June 8, 2017

The 15 Minutes That Can Change Your Day



When you sit up in bed in the morning, what are the first things you do? If you're like most of us, you reach for you phone and check emails, social media alerts, or the news. It's habitual, but it's not an optimal way to start the day.

Feelings of Scarcity Create Stress


What happens when you start off by checking your electronic device is that you start your day feeling anxious about everything you have to do that day, every email you have to answer, and every problem you have to solve. You start off with a sense of deficit and scarcity. There just aren't enough hours in the day to get it all done. 

Your morning routine is the foundation for the rest of your day, and if you start off with stress, you take this posture with you throughout the day. 



Short Circuit Your Stress


There's a way to short circuit this stress inducing habit, and it's a pretty simple concept. What you have to do is to create a new habit to replace the old one. Instead of immediately jumping into everything that causes anxiety, like emails and the news, spend the first 15  minutes of your day doing something that recharges or relaxes you.

But whatever you do, stay off the phone.

Instead of going straight for the phone, get up and give yourself permission to

  • Relax when you take your morning coffee
  • Do a breathing exercise
  • Meditate
  • Play with your dog
  • Snuggle with your kid or your partner
  • Sit outside and watch the birds in the trees
  • Read from your favorite book or magazine 


You may even want to use an app like Calm or HeadSpace, which have some great meditations, breathing techniques, and other relaxation techniques. What you do depends on what is relaxing to you. Yes, I know you have to get on your electronic device to use an app, but as long as you avoid the anxiety-producing side of it, there's nothing wrong with using your phone to meditate.

So commit to spending the first 15-30 minutes of your day in moments of relaxation before you get on your phone and start getting busy with life. With this small commitment of time,  I have seen my clients start to decrease their stress level throughout the day. If your day is already busy, I recommend getting to bed earlier and getting up earlier so you can do this. It is worth it!

I would love to hear about your experiences with starting your day with relaxation. Just leave me a comment and let me know how it works for you!

June 3, 2017

Ask A Therapist!



You can ask a licensed therapist questions about things you are struggling with (at no cost to you) on the Wilson Counseling website. All questions remain anonymous, so click this link, and fire away with your questions! If it is a question that is likely to be of interest to other readers, I will try to answer it on my blog.