As a person whos dealt with anxiety since I was a kid, I find that Im often most anxious first thing in the morning. When I open my eyes, all of the worries and potential stressors that await me flood my mind. The pit in my stomach makes me want to stay in bed as long as I can so I dont have to face the day ahead.

Of course, this avoidance only exacerbates what Im feeling. What alleviates it is just the opposite: Getting up on the earlier side so I have time for my morning routine. These days, thats making an iced coffee, taking my dog for a walk, following a short workout video, writing my to-do list for the day and when time permits meditating and journaling.

Morning routines are powerful and set our pattern for the rest of the day, Lee Chambers , an environmental psychologist and well-being consultant in Britain, told HuffPost. A worry-filled morning will often flood into an anxious afternoon. Conversely, starting the morning with intention creates a sense of calm and confidence that makes the rest of the day seem more manageable.

So how do you create those morning rituals that will quiet your racing mind and stick with them? Below, experts offer some helpful advice.

How to start a solid morning routine