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Each of us has days when we get up on the wrong foot: we wake up in a bad mood, get angry at everything and everyone, worry … Such an unsuccessful morning happens even with psychologists and psychotherapists who know how to manage their emotions. Let’s talk about what methods they use in such situations.
1. Keep a diary
The habit of writing in a diary every morning helps to reduce stress levels and reduce the feeling of unpredictability in life.
“First of all, I make a list of tasks for the day. This allows me not to worry that I might forget something. Then I choose a mantra for today, a short, positive phrase that I will repeat throughout the day. And in the end I list a few reasons for joy and gratitude. This exercise creates an optimistic attitude from the very beginning of the day,” says child psychiatrist and psychotherapist Jack Turban.
2. Walk
Fresh air helps to calm down and uplifts the mood. “Usually I go for a walk with the dog as soon as I get up. We walk for about 10-15 minutes – an active start to the day helps reduce stress. Sometimes while walking I listen to podcasts – it also helps to relax, ”says psychiatrist Jessica Gold.
3. Concentrate on sensations
“If I wake up stressed, I allow myself to just enjoy the morning without thinking about the issues that cause stress. And as an exercise, I try to focus on my feelings for 10 minutes. For example, when I drink morning coffee, I try to fully experience its taste, smell, warmth from a hot mug in my hands.
This clears the mind of extraneous thoughts and helps to return to the present moment. Sometimes I listen to quiet, calm music in parallel, ”says child psychiatrist Nea Chodhary.
4. Read or listen to something inspiring
“I believe that stress is better to prevent than to try to overcome. And the best way to do this is to start the day on a positive note. Find a source of inspiration for yourself: it can be an excerpt from a book that lifts your spirits, positive affirmations, a lecture by a person you admire, or something else,” recommends clinical psychologist Riana Elise Anderson.
5. Deal with stress
This advice may seem strange and even unpleasant, but its point is to get used to living with stress – since this is a natural and inevitable state that everyone is familiar with.
“Every morning I take 10 minutes to realize all the negative, heavy, stressful things that have accumulated inside. Practicing mindfulness, I imagine all these unwanted thoughts and experiences in the form of some kind of pictures or images, and then discard them from me, ”says psychotherapist Brittany Johnson.
6. Protect your borders
“When I get stressed in the morning, the first thing I do is put some restrictions in place to protect myself. For example, that I will not answer calls, letters and messages until I get myself together and calm down, ”says psychologist Rebecca Leslie.
By protecting our boundaries and allowing ourselves to rest without guilt, we save ourselves from stress and burnout. Boundaries also allow us to free up our time and energy for activities and projects that truly bring us joy.
7. Deep breathe
Psychotherapist Kristin Mikhoff practices deep breathing to combat stress. Her favorite technique is called “alternating nostrils while breathing.” This exercise takes no more than 5 minutes:
- Pinch your nose and hold your breath for 4 seconds.
- Open the right nostril and exhale through it for 4 seconds.
- Inhale through the right nostril for 4 seconds.
- Close both nostrils and hold your breath for 4 seconds.
- Open the left nostril and exhale through it for 4 seconds.
- Inhale through the left nostril for 4 seconds.
- Repeat for 5 minutes.
8. Soak in bed
“When you wake up, do not rush to get up, give yourself the opportunity to lie down in bed for a while. Hug a partner or a cat purring at your side, or even just a soft blanket – close contact stimulates the production of endorphins, helps the nervous system to relax and reduces stress levels.
I always allow myself to lie in bed for at least 5 minutes before getting up. It helps a lot to get ready for a busy day, ”explains psychotherapist Caitlin Anderson.