You can take advantage of the morning to define how the rest of the day will be. In the early hours of the day is where we are with more energy and it is possible to channel that force towards creativity and well-being, for example reducing the stress of the previous day or preparing to avoid it during this day.


The morning is one of the most important moments of the day in determining how the day will continue. What is popularly known as “ starting off on the wrong foot ” can be avoided to make for a better stay. The hours of sleep, food, exercise and others are points to take into account to forecast a good day, without morning stress.

Learn to reduce stress in the morning

If we don’t properly manage our time and health needs, mornings can be the most stressful part of our days. Many of us grapple with a load of responsibilities and worries every morning in preparation for work or school, but it doesn’t have to be that way. With a little time management, morning stress can be drastically shortened. Here are some tips that can help you reduce it or prepare your day in advance to avoid stress.

Hours of sleep

There is no humanly possible way to have a good day if the night did not allow for adequate rest. According to specialists, the normal thing for adults is to sleep between eight and eight and a half hours each day. The important thing is that those hours of sleep are continuous, since the body needs that sequence for this function to be effective. Failure to comply with this period is one of the public health concerns of developed countries, where statistics show that this is less and less observed.


Cortisol is a hormone considered responsible for stress. To maintain adequate levels of this in the body, one of the keys is healthy eating. Giving the body the necessary nutrients can help a lot. What is recommended is a diet that includes protein, complex carbohydrates, essential fatty acids, vitamins and minerals. Vegetables, fruits and seeds are considered the friendliest. At the same time, industrialized dairy products, refined sugar, drinks such as coffee and cola and sweeteners that contain aspartame are discouraged, as they stimulate the production of this hormone.

The exercise

Physical exercise as a daily routine helps to avoid the morning stress that plagues so much. Sports or different practices such as yoga, tai-chi, meditation and even different breathing techniques help to make the start of the day more enjoyable. Currently, a large percentage of society goes running, skating or doing some kind of exercise before starting the working day or starting the required activities. They help reduce tension, in addition to generating physical benefits that are reflected in different daily aspects.

Dedicate yourself at least 15 minutes

It is recommended that each person dedicate to themselves at least 15 minutes a day. Whether for relaxation or recreation, this time can prevent many ailments, both physical and emotional, such as “gastritis, colitis and gastrointestinal diseases such as gastric ulcer, headache, emotionally, insomnia, irritability and loss or increase of appetite.


With or without a professional by your side, it is advisable to start the day with the music. Sounds can help relaxation and positive thinking. When the activity occurs within a professional field, it is called music therapy and is defined as “the management of music and its musical elements (sound, rhythm, melody and harmony) performed by a qualified music therapist, with an individual patient or a group” . It is “a process created to facilitate and promote communication, relationships, learning, movement, expression, organization and other relevant therapeutic objectives, in order to satisfy physical, emotional, mental, social and cognitive needs.”

Roads with beautiful landscapes

The beginning of the day can be the hardest part of the day. Tiredness, pessimism about things to come, a little anxiety and other issues intervene in the early hours of the morning. Facing the situation with strength and optimism can help make the rest of the day less difficult. One of the ways to do this is by choosing the best way to reach the necessary destination.

Whether you have to go to work or to study, or whatever the activity you are waiting for, traveling a beautiful route, with a beautiful landscape, lightens the load. When the context improves, the same happens with what happens inside each person.

Verbalize annoying situations

It is not true that when certain things are silenced, those situations or problems cease to exist. In fact, specialists agree that what is covered with silence or other forms appears later in the form of some symptom. Therefore, to avoid the stress of the repressed, it seems more convenient to verbalize what causes discomfort. Talking to someone, no matter how minimal that talk, can help make the rest of the day much more bearable. Once the problem leaves that intimacy that is consciousness itself, the solution begins little by little.

Avoid “magic solutions”

Avoiding problems is often a common and easy way out for many people. Finding “magic solutions” where everything is left to chance, luck or fate does not seem appropriate to continue with a normal day. Facing the event and working on the resolution is the first step. Otherwise, while waiting for the miracle, for the precious divine and heavenly intervention, the most likely thing is that the conflict will extend over time and the stress will reach not only the morning hours but the entire day.

Deepen self-confidence

If there is any feeling capable of opening the least thought of doors, it is trust. Not just anyone or a third party: the most important of all is that directed to oneself. It may not be possible to achieve everything with it but, without a doubt, without having it surely nothing will be achieved. Every morning pending bills, plans and obligations haunt thousands of minds with the classic repertoire of “what remains to be done.” Feeling the conviction of being able to achieve it, of being able to achieve it is a good way to face those points.

Avoid forcing yourself into annoying activities

To comply, to look good with the other, not to confront, to fulfill the expectations of others, many times people are loaded with activities that not only do not interest them but are annoying. There are times when obligations are unavoidable, for example, those related to the world of work. However, there are many others that can be avoided and without which each morning could be better. Convincing yourself to leave this spectrum of other people’s interests is a good step so that every day you lack stress and unnecessary pressure.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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