Stress has become a frequent companion in modern society. Everything always immediately, never put off till tomorrow and preferably get everything done at once. The urge for perfection in many different things leads to an unpleasant additional burden.
And it is precisely because of this constant overload at work or in training – sometimes both at the same time – that more and more people are struggling with the consequences of stress. Burnout and similar stress-related illnesses are also being diagnosed more and more frequently. So what can you do to start the day with as little stress as possible and what helps to effectively reduce stress?
We are convinced: the morning is where everything begins. There is nothing worse than arriving at work already stressed after a hectic morning. This means that the more relaxed and comfortable you start the day, the better you are protected against everyday stress. With the following tips, we will try to help you have a stress-free day.
1. Healthy and balanced breakfast
A balanced breakfast will give you a full and happy start to the day. Since the body's energy stores are almost completely depleted overnight, it is important to never skip breakfast, but to quickly refuel energy in the morning in the form of food. Not only will you get going faster, but you will automatically be in a better mood. Because without breakfast you get hungry quickly and that makes you grumpy. But anyone who has ever done a task on an empty stomach knows exactly what we are talking about, especially if it is not one of your favourite activities.
With our well-balanced muesli and porridge creations, a milk or plant-based drink product of your choice and some fresh fruit, you can whip up a wholesome breakfast in no time at all – and give your body exactly what it needs. Another advantage: a balanced breakfast helps to prevent hunger pangs throughout the day.
2. It's best to make important decisions the night before
We've all been there: the alarm goes off, you hit the snooze button, another 10 minutes – then you get going. It helps to take care of the most important things the night before. For example, you can lay out your outfit for the next day the night before. Or having a packed bag or rucksack can also help to make decision-making easier in the morning. If you like to eat overnight oats, you have already provided a delicious and nutritious breakfast more or less overnight, and have one less thing to do in the morning. This saves time and nerves – a win-win situation.
3. The ‘easiest’ tip: get up earlier!
We admit that it is the simplest and most obvious tip, but probably not the easiest to implement. For those who are grumpy in the morning, it's almost impossible. And even for people who don't find it so difficult to get up, it's a change at first. But one thing is certain: having an extra 20-30 minutes in the morning is extremely beneficial. Being able to approach your entire morning routine in a more relaxed way reduces stress immensely. So maybe just give it a try, even if it may sound difficult at first. You get used to everything 😉 And if you still feel like turning back to bed as soon as you get up, you should try starting the day with a bowl of porridge. With the right base, porridge is not only prepared in a flash, but a warm breakfast also helps against tiredness.
Discover 3-minute porridge from Verival.
4. Exercise is good for you!
Another very obvious tip: doing sport is fundamentally very good for the body and mind. If you manage to fit some sport into your day, you will feel more energetic and free very quickly. When people do sport, hormones are released – including endorphins and serotonin. When we are under stress, our bodies also produce hormones: adrenaline, insulin and cortisol. These hormones put the body in a constant state of alert. You can counteract this state with exercise. Whether it's a classic workout, a round of yoga or a short walk – a little movement is not only good for your mood, but also gets your circulation going.
5. Music frees your mind
Music is a miracle cure. When you listen to music, you can switch off, dance, cry or just feel good. And that's exactly what the body registers – and it also releases hormones that fight against the body's perception of stress. By the way, here's our Good Morning Playlist – just turn it on and the good mood will come by itself 😉
6. Positive Mind = Positive Day
If you start the day with a positive attitude, you are more likely to get positive things in return. This is where the principle of ‘self-fulfilling prophecy’ comes into play. Those who think positively are more likely to recognise the positive in various things. Here is a simple way to put this theory into practice: before you start the day, write down three or more things for which you are grateful. This focuses your attention on the good things in life and often brings a smile to your face. And if you start the day with a smile, you are more likely to get smiles in return. Nevertheless, there are simply days when you can't smile. And that's okay. That's just part of it.
7. You do YOU!
Probably the most important tip: Do what YOU want to do. If you feel good, stress is automatically reduced. Not in the mood for a healthy breakfast today? Your morning routine can take a back seat today. Don't be too hard on yourself, just do what feels good. Knowing yourself and what you need to be happy is arguably the most important remedy for stress.
