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Between our working lives and personal time, spare moments of peace and calm are hard to find.
And the mornings are no exception.
It may be that you find yourself rushed every morning as you try to get both your kids and yourself ready for the day.
Or that you have to resort to doing your makeup in the car as you sit in the morning traffic jam on your way to work.
Or that, in your haste to get out the door, you forget your keys, your laptop, or (gasp!) your phone.
When we start our days out with this rushed, frantic routine, we’re ultimately setting ourselves up for a similar, stressful pattern throughout the day.
For better or for worse, the morning habits we have influence how the rest of our day unfolds, and their effects can either positively or negatively spill over into each activity that follows.
Fortunately though, there are ways you can set yourself up for the day that promote efficiency, clarity, and a sense of control, all of which work together to reduce and even prevent stress throughout your day.
It all comes down to your morning habits, and what you make of your time from the moment you wake up, to the moment you head out the door.
Use these 8 morning habits to not only fuel your productivity and efficiency, but to also guard against stress and anxiety throughout your day.
8 Morning Habits to Prevent Daily Stress
1. Break a sweat. While it may be difficult to drag yourself out of bed to exercise first thing in the morning, a morning workout is beneficial for your health in more ways than one. Studies have shown that just a 10 minute walk can release those feel-good endorphins and quickly elevate your mood, and making a habit of daily exercise like this can have positive, lasting results. According to the Anxiety and Depression Association of America, daily exercise can significantly help your mind to better cope with stress, and even lowers your chances for developing depression over the next five years.
2. Take a cold shower. As someone that loves the luxury of a hot shower in the morning, this has been a hard habit for me to get into. However, taking a cold shower in the morning has tremendous health benefits. Not only does it increase your alertness for the day, but cold showers have also been proven to increase your tolerance to stress, and can actually help to reduce your anxiety over time. Plus, it’s far better for your hair and skin and will help both to retain their moisture throughout the day.
3. Meditate. If you’re looking for a one-size-fits-all approach to preventing daily stress, look no further than the practice of meditation. Meditation not only significantly reduces your anxiety, but also prevents stress while elevating your optimism, self-esteem, and your inner sense of control.
4. Practice mindfulness through journaling. Feeling a sense of control as you navigate throughout your day is key in keeping your stress levels to a minimum. A fantastic way to sort through your priorities for the day while also elevating your sense of control is to journal for just a few minutes every morning. Write down your most important goals and priorities, and use it as a means of clarifying your thoughts.
5. Express gratitude. Acknowledging what you’re grateful for presents a plethora of mental health benefits. For one, showing thanks can actually shift your perspective to see things in a more positive light. This attitude of gratitude makes it easier to manage and cope with the daily problems as they arise, and to keep things in perspective when life gets overwhelming. To start this practice, try listing five things you’re grateful for every morning. They can be things you appreciate in this very moment, experiences you’re grateful to have had, or even the things you look forward to either today or in the distant future.
6. Hone in on your strengths. It’s all too easy to fixate on the many stressors and worries of the day that are bound to come up. But instead of anticipating the worst, try utilizing positive affirmations that focus on your strengths. For instance, if you have a huge deadline coming up at work that you’re anxious about, use positive self-talk to emphasize your skills: “I’m stressed about this project deadline, but I’m exceptionally organized and I know how to prioritize my time like a boss. I can do this.”
7. Get outside. Whether you go for a morning walk, or even if you drink your first cup of coffee on your porch, be sure to step outside for a few minutes and inhale the fresh air. Taking just a few minutes like this to reconnect with nature not only gives you a chance to soak up some rays for that added vitamin D, but also ensures you’re grounded for the day and for whatever challenges lie ahead.
8. Nourish your body with a healthy breakfast. A healthy body nourishes a healthy mind and spirit, so be sure to fuel up on a breakfast that provides you with a solid source of energy. Go for high-protein and high-fiber foods that will leave you feeling fuller longer, with long-lasting energy.
