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Stop Waking Up Anxious: My "Anti-Stress" Morning Routine · Create The Best Me

• 0:00
  Does your morning start with a jolt?
• 0:03
  The alarm goes off and before your feet even hit the floor, your mind is already racing.
• 0:11
  Did I forget to text anyone back?
• 0:14
  Did I leave someone off my list?
• 0:17
  How am I going to clean up this house?
• 0:21
  Even after the big day is over, we often wake up in survival mode.
• 0:25
  The holidays might be winding down, but our cortisol is still ramped up.
• 0:32
  Today I'm inviting you to hit pause.
• 0:35
  I'm not just going to tell you my five minute anxiety routine; we're actually going to do the most important part of it together right now.
• 0:46
  So find a comfortable spot, put away your cell phone where you can't see it, and let's reset our nervous system.
• 0:55
  Step one happens before I do anything else.
• 0:59
  I drink a large glass of water.
• 1:01
  Here is the connection to anxiety: When you sleep, you get dehydrated and dehydration causes a spike in cortisol, your body thinks it's in a drought! So if you have water nearby, take a sip now.
• 1:20
  Here is the connection to anxiety: You are telling your nervous system, You're okay.
• 1:24
  Here is the connection to anxiety: We have this, and it flushes the system and calms the physical stress response immediately.
• 1:33
  Here is the connection to anxiety: Step two is where the magic happens.
• 1:36
  Here is the connection to anxiety: We carry anxiety in our physical bodies, specifically in our jaw, our shoulders, and our neck.
• 1:45
  Here is the connection to anxiety: You cannot think your way out of anxiety; you have to move it out.
• 1:51
  Here is the connection to anxiety: I want you to do this with me right now.
• 1:54
  Here is the connection to anxiety: Don't just watch, join me.
• 1:57
  Here is the connection to anxiety: Let's turn off the fight or flight switch.
• 2:01
  Here is the connection to anxiety: We're going to do three rounds of 4-4-4 box breathing.
• 2:06
  Here is the connection to anxiety: We'll inhale for four, hold for four, exhale for four.
• 2:13
  Here is the connection to anxiety: Ready?
• 2:14
  Here is the connection to anxiety: Close your eyes if you'd like.
• 2:17
  Here is the connection to anxiety: Inhale, 2, 3, 4.
• 2:24
  Here is the connection to anxiety: Hold, 2, 3, 4.
• 2:29
  Here is the connection to anxiety: Exhale, 2, 3, 4.
• 2:34
  Here is the connection to anxiety: Inhale, 2, 3, 4.
• 2:39
  Here is the connection to anxiety: Hold, 2, 3, 4.
• 2:44
  Here is the connection to anxiety: Exhale, 2, 3, 4.
• 2:49
  Here is the connection to anxiety: Inhale, 2, 3, 4.
• 2:53
  Here is the connection to anxiety: Hold, 2, 3, 4.
• 2:57
  Here is the connection to anxiety: Exhale, 2, 3, 4.
• 3:03
  Here is the connection to anxiety: Inhale, 2, 3, 4.
• 3:07
  Here is the connection to anxiety: Hold, 2, 3, 4.
• 3:12
  Here is the connection to anxiety: Exhale, 2, 3, 4.
• 3:18
  Here is the connection to anxiety: Good.
• 3:19
  Here is the connection to anxiety: Open your eyes.
• 3:20
  Here is the connection to anxiety: Notice how your shoulders dropped two inches?
• 3:24
  Here is the connection to anxiety: That's cortisol leaving your body.
• 3:28
  Here is the connection to anxiety: Now let's release what I call, and everyone else, the tech neck.
• 3:34
  Here is the connection to anxiety: If you're standing up like me, stand tall, keep your feet hip wide apart.
• 3:40
  Here is the connection to anxiety: If you're sitting down, sit straight, keep your feet hip wide apart.
• 3:46
  Here is the connection to anxiety: So I want your feet flat on the floor.
• 3:48
  Here is the connection to anxiety: Relax your shoulders and your back.
• 3:52
  Here is the connection to anxiety: Drop your right ear to your right.
• 3:57
  Here is the connection to anxiety: Don't force it down.
• 3:59
  Here is the connection to anxiety: Just let gravity take its place.
• 4:02
  Here is the connection to anxiety: Extend your left arm out to the side and gently feel the stretch all the way through your neck.
• 4:10
  Here is the connection to anxiety: Let's hold that for 20 seconds.
• 4:13
  Here is the connection to anxiety: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
• 4:34
  Here is the connection to anxiety: Now let's repeat on the other side.
• 4:37
  Here is the connection to anxiety: Drop your ear to your left shoulder.
• 4:41
  Here is the connection to anxiety: Again, let it just fall naturally.
• 4:43
  Here is the connection to anxiety: Try to stay straight, I'm kind of moving.
• 4:48
  Here is the connection to anxiety: Now, raise your right arm and let's hold that for 20 seconds.
• 4:53
  Here is the connection to anxiety: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 13, 14, 15, 16, 17, 18, 19, 20.
• 5:14
  Here is the connection to anxiety: Finally, let's roll our shoulders back in, big three circles, three times.
• 5:23
  One, two, three: one.
• 5:28
  1, 2, 3: two.
• 5:33
  1, 2, 3: three.
• 5:40
  1, 2, 3: Just a simple movement that sends a signal of safety to your brain.
• 5:45
  1, 2, 3: Step three, now that your body is calm and your mind can listen.
• 5:50
  1, 2, 3: Step three is choosing "One Word." When we wake up anxious, our brains are looking for problems to solve.
• 5:59
  1, 2, 3: We need to give the brain a different job.
• 6:02
  1, 2, 3: I close my eyes, I take a breath and pick a word like 'Ease,' 'Patience,' or'Space.' What is your word of the day?
• 6:15
  1, 2, 3: What do you need most?
• 6:18
  1, 2, 3: Take a moment right now, find it.
• 6:21
  1, 2, 3: Once you have it, lock it in.
• 6:24
  1, 2, 3: Why does this matter?
• 6:26
  1, 2, 3: Because you cannot pour from an empty cup.
• 6:30
  1, 2, 3: If you start your day running on empty, trying to please everyone else, you have nothing left for yourself.
• 6:38
  1, 2, 3: Give yourself these few minutes.
• 6:40
  1, 2, 3: It's not selfish; it's essential survival work for women our age.
• 6:46
  1, 2, 3: Now if you feel like this stress isn't just a holiday thing and it feels chronic, and maybe you're seeing it show up as stubborn menopause belly, that won't go away.
• 6:58
  1, 2, 3: Make sure to subscribe.
• 7:00
  1, 2, 3: Next week I'm releasing a deep dive episode explaining exactly how high cortisol is driving that physical belly fat and the specific changes we need to make to fix it.
• 7:13
  1, 2, 3: Take your one word with you today and I'll see you next week.
• 7:18
  1, 2, 3: If you'd like additional information about today's episode, you may find that at createthebestme.com/ep148.
• 7:29
  1, 2, 3: Until then, thank you for watching and I wanna wish you a happy stress-free holiday.
• 7:36
  1, 2, 3: Catch you next week.
• 7:37
  1, 2, 3: Bye for now.