My Morning Ritual Helps Me With My Anxiety

Photo by Michael Skrzypek

I have been tweaking my morning routine for many years and have found a framework that helps me start my day with a healthy stroll rather than a flat out sprint when the alarm goes off at 6am. A key part of this success is not taking in any media until I have finished with my little rituals. Media means not only news and social media, but also emails, texts and alerts. Even classical music with announcements in between songs is off the table. Anything that is vying for my attention, unless I have purposely set it up for some early critical task or an emergency, is to be silenced. When you have a busy brain like mine it is easy to get swept away on someone else’s rollercoaster of needs and attention rather than what I had intended to accomplish. Even with the pandemic going on, when no one would blame me for scouring news first thing to see what dangers lurked ahead in my day, I have stuck to this rule (save for the first week).

My morning rituals include meditating first thing, stretching and journaling with coffee. If my brain is active with ideas, thoughts or concerns, and I am finding it difficult to meditate, I might journal first to clear my head. I find that my mind noodles on things overnight and keeping new information out allows for it to transfer various mental connections or resolutions from the sleepy subconscious mind to the waking mind. I can then write these thoughts onto physical paper in my journal which helps me process my experiences, my world, my life and my mission. When I would grab my phone first thing and check all of those media touch points, I would lose this vital piece of learning, understanding and growth. Instead my head would be filled with a whole new bevy of thoughts and concerns. They call it the "attention economy" for a reason.

After meditating, stretching and journaling, then it is time to really wake the system up in the form of exercise. Strength training, cardio or even a brisk walk with the dog do the trick. After I take the pup out I try and find sunshine and take a sun bath, letting the rays further wake up my senses. I usually have a light breakfast and then hit the shower. For two years now I have finished that nice warm rinse with three minutes of the coldest water I can get. Not only is this good for your immune and cardiovascular systems, but it helps build some serious fortitude. When you mind is screaming “No freaking way!” and your will says, “Oh yes we are, son”, you're building a neural pathway to overcoming something that frightens you.

All of these steps have put me in a position where I dictate how my morning will begin, choosing to wake my mind and body up in a ritualistic way that gives me peace, strength, fortitude and natural energy, rather than adrenaline fueled worry that leaves me feeling like a passenger on a runaway train. My anxiety has lessened to a great degree and my panic attacks are now few and far between. There are other steps I take throughout the day, but this morning routine has proven to be the linchpin. Safeguard your world and your goals like precious jewels. It is so easy to let outside influences leave you in a reactive state rather than a responsive state.

Barton Quigley lives in San Francisco. He pursued several of his own business start-ups for twenty years before launching a successful dog walking service. His dream was to escape the ruthless corporate grind and find a passion job would end the nightmare of anxiety and panic attacks. Barton discovered his own busy, overthinking, passionate brain needed some tender loving care, understanding and guidance. He began to study a wide array of subjects around health, specifically mental health, as well as productivity - life hacking - for living his best life. Through deep contemplation, therapy, and endless self experimenting, Barton found his own lasting truths and techniques, bringing a greater sense of stability to life just as it is, while still pursuing passionate dreams. His current passion is to share his library of lessons, tips and tricks to help others.