When you wake-up in the morning there are certain things you can do to give a good start to your day.
Following five tips are easy to follow so you need to do very little but can benefit a lot from doing them on regular basis.
Neuroscience suggests that we need 21 days to develop a new habit.So why not giving these five rituals a try for 21 days and experience the uplift in your mood and life in general.
1...Take a few deep breaths before leaving the bed :
Its not a rocket science but it can do wonders .Inhaling air deeply through your nose up to the count of seven in a way that your belly comes out then hold your breath up to the count of three now exhale it fully through your mouth up to the count of ten .
This is not a fixed rule and you can adjust your breathing according to your comfort but exhalation should be longer than inhalation with a pause in between.
The mechanism behind this simple exercise is that by taking deep breaths you are actually stimulating your parasympathetic nervous system which is normally activated during rest and sleep. It counteracts the effects of sympathetic nervous system ( sympathetic system gives you fight or flight response) .
This is most beneficial to people suffering from morning anxiety as it neutralizes the effects of catecholamines (i.e hormones release in blood in response to stimulation of sympathetic nervous system)
2...Do some workout:
It can be anything from a brisk walk to some kind of exercise for about 20 minutes (more beneficial if you exercise in natural environment).
The main purpose is to move your body to release neurotransmitters ,endorphins and serotonin, commonly known as happy hormones. Exercise is really beneficial to those having depressive mood as they can feel joyful by releasing their own happy hormones during exercise. (In case you are suffering from clinical depression consult your doctor for proper medication as well)
3...Maintain a gratitude list:
What's more enjoyable than maintaining a list of all the things you are blessed with. This technique shifts your attention from the things you are lacking in your life to those you are grateful for.
By doing this simple exercise you are developing a habit which moves your mind from the emptiness in life to the fullness of life. I myself often stuck in a habit of complaining instead of focusing on all blessing which I m having on a daily basis.
You can be thankful for a thing as simple as having food to eat, a place to sleep comfortably ,having a healthy body etc. By making this habit a part of your routine you can boost your mood within seconds. Keep practising it throughout your day as well and notice the difference in your life and well-being.
4...Take a healthy breakfast :
No one can deny the benefits of healthy breakfast. Never ever skip your morning meal.After so many hours of fasting you definitely need something to energize yourself in the morning otherwise low sugar levels i.e hypoglycemia can make you feel lethargic ,exhausted and anxious, you can't be your best when you are not energized so do yourself a favour and eat healthy breakfast which includes eggs ,cereals ,milk ,butter ,fresh juice etc.
I am not in favour of tea or coffee although these caffeinated drinks can boost your energy levels for a short time and later make you craving for more of them .Beside this caffeine can worsen your anxiety by stimulating your sympathetic nervous system .
If you find it difficult to resist then you can take it but on full stomach ,never take it on empty stomach as it can cause acidity symptoms and heartburn. Try to slowly cut down your caffeine intake.
5...Positive mindset:
Your mind start believing what you feed in it so do some nice motivational self-talk .Focus on today's task ,don't try to control the outcome of your task ,just do your best with your best intention and enjoy the experience.
When people try to control the result of a particular task they feel anxious and tensed .Often we become so focused on the result that we forget to do certain things which can improve the outcome ,so instead of overburdening yourself with something which is out of your control pay attention to things which you can do right at this moment to get the desired outcome.
Stop worrying and live this moment. In this way you can free yourself from unnecessary stress and distractions.
I hope these simple but proven tips can give your day a good start ,key is to make them a part of your routine.
...All the best
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