Beat Stress In Morning To Have A Good Day




Stress is considered as the common cold of the mental psyche. Although occasional stress can help improve our focus and performance, living with 'chronic stress' on the other hand can backfire with many negative effects. That's because your body's natural alarm system fight-or-flight is constantly 'on' in this state. The constant persistence of chronic stressors make us constantly be on guard or in a worry state, leading to anxiety which inturn converts hard to cope stressors into hopelessness and leads to depression.

When under stress, the body instructs the adrenal glands to release a surge of hormones, including adrenaline and cortisol. While these hormones are produced to suffice the immediate requirements of the body to deal with the stress at hand, overexposure to cortisol and other stress hormones can disrupt almost all your body's processes putting you at increased risk of numerous health problems, including heart disease, sleep problems, digestive problems, thyroid problems, depression, obesity, memory impairment and depressed immune system. Cortisol is also known as the death hormone, because it is highly toxic and catabolizes muscle mass, organs, diminishes your strength and recovery and makes people unable to cope with daily life.

Unhealthy Habits that Further Negate our Ability in Coping Stress

* Self Abuse - Stress can have you negatively filling up every minute of the day making it a mental disability. Related article: Stop Self Criticism

* Substance Abuse - Smoking, drinking, using pills or drugs to relax can only provide momentary relaxation effects but will surely increase stress levels and promote depression significantly in the long run.

* Out of Balance Nutrition - Overeating or undereating can both affect your body's ability to absorb the required nutrition which can further disrupt your body's ability to cope with stress naturally. According to recent studies reported by the Body Ecology website, cortisol can disrupt your body's vitamin D uptake which is 'the' essential element your body requires to remain healthy.  Note that Vitamin D acts more like a hormone than a Vitamin. Related article: Vitamin D - Elixir of Life

Mismanagement of Time - While relaxation is important, procrastinating, zoning out in front of the TV or computer or any other non productive activity for long periods of time within the day is not healthy and does nothing for satisfaction derived from self achievement.  Therefore, get up and do something productive, even if it means doing gardening, keeping your closet in order, shining your shoes etc.

* Social Withdrawal - Withdrawing from friends, family and feel good activities is one of the worst things you can do to sink yourself deeper. A study conducted at Ohio State University and published in the journal Psychoneuroendocrinology showed that  healthy social interaction can even heal wounds twice as fast which is directly linked to lowered production of the stress hormone cortisol during healthy social interactions. So make sure to wear that smile even if you do not feel like it. Related article: Breathe and Smile to Decrease Stress

* Aggressive Disposition - Taking out your stress on others like angry outbursts and physical violence will not just get you in a hay of trouble but will further increase your cortisol. Apply self control for your body sake.

The less control you have over your stressors, the more uncertainty they create. Therefore, the mantra is to managing stress in a well informed fashion. Although cortisol is a triggered response to a stressful situation which can happen at any time, it is important to note that in general, higher levels of cortisol are present early in the day and it is crucial to tackle them effectively right there and then to enjoy a better day ahead. To do so you need to note the following -

Do Not Undersleep - Sleeping less than 6.5 hours will cause disruption in your insulin receptor sensitivity, which will increase your risk for diabetes, obesity, heart disease, accelerate aging and raised cortisol levels. The real trick is to optimize your lifestyle so the sleep you get every night is restful, restorative and 'drug-free'. Related article: Beat Insomnia Naturally

Do Not Oversleep - When your life is full of energy and ambition, you rarely encounter oversleeping. Oversleeping is considered sleeping more than 9 hours a day. One of the immediate side effects of oversleep is the increased production of cortisol. In addition to cortisol, oversleep disrupts production of the brain’s neurotransmitters, primarily seratonin. With inadequate seratonin levels comes inadequate melatonin levels in the night portion of our circadian rhythm. To know more about circadian rhythm, please click here.

Exercise Regularly - Although 'higly intense' forms of exercise can increase cortisol levels in the body, a person who routines mild exercise regimen has a higher threshold for physical stress and will experience lower cortisol levels in reaction to intense exercise than an inactive person who attempts the same level of activity. Routine exercise is known to release endorphins that decrease stress. Therefore, the best time to exercise is in the morning to undermine the effects of cortisol. Related article: Increase Testosterone Naturally

Perform Daily Rituals - Daily rituals are an essential part of maintaining a consistent lifestyle. In addition to providing a daily dose of sanity, there are numerous other advantages in adopting personal rituals.
- Spiritual/Religious Ritual in the Morning - There are various studies that show health benefits related to over all well being in keeping a spiritual ritual in the morning. Even if you do not believe in religion or spirituality, believe in the self healing power within yourself and meditating on it for 5 minutes prior to leaving for work. Related Article: Study: Faith In God Improves Mental Health

- Newspaper Reading in your Work Breaks - This will not just keep you informed about the daily news but also keep you away from that cigarette (if you are a smoker) during the break.
- Similarly you may adapt any productive ritual even later in the day that you like, the results of which will dramatically reduce your stress levels.

Applying to the above given information should not just help you decrease stress in your life but also help you maintain a healthy happy wholesome life. I wish you all the best.

Related Label: Anxiety-Depression