a simple routine is sufficient. Focus on one or two easy activities instead of an elaborate schedule.

  • How does physical movement help with anxiety?

    Movement helps to utilize excess cortisol energy and can break the cycle of anxious thoughts.

  • What are some simple morning routines?

    Some examples include stretching, deep breathing, slow walking, or basic yoga poses.

  • Can envisioning a different routine help reduce anxiety?

    Yes, visualizing and choosing alternative actions can interrupt negative thought patterns.

  • How can I prepare for morning anxiety the night before?

    Plan a simple routine ahead of time to follow when waking up, which helps to reduce decision-making stress in the moment.

  • What can I do immediately to help anxiety in the morning?

    Engage in a simple, physical action such as taking a deep breath or a gentle stretch.

Visualizza altre sintesi video

Ottenete l'accesso immediato ai riassunti gratuiti dei video di YouTube grazie all'intelligenza artificiale!
Sottotitoli
en
Scorrimento automatico:
  • 00:00:00
    hi you guys Katie here head coach at
  • 00:00:02
    reorigin where you learn to retrain your
  • 00:00:05
    brain and reclaim your health I'm here
  • 00:00:07
    with our co-founder Ben and uh we're
  • 00:00:09
    going to talk about how you can break
  • 00:00:11
    the cycle of that tricky morning anxiety
  • 00:00:15
    why don't you take it away for us then
  • 00:00:16
    yeah so sometimes you may have
  • 00:00:19
    experienced waking up first thing in the
  • 00:00:21
    morning and all of a sudden the brain
  • 00:00:23
    gets activated right and there's a
  • 00:00:26
    reason why that happens in the morning
  • 00:00:28
    is when we typically have the highest
  • 00:00:30
    levels of cortisol and cortisol we know
  • 00:00:33
    is sometimes considered as a stress
  • 00:00:35
    hormone I like to think of it as an
  • 00:00:37
    energy hormone it gives us energy that
  • 00:00:40
    is then meant to be
  • 00:00:42
    utilized and sometimes if we don't
  • 00:00:45
    utilize this energy um with our bodies
  • 00:00:48
    it can tend to make its way up to our
  • 00:00:50
    mind our brain and manifest in
  • 00:00:52
    overthinking getting overwhelmed with
  • 00:00:55
    what we perceive we have to do that day
  • 00:00:58
    and it can start this cycle of morning
  • 00:01:00
    anxiety yeah and often times this can
  • 00:01:03
    grow and grow and like we find ourselves
  • 00:01:05
    waking up and just going a little bit
  • 00:01:07
    dear in the headlights one of the quotes
  • 00:01:09
    that we love we've mentioned it before
  • 00:01:10
    in this channel is that never in the
  • 00:01:13
    history of being told to calm down has
  • 00:01:15
    anyone actually ever calm down right and
  • 00:01:18
    that is because we don't think our way
  • 00:01:20
    out of anxiety as much as we sometimes
  • 00:01:23
    try and do that we actually need to move
  • 00:01:26
    our way out of anxiety you might have
  • 00:01:29
    experienced that
  • 00:01:30
    sometimes the brain serves you up this
  • 00:01:32
    thing that we maybe we perceive it as
  • 00:01:33
    being like a problem and we just keep
  • 00:01:35
    ruminating on it we're not really
  • 00:01:37
    getting anywhere right we're just
  • 00:01:39
    thinking about it from different angles
  • 00:01:40
    and trying to tackle it and we never
  • 00:01:42
    really get to the bottom of it I had
  • 00:01:44
    this roommate back in college I won't
  • 00:01:46
    mention your name his name um but he
  • 00:01:49
    used to be obsessed with trying to beat
  • 00:01:51
    certain levels on video games and I
  • 00:01:53
    remember sometimes he would get so into
  • 00:01:55
    it that hours would go by he would just
  • 00:01:57
    keep on trying again and again and again
  • 00:01:59
    to beat this level and I told him one
  • 00:02:01
    time you know you realize there's
  • 00:02:03
    another option here right he thought in
  • 00:02:05
    his mind that the option is between like
  • 00:02:07
    win or lose solve it or not and the
  • 00:02:11
    other option I says you could you could
  • 00:02:12
    turn off the game and you could go
  • 00:02:14
    outside it's a beautiful day right take
  • 00:02:16
    a break this is actually known in
  • 00:02:19
    behavioral psychology as repetition
  • 00:02:21
    compulsion and it's that urge that drive
  • 00:02:25
    that sense of urgency that we have to
  • 00:02:27
    try and solve problems with thinking
  • 00:02:29
    yeah and when it comes to M anxiety
  • 00:02:33
    because as we mentioned the real root of
  • 00:02:35
    the issue is simply the presence of a
  • 00:02:38
    chemical that gives us this energy and
  • 00:02:40
    sometimes nervous energy feeling the way
  • 00:02:43
    forward is not is rarely to think our
  • 00:02:45
    way out of it a better approach is to
  • 00:02:48
    move out of it so what I like to do what
  • 00:02:51
    I found really helpful is to set up the
  • 00:02:55
    most simple possible morning routine you
  • 00:02:58
    can possibly think of in this day and
  • 00:03:00
    age morning routines are super popular
  • 00:03:01
    Everyone likes to talk about their
  • 00:03:03
    really elaborate 12ep three-hour morning
  • 00:03:05
    routine this isn't that this is not that
  • 00:03:08
    I'm not going to actually give you a
  • 00:03:09
    specific routine because I think it's
  • 00:03:11
    helpful to come uh come up with it on
  • 00:03:13
    your own but I can certainly share some
  • 00:03:14
    examples of things that I do and that
  • 00:03:16
    have helped me and pretty much it just
  • 00:03:19
    involves sometimes thinking of one thing
  • 00:03:22
    so if I find my my mind spinning up in
  • 00:03:25
    the morning maybe I'll say okay this is
  • 00:03:28
    this is that morning anxiety coming
  • 00:03:30
    instead of doing that you know trying to
  • 00:03:31
    solve that problem I'm just going to
  • 00:03:33
    imagine myself getting out of bed and
  • 00:03:36
    stretching my arms overhead and taking a
  • 00:03:38
    deep breath or something and then I'll
  • 00:03:40
    say okay uh and I'll just go and do that
  • 00:03:43
    and the act of getting your body into
  • 00:03:46
    motion actually starts to already break
  • 00:03:48
    that cycle other things you can do are
  • 00:03:51
    get up go outside if you have access to
  • 00:03:54
    doing that go for a slow walk can be in
  • 00:03:57
    nature or even just a slow walk across
  • 00:03:58
    your living room
  • 00:04:00
    but getting yourself moving slowly
  • 00:04:03
    fluidly deliberately this is the way
  • 00:04:06
    that we actually start to use up that
  • 00:04:08
    cortisol that is meant to serve you
  • 00:04:10
    meant to give you energy and allow it to
  • 00:04:12
    start to dissipate yeah absolutely I
  • 00:04:15
    think I mean it's so valuable the the
  • 00:04:17
    envisioning especially right just
  • 00:04:19
    envisioning ourselves choosing a
  • 00:04:22
    different route choosing to do something
  • 00:04:24
    a little bit different from what we were
  • 00:04:26
    normally doing before right we're
  • 00:04:28
    interrupting old pathways these these
  • 00:04:30
    Pathways of of rumination of repetition
  • 00:04:32
    compulsion and we're just saying hey I'm
  • 00:04:34
    going to do it a little bit differently
  • 00:04:36
    today um for me personally breaking this
  • 00:04:39
    cycle also it was really helpful um when
  • 00:04:43
    I recognized what was going on to also
  • 00:04:45
    remind myself like this isn't a
  • 00:04:47
    dangerous thing anxiety you know it's a
  • 00:04:49
    it's a normal emotion to experience
  • 00:04:53
    especially in the morning because it's
  • 00:04:55
    natural that our body produces more
  • 00:04:57
    cortisol in the morning helps us wake up
  • 00:04:59
    so when we wake up if that if that
  • 00:05:03
    initial response is to be oh God here
  • 00:05:05
    goes this anxiety again to just pause
  • 00:05:07
    and say it's normal I feel it's normal
  • 00:05:10
    to feel this way there's extra cortisol
  • 00:05:12
    in my body and so I'm feeling a little
  • 00:05:14
    bit more anxious than I normally would
  • 00:05:17
    and then I proceed to get up take a big
  • 00:05:19
    yawn walk into the living room walk back
  • 00:05:21
    into the bedroom you know do do some
  • 00:05:24
    yoga poses get a glass of water any of
  • 00:05:26
    those types of things just to break up
  • 00:05:28
    that pattern exactly
  • 00:05:30
    and the whole idea of like setting or a
  • 00:05:33
    certain sometimes it even helps do this
  • 00:05:36
    the is that then your brain can default
  • 00:05:40
    to that new routine you don't have to
  • 00:05:41
    think about oh what should I do instead
  • 00:05:43
    and try and create a strategy on the
  • 00:05:45
    spot you've already set it up you can
  • 00:05:47
    you can kind of get ahead of it by
  • 00:05:48
    saying okay you know the night before
  • 00:05:51
    tomorrow if I wake up with that morning
  • 00:05:53
    anxiety as I might um I'm just going to
  • 00:05:56
    do this no matter what you know and that
  • 00:05:58
    sense of no matter what
  • 00:06:00
    makes it so that you are just getting
  • 00:06:02
    out of that cycle going to sometimes
  • 00:06:04
    like going to a yoga mat where you're
  • 00:06:06
    going to sit and take a few deep breaths
  • 00:06:08
    and it can be literally as simple as
  • 00:06:10
    that but that at least changes the
  • 00:06:12
    channel changes the trajectory and sets
  • 00:06:15
    you up to literally break this cycle of
  • 00:06:18
    morning anxiety yeah absolutely so we
  • 00:06:21
    love to hear from you on this channel um
  • 00:06:23
    let's get some ideas going leave some
  • 00:06:25
    comments below what are some keep them
  • 00:06:28
    simple what are some really simple
  • 00:06:30
    morning routines some things that you
  • 00:06:32
    can do that you might plan ahead of time
  • 00:06:34
    that can get you out of that cycle into
  • 00:06:36
    your body and flowing to use up that
  • 00:06:40
    energy in a way that calms the system
  • 00:06:42
    and sets us up for a nice
  • 00:06:45
    day
Tag
  • morning anxiety
  • cortisol
  • physical movement
  • routine
  • mindfulness
  • stress management
  • energy regulation
  • anxiety alleviation
  • behavioral psychology
  • simple routines