Morning Routine for Anxiety - Dr. Rajan Shastri

Do you wake up already feeling anxious — before the day has even started?

That's not weakness. That's biology.

Your cortisol (stress hormone) spikes 50–60% within the first 30 minutes of waking. For people with anxiety, this spike is even higher. The result: racing thoughts, tight chest, and a sense of dread — all before breakfast.

This guide gives you the exact morning protocol I share with my patients to break that cycle.

Inside this 6-page guide, you'll find:

→ The science behind why mornings feel so hard for anxious people

→ A complete 30-minute step-by-step morning routine with timings

→ Box Breathing, Sunlight Exposure, and Movement — explained properly

→ What to eat for breakfast to reduce anxiety (and what to avoid)

→ A 10-minute emergency version for busy mornings

→ When morning anxiety means you need professional help

This is not generic wellness advice. Every technique in this guide is evidence-based and used in actual clinical psychiatric practice.

Save it. Use it tomorrow morning.

— Dr. Rajan Shastri, MD Psychiatry