Do you ever wake up feeling stressed, even before your day begins? I do sometimes too.
That’s because our cortisol levels (the stress hormone) are naturally highest in the morning.
When you wake up, your body releases more cortisol to give you energy and get you moving.
But if your levels spike too high, it can make you feel anxious before your day even starts.
When you add in a busy schedule, school, work, or a long commute, mornings can feel overwhelming.
Here are a few simple things that can help when you wake up stressed:
1. Get sunlight within an hour of waking up:
Natural light tells your brain it’s time to wake up and boosts serotonin, which improves your mood and focus.
Step outside for a few minutes or open your blinds to let in the light.
2. Don’t check your phone for 30 minutes:
When you start your day scrolling, your brain is instantly flooded with information and comparison.
Instead, use that quiet time for yourself, make your bed, stretch, or just enjoy a few peaceful minutes before the world needs you.
3. Move at a calm pace:
Rushing first thing in the morning sends a signal to your body that you’re already behind.
Try slowing down, breathe deeply, and let your body ease into the day.
Calm mornings help regulate your nervous system and keep your mind clearer.
4. Practice mindful breathing:
A few slow, deep breaths can instantly calm your body and lower cortisol levels.
It’s a simple reset that takes less than a minute.
5. Think of one thing you’re grateful for:
Gratitude helps shift your focus from what’s stressful to what’s going right.
You don’t have to write a full list, even one small thing (like your morning coffee or cozy blanket) can set a positive tone for the day.
6. Hydrate before caffeine:
Your body loses water while you sleep.
Drinking a glass of water before your morning coffee helps you rehydrate, support digestion, and gently wake up your system.
I love using a quick grounding tool as soon as I wake up. This is one of my favorites, it’s called 4-7-8 Breathing.
How to do 4-7-8 Breathing
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
- Repeat a few times
Why it works
When you’re anxious, your body is in “fight or flight” mode.
Breathing slowly signals your nervous system that you’re safe. Here’s what happens:
- Your heart rate slows down, helping your body relax.
- Your muscles loosen, releasing tension you didn’t even notice.
- Your mind clears, giving you a break from overthinking.
Also, the long exhale (8 seconds) is the key. It helps you fully release stress and start fresh.
Tips to make it more effective
- Close your eyes while breathing to stay focused.
- Do 3–5 rounds first thing in the morning for a full reset.
- Spin your fidget ring while you count, this will help you get even more grounded.
Lately I've been wearing my Arise amazonite fidget ring when doing this breathing exercise. The color is really calming and it's helped me a lot.
I hope this helps.
❤️
Bianca