Many of us struggle to find inner balance in today’s fast-paced world, making it harder to achieve our goals. Constant stress can take a toll on our mental and physical well-being for several reasons, including depression and high blood pressure. But what if there was a way to significantly reduce stress, improve your overall well-being, and make the most of your every day?
Dr. Gowri Reddy Rocco, a renowned wellness expert, offers practical tips and routines you can easily incorporate into your daily life. She calls them “little de-stresser rituals.” From morning to evening, these simple tools can help you create a healthier, more balanced life and become the best, most centered version of yourself, minimizing the burdens of overthinking and stress.
Morning Routine for a Fresh Start
Wake Up an Hour Earlier: Begin your day positively by waking up an hour earlier. This extra time helps you ease into the day without tripping over unnecessary stress from rushing. Avoid looking at your phone immediately after waking up; instead, take a moment to go outside and absorb the sunlight. If the sun is not out, turn to mindful breathing. Dr. Rocco recommends a breathing technique called box breathing. This technique helps soothe the nervous system, providing a fresh start for the day ahead.
Set Daily Goals: Jot down three things you want to accomplish for the day. Motivate yourself to take action and get things done as soon as possible instead of pushing them off and causing more anxiety. Brian Tracy calls this “eating that frog,” a phrase Dr. Rocco often refers to, meaning avoiding procrastination and identifying your top priorities. This regular practice of journaling provides you with a focused agenda for the day, enhancing clarity and productivity and avoiding getting bogged down with meaningless tasks.
Physical Activity: Engage in 15-20 minutes of brisk walking, push-ups, squats, sit-ups, or planks — any type of physical activity that gets your blood flowing. Dr. Rocco recommends this daily ritual as it releases endorphins, which increase happiness and energy levels throughout the day.
Hydrate: The most important ritual in the morning is to drink plenty of water to kickstart your metabolism and keep you hydrated. If you’re a coffee lover, make your own coffee if possible. Grind your beans, inhale the aroma, and enjoy each sip. Dr. Rocco shares that activating the senses first thing in the morning helps enhance mindfulness and mental focus. You can also consider switching to hot green tea from coffee, which allows sustained energy levels and is rich in antioxidants, keeping your skin radiant and your mind clear from brain fog.
Midday Rejuvenation
Midday is often when our energy levels start to dip, and feelings of exhaustion or mental fog can start sneaking in. This makes it the perfect time to incorporate rejuvenating rituals. Dr. Rocco suggests the three following mid-day pick-me-ups:
Take Short Breaks: Step away from your workstation and take short breaks to stretch, walk around, or just breathe. These mini-breaks can help reset your focus and boost productivity.
Healthy Snack: Opt for a healthy snack like fruits, nuts, or yogurt to keep your energy levels stable without the crash that comes from sugary treats. Natural fats help optimal brain function and sustained energy.
Hydrate: Continue to drink water throughout the day and set reminders if needed. “People don’t drink enough water,” says Dr. Rocco, which is commonly caused by busy work schedules. However, staying hydrated is the best way to maintain energy and concentration and must be prioritized every day.
Nighttime Relaxation for Restful Sleep
Ending your day the right way sets you up for success in the morning. “The most important ritual at night is to journal,” says Dr. Rocco. This means taking time to reflect on the day and plan for tomorrow, ensuring a peaceful rest free from racing thoughts or worries about upcoming tasks or stressors at work.
Reflect and Journal: End your day by writing down three of your biggest wins and three things you’re grateful for. Then, list three tasks you want to accomplish the following day, focusing on those that would bring the most relief to accomplish. Journaling helps alleviate anxiety by transferring thoughts onto paper, which clears your mind and provides more mental space for the next day.
Avoid Late Meals: Dr. Rocco discourages eating three hours before bedtime and avoiding water intake two hours before bed. This prevents frequent bathroom trips at night and aids in better digestion.
No Screen Time: Turn off all screens (phones, computers, TV) an hour before bed. The blue light emitted by screens can disrupt your sleep cycle, making it harder to fall asleep.
The Impact of Stress on Well-being
No two days are exactly the same. Our days consist of either stressors or tranquilizers. Depending on where we want to focus our attention, we have the power to significantly change the mood of our days. Often, focusing on stressors contributes to shorter life spans and poor mental health. Keep in mind that chronic stress can lead to various health issues, including heart disease, anxiety, depression, and a weakened immune system. But by incorporating these small, daily rituals from Dr. Rocco, we can proactively alleviate stress and enhance our overall well-being, setting the stage for success in all areas of our lives.
Dr. Rocco’s Growing Younger discusses the benefits of these daily rituals and focuses on graceful aging through holistic health practices. Her mission is to help her patients achieve optimal well-being by integrating simple yet powerful routines into their daily lives.
When done religiously, these small changes can significantly reduce stress and enhance your quality of life. You don’t have to start with a grand entrance into the ritual world; everything can start small and simple.
