Starting the day on the right foot can significantly impact our mood and overall mental health. Incorporating certain practices into our morning routine can set a positive tone for the day ahead. This article explores science-backed mental health hacks that can be done upon waking up to promote happiness and well-being throughout the day.
1. Mindful Meditation
Scientific Basis
Mindful meditation in the morning can significantly enhance daily well-being. A study published in JAMA Internal Medicine found that mindfulness meditation programs had moderate evidence of improved anxiety, depression, and pain.
Application
Start the day with a 5-10 minute session of mindfulness meditation. Focus on your breath and observe your thoughts without judgment.
2. Gratitude Journaling
Scientific Basis
Expressing gratitude is linked to improved mental health. According to research in the Journal of Personality and Social Psychology, gratitude journaling can increase long-term well-being, making people feel more optimistic and happier about their lives.
Application
Keep a gratitude journal by your bedside. Each morning, write down three things you are grateful for. This practice sets a positive tone for the day.
3. Physical Exercise
Scientific Basis
Morning exercise can boost mood and energy levels. A study in Health Psychology showed that even a single session of moderate exercise (like a brisk walk) can produce mood-enhancing effects.
Application
Incorporate a short workout or a brisk walk into your morning routine. This can stimulate endorphin release, often referred to as the body’s “feel-good” hormones.
4. Healthy Breakfast
Scientific Basis
A nutritious breakfast impacts mental health. Research in the International Journal of Food Sciences and Nutrition found that a healthy breakfast can improve mood and cognitive performance.
Application
Opt for a balanced breakfast that includes a mix of carbohydrates, protein, and healthy fats. Foods like oats, eggs, and fruits are good choices.
5. Exposure to Natural Light
Scientific Basis
Natural light exposure, especially in the morning, is vital for maintaining a healthy circadian rhythm. A study in Sleep Health journal suggests that exposure to natural light upon waking helps regulate mood and sleep patterns.
Application
Open your curtains first thing in the morning or, if possible, step outside to get natural light exposure.
6. Positive Affirmations
Scientific Basis
Positive affirmations can influence the way we feel about ourselves. According to a study in Social Cognitive and Affective Neuroscience, self-affirmation activates brain systems associated with self-related processing and reward and is linked to more positive emotions.
Application
Recite positive affirmations that resonate with you each morning. This could be statements like “I am capable,” “I am worthy,” or “Today will be a good day.”
Conclusion
Implementing these scientifically backed mental health hacks in the morning routine can enhance mood, boost energy levels, and contribute to overall happiness throughout the day. While individual responses may vary, these practices are generally beneficial and worth trying as part of a holistic approach to mental well-being.
References
- JAMA Internal Medicine
- Journal of Personality and Social Psychology
- Health Psychology
- International Journal of Food Sciences and Nutrition
- Sleep Health
- Social Cognitive and Affective Neuroscience
How to get in touch
If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@calmandcaring.com.
