Four Tricks to Break Out of the Morning Funk

We have all woken up with the feeling that if only we could go back to bed, we would feel better. Starting your day can sometimes be the hardest part, and having some healthy habits and routines as soon as your feet hit the floor can really change the morning from being the hardest part of the day to being one of the most enjoyable. Here's what I do when I need to break out of the funk....

1. EAT.  Sometimes when we wake up in a funk the last thing we feel like doing is eating.  I always feel better once I get a little nourishment in my belly. Eating breakfast is one of the best ways to kickstart your metabolism. It is also quite possibly the hardest meal of the day to get right. As a society, we have created rituals and traditions around eating terrible food during breakfast. A greasy breakfast sandwich, a sugary donut, a double sugar mocha latte... I could go on. There are famous slogans (America runs on...) that encourage and normalize this behavior as well. 
Having consistent energy levels throughout your day is important for being productive and reaching your goals, and is a sign that you are eating right. 20% of people skip breakfast altogether, and this greatly impacts our ability to control blood sugar, which in turn can change your appetite and affect energy levels. Eating sugary foods first thing in the morning will also cause similar imbalances. 

​A great way to combat these crashes is to have a bit of protein in the morning, as protein is great for providing a more consistent and slow-burning source of energy. Given that our bodies can only metabolize about 25 to 40 grams of protein at a time, it is best to spread your protein intake out over the course of your day, and this means getting a decent dose of healthy proteins for breakfast.

​Protein doesn't have to come from meat either. One cup of cooked beans has about 17 grams, while most nut butters have about 7 grams in just two table spoons. Vegetables, grains and seeds all have protein as well. Additionally, and thankfully, one of the most popular breakfast foods is also a great source of protein: eggs. It really is about what you pair them with.

2. Take an extra 5 minutes to savor your coffee.  I sit on my couch and hold my coffee cup in my hands feeling it's warmth.  I sit quietly and let any stressful or anxious thoughts or feelings melt away. In a sense, this is could be considered a form of mindfulness. If we were all able to introduce a little mindfulness to our mornings, or even some basic breathing techniques, we would all be on track for a more successful day. 
Stress might often be considered by some to be an entirely mental condition, but there are numerous, tangible affects it can have on your physical body as well. Just high levels of stress alone can have an impact on hormone levels, your appetite, and even your immune system. If you wake up stressed, you may feel the urge to comfort yourself a little, and this could lead you to make not so great decisions when it comes to picking the right foods to start your day with. 
On top of that, research into "chronic psychological stress" shows that a stressed body has a harder time regulating inflammatory responses, as cortisol (one of the main stress hormones) plays a role in regulating inflammation. Inflammation has earned its place as the new evil in the world of health research, as it has been tied to impaired immunity, heart disease, cancer, and diabetes, to name a few.

Thankfully, one of the best methods for reducing your immediate stress level is also something you are doing all the time: breathing. You don't have to be a reclusive yogi on a mountain top to practice breathing techniques, either. Deep breathing has been proven to reset your autonomic nervous system, which controls automatic functions like the beating of your heart, the regulation of blood pressure, swallowing, metabolism and more. 

Box breathing, which is taught to and used by nurses, Navy SEALs, and first responders, is a great structured breathing method that utilizes an easy 4 count. Breathing in for 4 counts, holding for 4 counts, exhaling throughout a count of 4, and again holding for 4 before the next inhale. This is, of course, an abbreviated version, for the sake of keeping this post as short as I can, but if you would like to learn more about box breathing, as well as a few other methods, download our guide for unplugging and decompressing below. Combatting stress is not only possible, but easier than you may think.

Unplug Guide

3. A simple one: read a few pages from an inspirational book.  I've been nursing Untamed by Glennon Doyle for MONTHS.  I LOVE this book for days when I'm dragging in the morning.  The chapters are short so it's easy to read just a single chapter.  It's a great book to put life back into perspective.  I'm going to be so sad when I finally get to the end.
The benefits are reading are numerous, and range from improving vocabulary to preventing age related cognitive decline. Funny enough, it has also been found to reduce stress. Reading in the morning will set you in good place for the rest of the day, and reading at night can actually facilitate better and more consistent sleep, which all just cycles into your next morning, and your next opportunity to start your day off right.

4. Get some snuggles from Moe.  All is right with the world after some Moe snuggles. No really. It doesn't even have to be my dog! Physical contact with pets can do wonders for your mental state, and like breathing methods, can also reduce cortisol levels by helping to facilitate oxytocin. While oxytocin is associated with feelings like trust, empathy, and bond formation, it also inhibits cortisol production. Starting your day with a big boost of oxytocin could be the the thing that turns your morning vibe from grumbly and annoyed to happy, compassionate, and energized.
Overall, there are some pretty accessible methods to ensure a good start to your day. I've listed and outlined a few here, and starting with these, you could make all the difference you need to take back your mornings. 

​We would love to support you in reaching your health & fitness goals.  Let's chat! Click below to schedule at a time that fits your schedule.  During this call we will discuss your personal goals, share more about how we support our clients, and answer all of your questions.  www.wilcoxwellnessfitness.com/getstartedbrunswick.  ​

Let's Chat