Stress management doesn’t have to be complicated. Sometimes small changes in daily habits can lead to big improvements. In a recent podcast, content creator Masoom Minawala Mehta spoke with neuroscientist Dr. Sweta Adatia about stress management. She emphasized the importance of starting your morning right.
Dr. Adatia suggested that if you want to reduce stress, you should wake up a little earlier. She said, “Fix your morning, and everything else will fall into place.” Instead of jumping out of bed and rushing into your day, try to take it slow. Give yourself some time to adjust and consider using breathing techniques.
You don’t need to spend hours on this. Just 5 to 10 minutes can make a difference.
So, what happens in the brain when we wake up too quickly? Existential psychotherapist Gurleen Baruah explains, “When we wake up, the body is still adjusting from deep sleep. If you rush into tasks right away, cortisol—the stress hormone—spikes. This can leave you feeling tired and irritable.” Over time, this “shock start” can make you more vulnerable to stress and burnout.
Baruah also talked about two brainwave states: alpha and theta. Alpha is a relaxed yet alert state, often experienced during daydreaming or light meditation. Theta is deeper, connected to creativity and reflection. To encourage these states, avoid reaching for your screen immediately. Instead, try stretching, journaling, or simply sitting in silence for a few minutes. These practices help ease your mind and lower stress.
Simple breathing techniques can be effective too. One method is box breathing: inhale for four seconds, hold for four, exhale for four, and hold again for four. Even stepping outside to soak up some natural light can help. The key is to start your day in a calm state rather than overwhelming your mind.
Research shows that stress management can significantly impact overall health. According to a recent survey, about 75% of Americans report experiencing stress regularly. Implementing small changes in the morning can improve not just mood but also focus and productivity throughout the day.
These morning rituals help us set a grounded tone for our day. So, why not give them a try?
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