Chronological Anxiety

There are a lot of things we do in a day that are anxiety inducing and if we're to achieve balance with our nervous systems, minimise stress and improve our sleep there are a multitude of things we need to address differently. 

Here’s a chronological list of a few (trust me, there are more) anxiogenic (anxiety-inducing) activities most of you do throughout the day that negatively impact the nervous system and sleep:

Morning:

Checking phone or email immediately after waking: Exposure to devices, news, social media, or work stress right after waking can activate the stress response and hinder short-term memory.

Consuming too much caffeine: Drinking excessive or poorly timed caffeine increases cortisol levels and can lead to heightened anxiety and nervous system activation.

Rushing through the morning routine: Not allowing enough time for morning tasks can create stress and anxiety, triggering the "fight-or-flight" response.

Overcommitting or overloading the schedule: Setting too many tasks or obligations early in the day increases pressure and can cause overwhelming feelings.

Afternoon:

Multitasking excessively: Constant switching between tasks can overstimulate the brain, leading to mental fatigue and anxiety.

Prolonged screen time without breaks: Extended periods on computers or phones without mental breaks can lead to cognitive overload and disrupt nervous system balance.

Skipping meals or consuming high-sugar foods: Poor nutrition or irregular eating patterns can cause blood sugar fluctuations, triggering anxiety and impacting the nervous system.

Lack of physical activity: Staying sedentary throughout the day can lead to tension and stress buildup, making it harder to relax later.

Evening:

Working late or bringing work home: Extending work into the evening hours can prevent proper mental rest and over-activate the nervous system.

Constant social media scrolling or news consumption: Exposing yourself to negative news or social media comparison traps can increase stress levels and anxious thoughts.

Engaging in stimulating activities right before bed: Watching intense or violent shows, playing video games, or doing mentally stimulating tasks can make it difficult for the brain to wind down.

Eating a heavy or late dinner: Consuming large meals too close to bedtime can disrupt digestion and trigger anxiety, affecting sleep quality.

Using technology in bed (blue light exposure): Exposure to blue light from phones or screens inhibits melatonin production, leading to poor sleep and heightened nervous system activity.

Night:

Lying in bed while worrying: Spending time in bed ruminating about the day or future increases cortisol levels and activates the nervous system, making it hard to fall asleep.

Inconsistent sleep schedule: Frequently changing bedtime or wake-up time disrupts circadian rhythms, leading to poor sleep quality and heightened anxiety.

Each of these behaviours can cumulatively strain the nervous system, contributing to heightened anxiety, sleep disruption, and long-term health consequences.

An alternative routine could well look like this

Morning:

Wake up gently and avoid screens: Allow yourself to wake up gradually without checking your phone or email. Start the day with peaceful activities like stretching or deep breathing.

Practice morning mindfulness or meditation: Spend 5-10 minutes meditating or practising mindfulness to reduce stress and set a calm tone for the day.

Eat a balanced breakfast: Include protein, healthy fats, and whole grains to stabilise blood sugar levels and reduce anxiety later in the day.

Limit caffeine: Moderate your intake to prevent overstimulation and nervous system agitation. Keep it to 60-90 minutes after waking and within 6 hours of your day. Utilise HMN24 RISE here to provide a regulated sympathetic response alongside cellular hydration and metabolic support.

Create a realistic, organised plan for the day: Prioritize tasks and set achievable goals to reduce overwhelm and improve focus.

Mid-morning/afternoon:

Take regular breaks: Incorporate breaks every 60-90 minutes to stand, stretch, or take a brief walk. This helps prevent cognitive overload and gives the nervous system a rest. Take a serving of HMN24 FLOW, which calms the nervous system, supports hydration and energy metabolism and increases cognitive alertness and focus.

Practice deep breathing or mini-meditations: If you start to feel stressed or anxious, take a few minutes to practice diaphragmatic breathing or a short mindfulness exercise to calm the nervous system.

Stay hydrated and eat nourishing snacks: Consuming water and nutrient-dense snacks (fruits, nuts, whole grains) throughout the day helps maintain energy and reduce anxiety.

Move your body: Regular physical activity, even short walks or stretching during lunch, can reduce cortisol levels and balance the nervous system.

Evening:

Wind down work at a set time: Establish a clear boundary between work and personal time. Finish work a few hours before bed to allow your mind to relax.

Engage in calming activities: In the evening, do something relaxing like reading, journaling, light stretching, or listening to calming music.

Limit screen time and exposure to blue light: Reduce screen time at least an hour before bed, or use blue light filters to promote natural melatonin production.

Eat a light and balanced dinner: Choose a healthy dinner with balanced protein, vegetables, and healthy fats, and avoid heavy meals close to bedtime. Ideally, save 3-4 hours between your last meal and bed.

Practice gratitude or journaling: Reflecting on positive moments or writing down any worries helps reduce rumination and anxiety.

Night (pre-bed):

Create a calming bedtime routine: Develop a consistent, soothing pre-bed routine (like taking a warm bath, practising relaxation techniques, or reading a book) to signal to your body that it’s time to unwind.

Use breathing exercises or meditation: Engage in slow, deep breathing (e.g., 4-7-8 breathing) or guided meditation to activate the parasympathetic nervous system, helping you relax before sleep.

Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends, to regulate your circadian rhythms and support nervous system balance.

Take HMN24 PRE-SLEEP: This lowers stress, supports sleep latency and architecture and addresses biological functions that would hinder sleep quality.

By following these anxiolytic strategies, you can create a calmer, more balanced day that supports nervous system health, reduces anxiety, and promotes restful slee