In the world of productivity and influential gurus, it often focuses on the way people “do” mornings. To get your day off to a good start, you need to eat this way and not this way. To be more productive, do this, not this.
Commonly recommended morning practices, such as exercise or workouts, can be helpful and healthy. “But if we become too rigid about certain rituals in our day, that’s when they can be more toxic,” he said. Han Ren, a licensed psychologist, lecturer and educator based in Austin.
When you put contingencies around what your morning should look like, this can make you anxious to do everything perfectly, and anxious if things don’t go as planned. Even healthy habits can stress you out if you think you need to do them to get your day off to a good start.
This stress can be more pronounced if you are a perfectionist. If you don’t meet those self-imposed expectations, you may end up feeling like a failure or feeling like you haven’t done enough, he said. Athens Danilo, a licensed marriage and family therapist based in Burbank, California.
Or you may have a subconscious belief that if you don’t fully complete your morning routine, you won’t be in a good place at work. Alison Nobrega, a therapist onice cream clinical social worker practicing in Oakland, California. It’s not hard to imagine how these thoughts that can cause anxiety can affect the rest of the day.
That said, it can be difficult to identify which morning practices cause you stress. Here are some examples of how common habits can cause anxiety and what you can do about it.
Eating a slow breakfast
That recommendation, while meant to relax and focus, can be counterproductive if it doesn’t adapt to the current circumstances of your life, Ren said.
Suppose you have children and, as a parent, you should prioritize getting your children dressed, fed, and ready for school in the morning. Trying to fit in a long breakfast during chaos will probably be a challenge and will increase stress.
Even without children, you may value an extra 30 minutes of sleep in the morning before you get ready for work and you’ll feel more rewarded and in a better mental state by doing so instead of sitting down to eat longer.
Postpone the alarm
On the other hand, sometimes the way to prolong sleep is not ideal. If you press the defer function repeatedly, you will be able to access a stress state.
“Feeling this repeat button over and over again is a reminder of all the things we have to do during the day,” Nobrega said. “Essentially, we’re postponing the cam because we don’t want to do these things.”
“The dilation feels good right now, then it doesn’t feel good when it adds up,” Ren added. “Pushing emotional or physical discomfort below the line puts you in a sense of urgency or crisis time later.”
Not to mention the fact that you don’t get it quality sleep during that time, anyway. Sleeping actually makes you feel more tired when you finally get out of bed. It’s probably best to set the alarm for half an hour later and savor deep, uninterrupted sleep. You also save yourself the mentality that you are already late on waking up for the first time.
Many experts will tell you that doing magazines in the morning is a good way to start the day and that can be true. But if you tell yourself that you “have to do” the activity when you get up, Nobrega said you could experience stress, especially if you don’t do it the way you wanted (e.g., “I have to post 30 minutes every day and write in this specific way. ”)
Also keep in mind that journalism may not fit into your life right now. “If you’re more of a word processor, it might stress you out because you’ll have to sit down with your own thoughts and write them down,” Nobrega said.
It can also be stressful if you believe that magazine publishing needs to achieve something or that there has to be an end result to the exercise of magazines, when it really is just a way to process your experiences and emotions.
Writing a to-do list
There are certainly benefits to taking your floating thoughts and writing them down in a notepad to free up brain space. These thoughts are usually presented in the form of to-do lists. These lists can be it’s useful for controlling anxiety, but you may want to measure your perception to see if they really do the opposite for you.
“It could be stressful if you’re too ambitious and write more things than you can really do,” Ren said. You can even copy over the things you didn’t get from yesterday’s list, and then the to-do list works as a tangible confirmation of your worldview that you can’t reach the perfectionist standard you are. establishing.
Ren said it almost becomes a “way [for some people] to punish themselves for what they did not do the day before ”. If this is your case, try creating a “done” list. It will help you recognize what you have achieved.
Breakfast with the family
While the benefits of sharing food with your loved ones it cannot be overstated, forcing this to happen early each morning may not be suitable for everyone. This is especially true if the mornings in your home are busy and people may not yet be ready for friendly social interaction.
You may find it exhausting instead of energizing, Danilo said. If so, quality time and bonding may pass at another time, such as dinner, when there is less pressure on the duration of the meal.
Get out of bed
There is merit by reserving the bed just for sleeping and having sex and avoiding other activities such as checking your emails or scrolling through social media. But when you become rigid around this “rule,” that’s when things go awry.
If you follow this rule too hard, you can create pressure so you can get out of bed the moment you wake up, Danilo said, even if you want to be lazy for a few minutes.
Ask yourself if looking at the phone in bed makes you feel energized and in a good mental state, or if it causes nervousness and stress, Danilo said. Then choose the practice that best supports your well-being.
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