A Simple Guide to Decreasing Your Stress Hormone
Do you ever feel like your body is on autopilot? Or that your nervous system is constantly on edge?
Unfortunately, many people struggle to manage stress, which can lead to normalizing these feelings.
We’re here to tell you: feeling constantly stressed doesn’t have to be normal. It’s not easy, but implementing a daily routine or ritual can help reduce overall stress and allow your body to truly relax.
Let’s begin by looking at some ways we may be increasing our stress without even realizing it.
A typical morning might start with waking up to an extraordinarily loud iPhone alarm, which jolts your body into fight-or-flight mode before you even get out of bed. You may then grab your phone and scroll through social media, check missed messages, or review your schedule for the day. This can feel productive, but in reality, it may increase anxiety. After that, you head to the kitchen and drink a cup of coffee. Although coffee is enjoyable, it is also a stimulant that can spike cortisol levels.
This may sound like a typical morning routine or habits many of us have formed in our daily lives.
Some simple swaps can make a big difference.
Consider using a more calming alarm or even investing in a sunrise alarm clock that wakes you more gently. Instead of reaching for your phone right away, try reading a book or writing down your intentions for the day while still in bed. Coffee might feel essential, but instead of drinking it first thing, try starting with a glass of water or a light breakfast.
While we can’t all quit our jobs, even if work is a major source of stress, we can incorporate small habits throughout the day to help manage it.
During your commute, try listening to calming or uplifting music to reduce stress and boost your mood.
Pack a nutrient-dense lunch. A helpful rule of thumb is to “eat the rainbow” or include a balance of carbohydrates, fats, and protein.
Other helpful strategies might include taking calls outside or while walking (if your job allows), standing and stretching when possible, or doing a five-minute meditation during lunch.
These small changes can add up and help your nervous system relax.
Your evening routine is just as important as your morning. Setting yourself up for deep, restful sleep is key.
Some simple steps you can start tonight include:
A digital detox: try to avoid screens for 60 minutes before bed
Creating a cool, dark sleep environment, using warmer lighting in the evening, may help signal to your body it’s time to wind down
Journaling, writing down your thoughts, can help clear your mind and make it easier to fall asleep
Utilizing a calming activity, try implementing drawing, coloring, or reading before bed
Stress and anxiety may always be part of life, but building supportive habits that help regulate cortisol can set you up for long-term success.
Developing coping skills and healthy routines isn’t always easy; that’s where support can make a difference.
If you’re looking for ways to reduce your stress or anxiety, click this link to review our providers: https://www.thementalwellnesscenter.com/providers
If you are ready to start the process to become a client, please click here: https://www.thementalwellnesscenter.com/intake
