A recent article by Ava Durgin, assistant health editor at mindbodygreen, describes how she turned around a stressful morning using seven simple techniques. She explains the concept of a “bounce back rate” – the ability to return to a calm baseline after stress. Stress is unavoidable, she writes, but reducing the time it takes to recover can change how the rest of the day unfolds. Here are the seven methods she used.
1. Take a few big breaths
When she felt stress rising, Durgin focused on her breathing. She explains that deep breathing activates the parasympathetic nervous system, which counters the fight-or-flight response. Taking ten slow, deep breaths lowers heart rate and reduces cortisol. It takes less than two minutes and can be done anywhere.
2. Eat a big, nourishing breakfast
On the stressful morning, bad news arrived before breakfast. Durgin notes that skipping meals or eating poorly worsens the stress cycle. A protein-packed breakfast stabilizes blood sugar, which is directly linked to mood and energy. Blood sugar dips can trigger more cortisol and adrenaline. Her go-to meal is Greek yogurt with whey protein, blueberries, and granola, providing over 40 grams of protein.
3. Be mindful of your caffeine intake
Durgin is a regular coffee drinker but acknowledges that caffeine can amplify anxiety on stressful mornings. Caffeine stimulates the same stress hormones already elevated. On tough mornings, she opts for a smaller cup or half-caff and drinks it after breakfast to slow absorption and keep cortisol balanced.
4. Go on a walk
Movement, nature, and sunshine all reduce stress. A ten-minute walk can lower cortisol and anxiety levels. Exposure to morning sunlight helps regulate the circadian rhythm and boosts serotonin. Walking also distracts the mind by listening to an audiobook, podcast, or calling a friend.
5. Talk it out
Sharing the burden with a support system provides clarity and perspective. Articulating what happened helps process feelings. Even chatting about unrelated topics with a loved one can reset the emotional state simply by feeling connected.
6. Take a shower
Showering has a ritualistic effect. It lowers cortisol, relaxes muscles, and brings awareness back to the body. Warm water increases circulation and can trigger oxytocin release, promoting calmness.
7. Put on a cute outfit
Durgin references “enclothed cognition” – the idea that clothing influences feelings and behavior. Matching appearance to how she wants to feel, rather than how she currently feels, helps shift her state. Looking put-together often leads to feeling more composed.
Durgin concludes that stressful mornings are inevitable, but they do not have to define the entire day. Making an intentional effort to shift one’s state is a form of self-care. These seven habits can help improve the bounce-back rate, which she describes as a muscle that grows stronger with use.
