6 Morning Habits to Deal with Work Stress and Anxiety

Coping with work stress and anxiety is something that most people struggle with. If work is stressing you out at home and you find it hard to switch off from work then this article should provide you with some morning habits which will help combat work stress and anxiety.

The most successful people we know seem to have their morning routine perfected. They also seem to be able to manage work stressors more effectively. It’s no coincidence that most successful business owners are not hitting snooze ten times.

The science behind a slow, intentional morning routine is well documented. The cortisol awakening response (CAR) is an increase in your cortisol levels around 45 minutes after awakening. Pairing this rise in cortisol with the perfect morning routine can have a massive impact on your day and help you lower your stress levels. 

Given the importance of your morning habits, we have picked a few favourite habits which we love to add into our morning routine for a happier, healthier and stress-free day!

1. Drink water 

Hydrating before drinking your morning coffee is important. Having that water with lemon can be even more beneficial. Rather than kicking your day off with a big caffeine hit, which has the potential to increase your cortisol levels, sticking to water as your first drink of the day may help lower cortisol levels and reduce stress.

2. Don't immediately pick up your phone

Picking up your phone first thing in the morning can lead to information overload, stress and anxiety. Do something productive before you pick up your phone and check your emails. Reducing your screen time in the morning can help us have slower mornings, which can in turn lower stress levels.

3. Exercise

Exercise is proven to lower stress levels. Exercising in the morning means that you don’t have to hit the gym in the evening, saving time for relaxation! If you go to the gym in the morning you can also go about the rest of your day knowing you have already accomplished something.

4. Meditate (or sit in silence for 10 minutes)

Saying you are going to start a daily meditation practice might feel daunting. But sitting in silence, with your own thoughts, for just ten minutes at the start of your day can help you re-calibrate and decrease stress. 

5. Get organised

Do you find yourself overwhelmed with the amount of work you have to do? Write a to-do list for the day to help reduce anxiety. Most of us wake up, tumble out of bed and head straight to our desks. Preparing a to-do list and being organised means you are likely to be more productive and less stressed.

6.  Get some steps and sunshine

Getting some fresh air before your working day will definitely help lower stress levels. Why not take a ten minute walk in the sun to get some Vitamin D? It’s a natural mood enhancer. Just parking ten minutes further away from your office will allow you to get that little boost with minimal effort. 

Even if you only manage to wake up ten minutes earlier each day next week, you should be able to incorporate at least one of these habits into your weekly routine. We are all about improving emotional wellbeing, combating stress at work and reducing anxiety through our wellbeing content and inclusive community. Our wellbeing seminars will help you incorporate daily habits to boost your mood and combat stress. 

Our next wellbeing seminar will be held on 29 January 2024 in Manchester. Sign up for updates and exclusive ticket access.