29 July 2025

Do you often wake up feeling nervous or worried? Mornings can set the tone for your whole day. If you start with positive thoughts, you can feel happier, more focused, and less anxious.

Taking a few minutes each morning to practice gratitude or deep breathing can help calm your mind. Try writing down three things you are thankful for or simply focus on your breath for a moment before getting out of bed. Simple routines like these can shift your mindset from stress to appreciation.

Another helpful tip is to avoid immediately checking your phone or social media when you wake up. The flood of messages and news can feed anxiety and distract you from being present. Instead, spend a little time stretching, enjoying a healthy breakfast, or going for a short walk outside.

Remember, building a positive morning routine takes practice, but even small changes can have a big impact. By prioritising your well-being at the start of the day, you set yourself up for a calmer, more productive, and more joyful day ahead.

Seven Simple Steps to Calm Your Anxiety

Here are seven easy questions you can ask yourself each morning. They can help you feel better, worry less, and enjoy your day more.

1. What is one thing I can do today to take care of myself?
When you take care of yourself, you feel stronger and less stressed. This can be something simple like drinking water, eating a good breakfast, or taking deep breaths. Doing one kind thing for yourself each day can make a big difference.

2. What am I looking forward to today?
Think about something nice that will happen, even if it's small. Maybe you will see a friend, finish a project, or eat your favourite food. Looking forward to something can help you feel hopeful and less anxious about the day ahead.

3. How can I cheer myself up or support someone else today?
Try to think of ways to encourage yourself, like saying, “I can do this.” You can also help someone else feel better. Giving a compliment or smiling at someone else can lift your own mood too.

4. What am I thankful for today?
When you notice good things in your life, it helps shrink your worries. You might be grateful for a warm bed, a pet, or a sunny morning. Saying thank you, even to yourself, helps you feel calmer and happier.

5. How can I show I care about the people I love?
Little acts of kindness, like sending a nice message, hugging your parent, or helping a friend, can help you feel loved and less lonely. When you spread care, you feel it too.

6. Can I take a break if I need one today?
Remind yourself that it's okay to pause. Even a short break to stretch, walk, or breathe deeply can lower your anxiety. Your brain needs time to rest so you can think clearly.

7. What do I want to remember about today?
Decide what you want to look back on—maybe finishing your homework, having fun with family, or staying calm when things got tough. Planning for a good memory helps you pay attention to the good parts of your day.

Try asking yourself these questions each morning. They don't take long, and they can help you feel more in control, calm, and ready for the day. Reducing anxiety starts with simple, positive steps.

Journal Daily

Beginning each day with journaling can significantly reduce anxiety levels. In addition to the prompts previously mentioned, keep a question card in your journal for the following questions. Quickly answering these each morning will offer valuable perspective, allowing you to track your progress and improvements over the course of a month.

Five Journaling Questions:

1. What is one thing I will do today to be kind to myself?

2. What good thing am I looking forward to today?

3. Who can I help or cheer up today, and how can I do it?

4. What is something I feel thankful for right now?

5. What is one happy or proud moment I want to remember from today?