7 results ·
● Live web index
listicle
B
beyondhealingcounseling.com
article
https://beyondhealingcounseling.com/morning-routines-for-mental-health
Physical activity is a proven method for enhancing mental health. Exercise stimulates the production of endorphins, often referred to as the body’s “feel-good” chemicals, which naturally elevate mood and reduce feelings of stress. Studies have shown that even light morning movement, such as yoga, stretching, or a brisk walk, can provide immediate mental health benefits. Additionally, exercise improves blood circulation to the brain, enhancing focus and energy levels throughout the day. By [...] Take five minutes to practice mindfulness, whether through meditation, deep breathing exercises, or simply sitting quietly and observing your thoughts without judgment. This small window of stillness can help you ground yourself and create mental clarity. For a quick mindfulness session, try focusing on your breath—inhale for four counts, hold for four counts, and exhale for six counts. Guided meditations through apps like Calm or Headspace are also a great way to start the day. These few [...] Developing a morning routine for better mental health is one of the most impactful changes you can make for your overall well-being. Mornings set the tone for the entire day, and by incorporating intentional practices like mindfulness, gentle movement, and setting positive intentions, you create a foundation of calm, focus, and positivity that can carry you through even the most challenging moments. These practices not only help reduce stress and improve mood but also enhance productivity and
G
goodtherapy.org
article
https://www.goodtherapy.org/blog/11-tips-for-a-morning-routine-that-supports-…
When asked what might be one of the best things someone could do for their mental health first thing in the morning, licensed mental health counselor Nicole Urdang, MS, NCC, DHM recommends getting something to eat. “Eating something within an hour or so of rising brings your blood sugar level up and prevents crankiness. You’ve been fasting all night. Eating something, especially something with complex carbs, fat and protein, will not only improve your mood, but will give you an energy boost to [...] ### 9. Meditate
Morning meditation can help you center yourself for the rest of the day and has many proven mental health benefits. Even 15 minutes of daily meditation can produce the same stress-relieving effects in the body as taking a vacation. Meditation has also been shown to reduce stress, anxiety, depression, and even pain. [...] If you have time, try a 5 to 15-minute meditation as one of your first morning activities. Find a quiet, comfortable place to sit. Set a timer for the time you have to meditate that day. Then meditate. One popular way to meditate is to close your eyes and focus on the present and on your breaths. Many people also use guided meditations to get started.
### 10. Make a list
N
nami.org
article
https://www.nami.org/blog/the-power-of-a-morning-routine
7:15-7:30 – Eat some fruit and almonds for breakfast. 7:30-8:00 – Read and drink tea or water to get the mind stimulated and the body hydrated.
E
everydayhealth.com
article
https://www.everydayhealth.com/emotional-health/what-psychologists-do-in-the-…
Cardiovascular exercise has a lot of mental health benefits, so it’s no surprise it’s on this list of ways to start the day off right. Joshua Coleman, PhD, a psychologist in private practice in the San Francisco Bay area, starts each day with an outdoor run. “It’s the first thing I do in the morning,” he says. “I put on my running clothes and go for a run, rain or shine. It clears my head and puts the day in front of me in focus.” [...] Here’s what Dr. Tennyson and other mental health experts do first thing in the morning to start their days off right.
### 1. Take a Moment to Think About What They’re Looking Forward to [...] For Seth J. Gillihan, PhD, a clinical psychologist in private practice in Ardmore, Pennsylvania, getting moving first thing is important. “My morning routine these days includes a brief (10- to 25-minute) yoga practice, as well as a 45-minute walk at our nearby nature trail with my wife or a friend,” he says. “I find that the mind-body yoga practice helps me to connect with myself and to set my course for the day. And the social exercise in nature is also grounding.”
### 7. Check In
U
uclahealth.org
news
https://www.uclahealth.org/news/article/how-daily-routine-can-boost-your-ment…
### Create a morning routine
Having a morning routine within your daily routine can help avoid stress and decision fatigue first thing in the morning. It can also increase your energy, productivity and positivity.
Your morning routine is personal, and it may take some trial and error to figure out what works. But the National Alliance on Mental Illness (NAMI) says good activities for a morning routine include:
### Schedule digital breaks [...] Any aerobic activity, such as walking, running or swimming, can provide a mental health boost, and you don't have to move for long to see the benefits. According to the American Psychological Association (APA), walking for just 10 to 15 minutes daily may lower your risk of depression by 18%. Physical activity releases serotonin and dopamine — two feel-good chemicals in your brain. Every time you move your body, you also set yourself up for improved focus while reducing stress. [...] Pencil mealtimes and water breaks into your daily routine. Instead of eating when you are hungry and drinking when you are thirsty, you'll be able to prevent dehydration and low blood sugar, which can affect mood and energy.
Scheduling your meals may also lead to choosing healthier options, since you aren't famished and grabbing the first thing you see. Getting the nutrients and hydration your body needs can help regulate your mood and mental health.
I
integrishealth.org
article
https://integrishealth.org/resources/on-your-health/2022/september/morning-ro…
A morning routine with breakfast and some type of activity (yoga, stretching or a workout) can do wonders for your metabolism and state of mind.
C
connectionshs.com
article
https://connectionshs.com/resources/how-to-build-a-morning-routine-that-lifts…
1. Wake up mindfully · 2. Hydrate and nourish · 3. Practice gentle movement · 4. Engage in mindfulness or meditation · 5. Set positive intentions · 6