Win the morning, win the day
As the end of the year nears and our plates (and diaries) feel fuller than ever, stress can start becoming a way of life. One simple way you can start to take back control is by establishing a calming morning routine. As the saying goes, win the morning, win the day.
Checking your phone first thing, multi-tasking and rushing out the door, are likely to tip you into ‘fight or flight’ – activated by the sympathetic strand of your nervous system.
The earlier in the day we engage the ‘fight or flight ‘response, the more likely your nervous system is to establish ‘fight of flight’ as your default setting, meaning you will feel more anxious and sensitive to stressors throughout the day. Creating a morning routine that promotes ‘rest and digest’, is key to setting your day up for calm.
5 ideas to promote your relaxation response in the morning:
10 x diaphragmatic breaths as soon as you wake up – slow, deep stomach breathing sends a signal to your brain that you are safe. Try putting your hands on your tummy and focusing on the rise and fall, really extending the exhale and relaxing your body
Keep off your phone – most of us reach for our smartphone the minute we rise, checking emails, messages and our calendar before our brain has had a chance to wake up! We can also end up scrolling social media, wasting time and before we know it, we’re running late
Do things slowly – set your alarm a little earlier and resist the urge to start rushing out the door - this sends danger signals to your brain
5 minutes of mindfulness - either a quick guided meditation using an app (Headspace or Calm are good) or just engaging your senses to listen to the birds outside or enjoy the taste, and smell of your morning coffee, will keep your brain happy and relaxed
Get moving - Try some gentle exercise before the day gets away on you – movement cancels out the stress response and gets the feel-good endorphins flowing
Article as published in Nadia Magazine.
Kristy von Minden, Founder of Mind Bright, is a certified Mindfulness Teacher, Key Note Speaker and Workplace Wellness Facilitator.
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