For the last year or so, I struggled with intense anxiety. Whether it was about my business, making money, getting pregnant, having enough friends, or thinking about others judging me, it was daily. Several people had suggested I create a “morning routine”, and truthfully, I rolled my eyes in the beginning. I had done journaling, but couldn’t see how breathwork and writing would magically change things for me. It sounded like a big commitment, and I was stubborn. Once things got bad enough and I felt absolutely desperate, I decided to give it a shot. But instead of following a routine that other people prescribed to me, I created my own.
I’ve been doing my own daily routine every weekday morning for the last 6 or so months, and it’s been a game changer. It gives me the space to be with myself, slow things down, and process. I think of it now as routine as brushing my teeth. If I started my day without brushing my teeth, I wouldn’t feel right. And this routine feels the same way.
Here’s my recipe:
Breathwork - 5 minutes of deep breathing while listening to music. I typically play the same song (Faith’s Hymn by Beautiful Chorus), and breathe to the music. It ends up being about 6 seconds in, 6 seconds out. It forces me to take deep breaths, which slow down my heart rate and really calm me down.
Journaling - I follow the same 5 prompts everyday, and it usually ends up taking 1 page. The prompts include:
Feeling: Everything I’m thinking/feeling in that moment. Doesn’t need to be full sentences. This is basically a word vomit and tends take up most of the page.
What I know for sure: This part is just based on facts, not feelings. For example, if I write down that I’m feeling anxious about a doctors appointment coming up, in this section, I’d write something like, “the appointment is tomorrow and there’s nothing I can do between now and then that will change anything”.
Grateful/Celebrate: This is where I get to reflect on things I’m grateful for or things I want to celebrate. It could be something as big as getting a new client, or as small as eating something delicious for breakfast.
Called to do today: This is where I reflect on what I’m being called to do that day outside of my regular tasks.
Mantra: I create different mantras depending on what’s coming up for me that day. For example, if I’m having anxiety about work, my mantra may be, “My success is inevitable”. I usually tend to recycle mantras since I sometimes need to hear/see them multiple times before they sink in.
Coming from a former skeptic, I highly recommend considering incorporating a daily routine in your life that works for you. What are you willing to say yes to?