Starting the day when overwhelmed by social anxiety can be tough, but there are steps you can take to make the morning more manageable and set a positive tone for the day ahead. Here's a morning routine that can help:
Wake Up Gently: Avoid rushing out of bed. Set your alarm to allow for a few extra minutes of relaxation in the morning. Starting the day with a sudden jolt can increase anxiety.
Practice Mindfulness or Meditation: Before getting out of bed, take a few minutes for mindfulness or meditation. Focus on your breath and ground yourself in the present moment. This can help reduce anxiety and set a calm tone for the day.
Positive Affirmations: Practice positive self-talk. Remind yourself of your strengths and capabilities. Use affirmations like "I can handle social situations," or "I am worthy of connection and support."
Stretch or Exercise: Engage in some gentle stretching or light exercise. Physical activity can help release tension and boost your mood.
Limit Social Media: Avoid diving into social media or news right after waking up. These platforms can sometimes exacerbate anxiety, especially in the morning.
Have a Nourishing Breakfast: Eat a balanced and nutritious breakfast. Fueling your body properly can positively impact your mood and energy levels.
Plan Your Day: Take a few minutes to plan your day and set realistic goals. Break down tasks into smaller, more manageable steps. This can help reduce the feeling of overwhelm.
Practice Breathing Exercises: If you start feeling anxious, use deep breathing exercises throughout the morning to help you stay centered and calm.
Use Comfort Items: Have comforting items or clothing nearby. Wearing something that makes you feel at ease or having a favorite mug for your morning beverage can provide a sense of security.
Give Yourself Extra Time: Allow for extra time in the morning routine to avoid feeling rushed. When we feel hurried, anxiety can increase.
Start with Familiar Faces: If possible, initiate interactions with people you feel comfortable around first. For example, say good morning to a close colleague or a friend at work.
Break Tasks into Smaller Steps: If there's a social task you need to accomplish in the morning, break it down into smaller, manageable steps. Focus on completing one step at a time.
Remember that progress takes time, and it's okay to take things one step at a time. If social anxiety significantly impacts your daily life, seeking support from a mental health professional can be beneficial in developing coping strategies and reducing anxiety over time. Be kind to yourself and acknowledge the efforts you make toward managing social anxiety.