How often do you start your day with stress? Chances are, you’re not starting your day with the intention of being stressed.
According to The American Institute of Stress, Americans are experiencing stress levels that are 20 percentage points higher than the global average. Around 55% of Americans are stressed during the day, while the global stress level out of 143 countries is 35%.
It is reported that chronic stress is common in the workplace, with 94% of employees experiencing stress at work. And 63% of American workers would consider quitting their job if it meant avoiding work-related stress.
Stress is a natural response to any kind of pressure or demand. It’s your body’s way of preparing for action or fight-or-flight.
The truth is, you can never run away from stress; it is part of our daily lives. But you can learn to manage it and in some cases use it to your advantage.
Starting your morning with rituals that set the tone for your day can help you de-stress and feel more in control.
As a stress management coach, I know it’s important to have a few go-to de-stressing rituals. So I decided to write this blog to give you some ideas to start your day stress-free.
Let’s get started!
Table of Contents
10 Simple Morning Rituals That Will Make Your Mornings Less Stressful
1. Make your bed
Most people first roll over and hit the snooze button when they wake up but making your bed can help you start your day stress-free. Making your bed in the morning gives you a sense of accomplishment.
Additionally, it will keep you from going back to bed because the bed is made, and you wouldn't want to mess it up again. Plus, seeing your bed looking neat and tidy every morning gives you a sense of calm and order.
At the end of a tiring day, you'll go home to a neat, tidy, and welcoming bedroom.
2. Drink a glass of water
Health problems such as migraines, hypertension, and obesity can be worsened or kick-started with dehydration [1].
Additionally, a study found that dehydration negatively affects a person’s vigor, short-term memory, and attention. Whereas rehydration alleviated fatigue and improved short-term memory, and attention.
Drinking water is a good way to start your day off right by hydrating yourself and replenishing the fluids lost during sleep. To prevent additional stress from health-related problems, drink a glass of water in the morning and throughout the day.
3. Have a mindful moment
Train your mind to be more mindful. Mindfulness is being aware of your thoughts, feelings, and surroundings in the present moment.
Remove all the noise from your head, and focus on the here and now. You can do this by thinking of three things you are grateful for today.
4. Keep your phone away
According to Penn Medicine, frequent Facebook users tend to have worse mental health than those who use it less often. It might be tempting to check your phone as soon as you wake up, but try to resist the urge.
Don't let the negativity of the digital world get to you first thing in the morning. You can check it later in the day when you have the time and energy to deal with it.
If you fear missing out on something important, remember that there's only so much that can happen in a day. You can update yourself on what happened later in the day.
5. Take a bath
Taking a bath can help you relax and unwind.
A cold shower can potentially relieve depressive symptoms [2]. And a warm bath can improve your emotional and mental health, soothes your muscles and joints, and can help improve your sleep patterns [4].
After you take a bath, you'll feel cleaner, more relaxed, and refreshed. This can help you feel better about yourself, which may improve your mood.
6. Dress up quickly
One of the most time-consuming tasks you do in the morning is getting dressed.
Try not to overthink too much, you'll save time in your busy morning by choosing your clothes the evening before. One less decision to make in the morning and less time-consuming, win-win!
7. Have a healthy breakfast
Eating a nutritious breakfast can help you feel full and energized throughout the day. The right breakfast will keep you feeling full and energized until lunchtime.
To save time, prepare your meal the night before, so it's ready to go in the morning. You can also choose a quick breakfast that doesn't require much prep time, such as a smoothie or plain yogurt with fresh fruit.
8. Feed your mind with positivity
Positive thoughts can influence your mood and behavior more than you realize. To start your day on the right foot, think about something that makes you happy, such as meeting a friend for lunch or a self-care activity.
You can also listen to your favorite podcast or music to uplift your mood.
9. Write your to-do list
Write down all the things you need to do during your day. This is a great way to stay organized and ensure you don't forget anything.
Prioritize important or difficult tasks first while you still have the energy. So when you start feeling tired after a few tasks, know that the next ones are easier to get done or can wait until tomorrow.
10. Leave the house early
When you go to work or plan to go somewhere, leave your house earlier than usual. You might encounter stressful situations beyond your control, such as traffic jams or long lines at the store.
Leaving early will allow you to feel less anxious about the time and still make it on time.
What to do next?
The next step is to practice these tips regularly and see how much stress you can reduce. You might find some of these simple morning rituals work well for you while others don't.
If you're still feeling stressed out, consider talking to a professional. They can help you find the right methods to reduce stress and improve your quality of life.
If you are looking for a stress management coach, you can schedule a call with me by clicking here to see if we are the right fit!
Again, stress is something that we all have. We can't run away from it, but we can learn how to manage it better.
About the Author
Alexa Hanshaw
Co-Author: Irish Doton
Alexa Hanshaw is a health and stress management coach who helps women be the CEO of their stress. She empowers her clients to push past the confusion of the health and wellness industry to create lifestyle habits that bring them energy and work with their bodies instead of against it.
Join her free Facebook group, Be the CEO of Your Stress and follow her on Instagram, Facebook, and Youtube for quick, easy & healthy tips on stress, health, fitness, nutrition, sleep, and how to stay mindful!
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