Dr. Rose Bricker
Can you believe it’s time for the holidays again? The holiday seasons always come with some level of stress. Sometimes we are able to manage it, but sometimes it becomes overwhelming. What are the common stressors specific to the season? There is the stress of being over-scheduled, visits from out-of-town family, traveling out of town to see our families, expectations from family and friends, and sometimes the stress of being alone during the holidays. That’s a lot of stress! As it turns out, how you start your day matters. Here are six (science-based) ways that you can reduce your stress and anxiety, start your day with intention, and have a successful day:
Build a Morning Routine
1. Set the Tone for the Day: Get up and start the day! Lying in bed only works against you. Don’t touch the phone for at least 30 minutes! Give yourself the first 15 minutes to set the direction of the day. Next, what you say to yourself in the first few minutes of waking up makes all the difference! You can choose to start with a negative statement, or you can choose a positive statement. Our brain is always listening to what we think and say, so if you want a good day, make it a positive statement, such as, “Today, I’m going to have a great day.” “I am strong and resilient.” “I choose joy today.” Talk to yourself, direct your mind to the positive. Just three statements is all it takes. It matters!
2. Smile: Just smiling for a few seconds tricks your body into releasing dopamine and serotonin. These are the happy chemicals! You will start the day feeling better.
3. State Your Intention: Make a statement about what you want for your day. Do you want to be more kind, understanding, less judgmental, more compassionate? If so, make a statement to yourself with the intention of following through. “I will treat others with compassion.”
4. Hydrate: Our brains and bodies need water after hours of not being hydrated. Drinking a full cup of room-temperature water is important to start the brain working again. Avoid caffeinated beverages for the first hour if you can. The brain and the body need water to think clearly, not caffeine.
5. Deep Breathe: Often, our first thoughts are about the demands of the day. This is a set-up for stress. It’s important to encourage your nervous system to relax. Take a deep breath for 4 seconds, hold for 2 seconds, and exhale for 6 seconds. Repeat this 10 times. This only takes a few minutes, but it allows you to start the day from a calm place.
6. Express Your Gratitude: There are so many things to be grateful for in our lives. Every morning list three things that bring you joy, peace, or a grateful heart. The more you acknowledge the positives in your life, the more you’re training your brain to see the positive. Don’t miss the good things that are happening.
Stress, anxiety, and loneliness happen daily, not just at the holidays. If you would like more information on how to deal with these issues, please call me, Dr. Rose Bricker, at 520-820-4079 for a 30-minute complimentary meet and greet appointment. I am now offering home sessions. Again, please call me if you have any questions.