Over 75% of Americans report having physical symptoms due to stress and it is estimated that 75 to 90% of doctor’s visits are for stress-related issues. That’s a lot of stress!
There are plenty of things that can cause stress and anxiety throughout our day, whether that’s current events, stress at work, relationship problems or really any other emotional event that leaves us feeling worried, anxious or panicked. But not to worry, there are certain proactive things you can do to reduce your stress levels and mornings are the best time to do them.
In the morning you are rested, fresh and motivated and it’s simply a lot easier to think more clearly before the day starts throwing curveballs at you. If you begin your day with a de-stressing morning routine rather than starting it in a frenzy, you train yourself to calm down your nervous system and create the energy to be able to tackle your whole day.
Here are our TOP 10 ways to start your morning more centered, calm and happy and a lot less stressed.
#1 Get Up Earlier
Getting up at least an hour earlier than usually gives you plenty of time to calmly get ready for the day, go through your morning routine, eat a healthy breakfast and prepare for the day. Rushing through the morning can get your nervous system to be in overdrive right from the get go, but when you get up early – somewhere between 5 and 6am – you have time to prepare a game plan for the day while focusing on important things like self-care.
#2 Meditate
Meditation is one of the most powerful antidotes to stress. Calming your mind decreases the production of stress hormones like cortisol and adrenaline, while at the same time increasing the production of neurotransmitters that are associated with well-being and calmness like serotonin, dopamine and oxytocin. Believe it or not, meditating on a regular basis is one of the most powerful strategies to improve your overall health and recent studies proved that even one single meditation can activate genes that increase your well-being and down-regulate the genes that are associated with disease. Additionally, people who meditate regularly report higher levels of happiness, lower levels of stress and anxiety and greater feelings of purpose and connection.
#3 Journal
If you are just a little bit like us, you have a million and one things to do on your mind at any given moment. Taking the time in the morning to journal for a few minutes, writing down everything that’s on your mind and prioritizing what needs to be done on that particular day takes a lot of pressure off your brain because you don’t have to remember everything. On top of that, you can release emotions, feelings and thoughts onto a piece of paper and with that allow your brain to be more thoughtful and creative all throughout the day.
#4 Take a Cold Shower
We know, it doesn’t really sound like a lot of fun, but taking a cold shower in the morning comes with some crucial benefits. Ayurveda has been using cold showers for ages to treat anxiety and depression while at the same time improving blood circulation and toning your skin. The coolness of the shower is seen as a good stressor that helps trigger various helpful responses within our body. It can reduce pain and inflammation, stimulate our body’s natural cell repair mechanism and boosts metabolic processes. Try it for yourself and you will see how taking a cold shower strengthens your body’s sympathetic and parasympathetic nervous system, helping you to release stress and stay healthy.
#5 Ditch the Coffee
Another suggestion you may not like, but drinking coffee to get a boost of energy will only let you crash a little while later and you may end up with jitters, headaches and nausea, which stresses you out even more. Instead enjoy a soothing cup of tea or even better, start your day with a green smoothie. This way you will have the energy you need to meet your day head on.
#6 Avoid Social Media
Social media can take up a lot of your precious time and can get you riled up in no time. In order to reduce stress in the morning avoid social media, put down your phone, don’t turn on the TV to check the latest news and keep your laptop powered off until you had your quiet time, ate a healthy breakfast, went to the gym, took your cold shower and got ready for the day.
#7 Go to the Gym
Since you woke up at least an hour early, why not use the time and go to the gym? You’ll get a big dose of endorphins that have been shown to have an incredibly positive impact on reducing stress and it’s been proven that morning exercise is good for your brain to have a productive day. Choose whatever form of exercise you like, whether that’s taking a yoga class, going spinning or hitting up the gym, just make sure you give your brain a big boost and kickstart your metabolism for the day. An added bonus of morning exercise is that you avoid the crowds and don’t have to fight for a spot for your yoga mat or equipment at the gym.
#8 Use Grapefruit Essential Oil
A quick and easy way to destress in the morning – or any time of day, really – is to place a couple of drops of grapefruit essential oil – wild orange essential oil is also a great option – in the palms of your hands, rub your hands together and cup your hands over your nose and mouth. Now breathe deeply for 10 breaths. There is no need to resort to a certain type of breath, simply allow your breath to flow naturally and breathe in the relaxing scent.
#9 Plan Your Day Beforehand
To get a head start on a stress-free morning and day, take a few moments the night before to write a short, realistic schedule for the day ahead that outlines your upcoming activities. It may seem obsessive to you, but the truth is that uncertainty can weigh heavily on our nervous system and creating a plan for the day ahead can help soothe our worries. A recent study showed that creating a basic structure for the day ahead reduces the amount of decisions we have to make in the morning and with that helps to anchor our nervous energy.
#10 Sing
Starting the day with music can make all the difference. Put on an uplifting playlist of your favorite songs and sing along with it. You can even dance to it and get your blood flowing. The vibration of your voice can have an incredibly calming effect on you. Or you may feel like putting on a calming, soothing playlist that allows your mind to relax. Tune into your energy on that particular morning and decide what music will best support your stress-reducing morning routine.
Being stressed out is no fun and while we are all hustling to achieve our goals and dreams, doing it becomes a lot easier when we don’t have to deal with stress on top of it. Mornings are the perfect, quiet time to take some measures to reduce your stress levels and set yourself up for an amazing day.
SHUT DOWN STRESS WITH A RELAXING MORNING ROUTINE
Joschi & Monika
#BoldNaked
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