Acknowledging Stress is the First Step
We all experience stress. Whether it is preparing for an exam, worrying about bills, or trying to juggle it all, stress is a normal part of life. As inflation is set to skyrocket and the world feels like it’s falling apart, more and more Canadians are feeling the pressure. Learning ways to de-stress are becoming more important. I’ve complied 7 steps to help you de-stress and find your healthy morning routine.
Stress can lead to fatigue, headaches, stomach aches, muscle tension… the list of side effects and symptoms is long. Essentially, your body will start to shut down if you’re under intense stress for extended periods of time. Stress can cause you to pick fights with the people you’re closest to and leave you miserable. In short, stress can be the biggest obstacle in your career, relationships and every part of your life.
One proven way I have found to help de-stress, is a purposeful morning routine. What’s so special about mornings? Why do so many successful people give the early morning so much credit? I am going to empower you with the steps you need to wake up early, de-stress and be unbelievably productive with a 7 step healthy morning routine.
STEP 2 DO IT ON PURPOSE
Your morning sets the tone for the rest of your day. By waking up earlier, you gain control of your mornings. Likewise, we all know that a bad start can bring the rest of your day down with it. Being a morning person doesn’t mean you have to be disgustingly cheerful from the moment you pop out of bed. Anyone who knows me, knows I hate waking up. I am awful first thing in the morning! But, starting your day on purpose, as opposed to only waking up because you have to be somewhere, is a fantastic way to hit reset on your mental well-being.
STEP 3 DO IT FOR YOURSELF
It’s all about you! If you live with someone, especially young children, you may have a hard time finding a quiet place to do anything. Waking up before everyone else will give you the peace and quiet you need. You need time to yourself! Just for yourself. Waking up early is a great way to make that happen. There are multiple studies showing morning people are generally happier. One study even showed that morning people are less likely to be depressed than people who prefer evenings to do their work. As someone who has struggled with mental health my whole life, just because I know something is good for me, doesn’t mean I’m always able to implement. If you’re like me, and have a hard time dragging yourself out of bed each morning, keep scrolling through these 7 steps for inspiration to create your healthy morning routine.
STEP 4 BE KIND TO YOURSELF
Make a gradual change. Like anything else, if you start tomorrow by waking up 2 or 3 hours earlier than you usually do, you’re going to fail. Don’t set yourself up for failure and be honest with yourself. Start by waking up 15 minutes earlier than normal. Then, after a week of successfully getting up, wake up 15 minutes earlier than that every few days. Slowly adopt this new habit.
STEP 5 HELLO SUNSHINE!
Exposure to sunlight can send signals to the brain that says it’s time to be awake. That’s why waking up to sunlight can also make it easier to get out of bed. Leaving the curtains open at night will help you wake up naturally. However, 1.8 million Canadians work shifts that fall between midnight and 5am. Shift work disrupts the internal biological clock (circadian rhythm) and can make these efforts an uphill battle. If you work shift-work, you can find a natural light or sunrise alarm clock that will do the trick. Like so many Canadians, even if you work day shift hours, the winters are long and daylight hours are short! In the winter, I have my normal bedside light on a timer and have it set to come on 10 minutes before my alarm goes off.
STEP 6 SET YOURSELF UP FOR SUCCESS
Move your alarm clock. Once you’re out of bed, you’re less likely to go back to sleep. Move your alarm clock, or cellphone to a shelf across the room. This is a great way to make sure you get out of bed. Once you’re up, stay up, even though your bed is calling. Find little rewards for yourself. Think of something you would really look forward to. It could be a steaming cup of coffee or tea. It could be a large breakfast. Whatever it is, find something that motivates you and look forward to it every morning.
STEP 7 BE CONSISTANT
Once you’ve gradually gotten to the time you want to wake up, continue to wake up at the same time. If you go to sleep and wake up around the same time each day, you’ll condition your body to naturally be tired and wake up at those times. If this doesn’t work with the hours at your job, like a continental 12-hour rotation, create a 1 to 2 week sleep schedule and try to stick to it as much as possible. You don’t need just a 24-hour routine, your body can adapt and remember longer periods of time.
It’s important to figure out what works for you and do it. Whatever it takes to get out of bed, it’s worth it. Don’t go off how you feel. It’s likely that you’ll feel groggy and frankly, grumpy! But once you get up, even just 10 minutes earlier, you’ll feel much better, I promise.
How to Create a Healthy Morning Routine?
Create Your Perfect Morning
Your morning, will set the tone for the rest of your day. There are many ways to start your day each morning but the best way to reset your mind is if you have a routine, a ritual, something you do just for you. To outwit that groggy grumpy morning self, you need a plan. How to create your perfect morning? Plan for it the night before. It only takes 10 minutes to plan your morning if you do it the night before. Not having a direction for your morning can be enough to motivate you right back to sleep. When you wake up, you should know exactly what you need to do so auto-pilot can take over.
Creating a time and a space to check-in with yourself is a great way to de-stress. Find the things that make you happy, it’s your morning! You’re responsible for creating your morning and waking up on purpose. For me, it’s a time to de-stress and find calm before the chaos. I peruse beautiful interiors on Pinterest while I enjoy my first cup of coffee, because that is my happy place. Then I make myself a good breakfast before enjoying a long hot shower. I carry my stress in my upper back, so after my shower, I stretch and check in with myself for 5-10 mins. Only then do I start to get ready for the day. As with so many things in life, do it intentionally and do it for yourself, no one else.
What does your perfect morning look like? Leave a comment below and stay tuned for more tips & tricks for a healthier mindset.
