Rushed, stressful mornings are never a solution, but sometimes they are a reality. How do you get rid of this rush and ensure you leave feeling comfortable?
It may be helpful to break these seven morning habits.
Morning habits
It is not unusual for us to stress about leaving the house in an organized manner in the morning. “The stress hormone, cortisol, peaks in the morning,” says Elizabeth Shirtcliffe, a research professor at the Center for Neuroscience and Psychology at the University of Oregon. HuffPost.
“Mornings are really hard. So, even if you follow a healthy routine, you can still suffer from morning jitters. However, there are definitely daily habits that can make you feel more anxious in the morning. These are them.”
Habits that can contribute to stressful mornings
Wake up and go to sleep at different times every day
“The way to make the transition from sleep to wakefulness a little easier is to make mornings less predictable,” Shirtcliff says. “Waking up at very different times of the day can be very hard on your body.”
“If you wake up at 5 a.m. one day, at 8 a.m. the next, and at 10 a.m. the next, your cortisol peak can't hit properly.”
Get out the door quickly
“On chaotic mornings, you can't do your normal morning routine, and then the day starts with extreme anxiety,” says anxiety therapist Amber Benziger.
To combat this, Benziger says it's a good idea to create a basic morning routine for yourself. “This can relieve some of the stress and anxiety you feel.”
Instantly check messages or news
Bombarding yourself with too much information in the morning doesn't make you feel calm. “Checking social media, headlines, or emails first thing in the morning can leave you feeling overwhelmed or distracted from your morning tasks,” says Benziger. So try ignoring your phone when you just wake up.
Insufficient sleep
“A good night's sleep is important for reducing anxiety about the next day,” Shirtcliff says. “If you get a good night's sleep, you'll have a very good cortisol waking response. I would say the best secret to reducing anxiety in the morning is getting a good night's sleep.”
Drink too much caffeine
Having too much caffeine can be a cause for anxiety, Benziger says. “Caffeine can sometimes mimic the feeling of anxiety.” Additionally, excessive caffeine intake can be a way to unconsciously deal with problems like sleep deprivation or even dehydration, Benziger says.
“Try not to rely on caffeine too much.” The sixth tip is not to drink caffeine on an empty stomach: “Then your stress increases even more.”
Start your day with negative self-talk
According to Benziger, starting your day with negative self-talk or self-critical dialogue can also contribute to feelings of anxiety. “Try to catch yourself in a pattern of negative self-talk and then think about how these thoughts might be making you feel stressed or anxious throughout the day,” Benziger said.
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