Have you ever felt overwhelmed by a day that has felt more stressful than usual? Of course, there are extenuating circumstances that can affect your day and make you feel stressed, like getting a bad grade on a test, having a fight with a loved one, or being criticized at work. However, there are elements of your day that consistently affect your stress levels for better or for worse. Here are a few consistent factors that can affect your stress levels during the day.
What You Eat for Breakfast
First of all, what you eat for breakfast can affect your stress levels during the day. If you skip breakfast entirely, your cortisol levels will be high and your body won’t have the nutrients it needs to regulate your stress. This will keep your body in stress mode from the very beginning of the day. Eating an insufficient breakfast (like a coffee or a granola bar) can also put your body into stress mode. For this reason, it is important to eat a balanced breakfast at a reasonable time every morning. To reduce your stress from the very start of your day, try to include lean protein, whole grains, fruits and vegetables, and low-fat dairy in your breakfast meal. For example, you could eat whole-wheat toast with avocado and eggs. You could also eat plain yogurt with protein-packed granola and berries. You could even make a breakfast sandwich with eggs, turkey, cucumber, and a whole wheat bagel. These types of meals will lower your stress levels and start your day off right.
How Much Sleep You Get
Another factor that consistently affects your stress levels is your sleep. If you’re not getting enough sleep, your stress levels will increase. To get good sleep, Quality Sleep reminds us you need to create the right environment. Make sure that you have a comfortable mattress that isn’t too worn down or too firm. Maintain a good temperature that won’t make you too hot during the night by turning on your AC or using a fan by your bedside. Also, before you go to sleep at night, take some time to stretch and meditate and avoid looking at your phone in the hours before you go to bed. This will help your mind to relax and get ready to sleep.
Your Schedule
Lastly, your overall schedule can contribute to your stress. Even if you have many responsibilities and commitments, it is important to maintain a balanced schedule. Make sure that you have time to sit down and eat meals every day without working or being distracted. You should also find time for daily exercise, daily relaxation, time away from electronics, and communication with family or friends. Colorado Law suggests that these will help you to feel that you have control over your life and your schedule, and your stress levels will be more manageable.
So, if you’re trying to reduce the stress that you feel daily, remember these tips. You can consistently control and change what you eat for breakfast, how much sleep you get, and the layout of your schedule. Start by making changes in these areas to better manage your stress and you’ll find that you have more emotional and mental energy to tackle your other challenges.
Check out this article on 3 critical parts of your day you shouldn’t skip!