How a 5-Minute Morning Routine Can Reduce Anxiety and Improve Mental Health
If you struggle with anxiety, your mornings may feel rushed, ungrounded, or downright chaotic. But even just 5 intentional minutes can help you create a sense of calm before the day starts.
I’m Bree Sutton, a therapist who works with anxious minds, high achievers, and athletes. I’ve seen firsthand how a simple morning routine can shift someone's emotional state and support better mental wellness throughout the day, and I want to share those insights with you.
Why morning routines help with anxiety
Anxiety feeds on unpredictability.
When your morning is hectic, your brain goes into overdrive.
A routine—even a short one—offers a sense of control and calm.
For many of my clients (and myself), starting their day with intention helps them regulate their nervous system and stay grounded. It's not about being perfect; it's about creating a consistent rhythm that signals safety to your brain.
5 minutes can change everything
Here are a few simple practices you can include:
Deep breathing: Try exhaling longer than you inhale to calm your nervous system
Journaling: Write down 1 intention or gratitude
Stretching: Gentle movement to reconnect with your body
Stepping outside: Ground yourself with natural light or fresh air
This becomes your anchor before the chaos of the day begins.
As a mental health therapist, I often say: your morning routine is mental conditioning.
When you're operating under pressure, having a familiar practice—even something as simple as breathwork—can rewire your brain toward resilience and calm.
How morning routines complement Brainspotting
Believe it or not, making changes in your morning routine could boost the results from therapy, including Brainspotting therapy.
Many clients come to me for brainspotting therapy, especially those seeking deep healing and performance enhancement, and I’ve noticed that those who follow a morning routine have better results, as it enhances their ability to integrate what emerges during sessions.
If you’re wondering what is brain spotting therapy, it’s a powerful neurobiological tool that uses your field of vision to access, process, and release trauma and emotional blocks. When combined with mindful daily habits like a morning routine, the impact multiplies.
You can always start small - here’s a 5-minute routine template
1 min: Grounded breathing
2 min: Gentle movement or stretch
1 min: Gratitude or journaling
1 min: Silence or intention-setting
That’s it. You’re already taking a step toward anxiety relief.
Start with change today
Creating a morning routine is one of the simplest but most effective ways to support your mental health. You don’t need an hour—just a few minutes to show up for you.
If you feel stuck, overwhelmed, or unsure where to start, you don’t have to do it alone.