One of the first things we can do to help alleviate stress is how you begin your day. No matter if you have gut issues, hormonal issues, autoimmune conditions, or chronic health conditions.
Is this you? When your alarm goes off, do you hit the snooze button several times? And then finally jump up, now knowing you’re running late to get to work, get loved ones up and out the door, or get to an appointment? So basically you’re in a heightened stress level from the moment you wake up until you go to bed.
Cortisol is the hormone that helps wake us up and should be higher in the morning and lower at night so we can go to sleep. When we awaken, our cortisol levels are usually high if we have optimal health. That’s the way God made us. But when we are stressed all the time, then our cortisol levels may be high all the time. This is not optimal and can cause more fatigue, brain fog, elevated heart rate and blood pressure, high blood sugar levels, mood issues, more inflammation, and a weakened immune system. And these symptoms may eventually lead to chronic health conditions like type 2 diabetes, weight gain and obesity, osteoporosis, heart conditions, and high blood pressure.
So what can we do to help decrease stress levels so our cortisol levels can return to optimal levels. instead?
Here are 3 Steps to Take in the Morning
Give Yourself Time
Set your alarm a few minutes early to allow yourself time to ease into the day. Take this time to lay in bed and allow the body to gently wake versus the stress of a loud alarm jolting us out of bed. Grab a journal from the bedside table and do a quiet time – read Bible, write a verse down and think about how it applies to your life, write prayers, do a devo, write down a list of things to be grateful for, or read one page of a book you’re wanting to read. There is no need to allow cortisol levels to spike from the moment we open our eyes. Now cortisol is supposed to be highest when we awaken – that’s what wakes you up. But you stressing out by running late in the am only increases it and will influence your loved ones as well. By planning for the day, we can eliminate stress from the get-go.
Focus on Your Body
Drinking a glass of water before drinking anything else will kickstart your system. It’s important to hydrate throughout the entire day, but your morning eight ounces will get the process going. This will help your digestive system and relieve dehydration (because you didn’t drink during the night). Doing a skincare routine, dry brushing the skin, or even gently moving your body through stretching or a short walk can also generate some energy and flip the switch between our sleeping and waking modes. And by walking outside in the sunshine, you further help reset your circadian rhythm so your body knows it is morning and time to begin the day.
Make a Plan
Make a nutritious breakfast such as a smoothie or reheating leftovers from last night, sit and make out a plan for the day. Think about the important tasks that need to be accomplished. Write down three to five things you need to do today and prioritize as to what are your top two or three. You will work on those first. Be sure to include not just work, but also a daily walk or time at the gym, time with loved ones, and healthy meals into your plans for the day. One technique I highly recommend is called time blocking to make sure you get those important tasks done. Set an alarm for 25 minutes, turn off your phone or other distractions, and focus while working. When the timer goes off, take a five minute break. Then you can resume working on that task or move to the next one.
By incorporating these three habits into your morning, you will set yourself up for the day in a way that will leave you feeling refreshed and ready for the day ahead. And you’ll set yourself up for success throughout the day because nothing breeds success more than accomplishing tiny habits throughout the day. And you’re going to be able to enjoy that first cup of coffee or tea without depending on it to pull you out of that surly morning mood. You’ll be happier which will influence your loved ones and those around you, too.
And if you want another way to help learn simple but practical steps this spring which can help you reduce your stress, then join my FREE Refresh Your Life series. Click here for details. We begin on Monday, April 22 and it runs through Friday, April 26. I’ll be giving you more strategies like this as we focus on spring cleaning our diet, kitchen, sleep, mindset, and movement through small steps which become lifelong habits. Hope to see you there.
I am a National Board Certified Health and Wellness Coach and help women over 40 who have fatigue, digestive problems, brain fog, weight management problems, as well as thyroid and autoimmune conditions. I work with you and as a team, we focus on nutrition, stress management, sleep, and other lifestyle factors to help you have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
