May 8, 2024

5 Stress busters for morning time

The morning sun rises, illuminating the start of a new day. However, amidst its glow, many people face the weight of stress, setting an uneasy tone for the hours ahead. Mornings can be daunting, especially with the pressure to tackle daily tasks looming over us.

Cortisol, the stress hormone, plays a part in intensifying these feelings. During those first waking moments, cortisol levels spike in what's known as the Cortisol Awakening Response (CAR), adding to our morning stress.

Just like cortisol prepares us for a flight or fight responses, “the CAR prepares us for the day. It promotes alertness and mobilises [sic] energy so that our brain, muscles, and other organ systems function properly. It also has a role in regulating our mood, immune function, and digestion.”

In this blog, we unveil five stress busters for your mornings, promising a more peaceful and productive day.

You can embrace tranquillity and bid farewell to morning stress by starting your mornings with these tips:

• Wake earlier
• Take steady breath
• Daily affirmations
• Cut caffeine
• Wholesome breakfast

Wake Earlier

In the whirlwind of mornings, we often find ourselves rushing from the moment we wake up. Hitting snooze repeatedly only heightens the frenzy, triggering a surge of adrenaline and cortisol as we scramble to get ready. However, by waking a few minutes earlier, we can savor a more tranquil entry into the day.

Those precious few minutes create a buffer that softens the rush, offering a relaxed start to the morning. Instead of feeling pressured, we can take our time to shower, dress, and enjoy a leisurely breakfast without the burden of time constraints.

This slight adjustment remarkably impacts the rest of the day, fostering a more composed and positive mindset to face any challenges. And remember, a well-rested night is the key to making those early mornings truly rejuvenating and worthwhile.

Take Steady Breath

Amid life's complexities, there exists a profound stress-relieving remedy that's simple and accessible—our breath. Often underestimated yet remarkably potent, the art of conscious breathing holds the key to rediscovering tranquillity and balance.

Our breath acts as a vital bridge between mind and body, nourishing the brain with oxygen and preparing it for a day of productivity. Research has unveiled the remarkable benefits of breathing exercises, including reduced cortisol levels, slower heart rate, and lowered blood pressure. It's like a natural elixir of calm that’s always within reach.

When stress arises, remember to pause and connect with your breath. Take deep, intentional inhales and exhales, fully immersing yourself in the present moment.

Engage in mindfulness practices that center around your breath, such as box breathing or the 4-7-8 technique. As you embrace the steadiness of your breath, you'll find yourself grounded, centered, and ready to face the day with newfound serenity and resilience.

Daily Affirmations

In the rush of morning chaos, finding tranquillity might seem impossible. Yet, the magic of daily affirmations offers a pathway to inner calm amidst the storm. Backed by research from the University of California, affirmations have been shown to reduce cortisol levels by over 40% during stressful situations. By focusing on meaningful traits or aspirations like "I am kind" or "I am beautiful," you can create a powerful shield against morning stress.

The beauty of affirmations lies in their simplicity, allowing you to choose phrases that resonate with your heart. Whether it's "I am grateful for my life" or "I begin my life today," the moment you feel your morning zen slipping away, repeat your chosen affirmation.

Cut Caffeine

While the morning cup of coffee can be a delightful ritual, it's essential to be mindful of its potential impact on stress and anxiety. Research suggests that individuals with anxiety disorders might be more susceptible to the effects of caffeine, which could exacerbate feelings of unease.

Before reaching for that cup of coffee, consider the impact caffeine can have on your morning state. Limiting or avoiding caffeine in the morning might be beneficial, and you can explore alternatives like black tea, or a refreshing glass of lemon water to start your day on a gentler note.

Wholesome Breakfast

Breakfast is the most important meal of the day, and choosing nutritious foods can significantly impact your overall mood and stress levels. Opt for a balanced breakfast that includes healthy fats like sausage from grass fed livestock, fruits, and proteins to sustain energy throughout the morning. Remember to hydrate with a glass of water to kick-start your metabolism.

Beyond physical nourishment, don't neglect your mind. Consider incorporating mindfulness practices during breakfast – try eating without distractions, savoring each bite, and being fully present in the moment. Such mindful eating can bring a sense of serenity to your mornings and reduce stress.

Bottom Line

Morning stress, while a common experience for many people today, isn't a death sentence. You need not live with it; and you can eliminate it. Embrace acts like waking earlier, taking steady breaths, having daily affirmations, getting a wholesome breakfast, and cutting on caffeine. Stress management is a continuous process, so make sure you’re faithful to your routine.

dhf

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