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And they can all be done within 30 minutes of waking up.

Reviewed by Dietitian Jessica Ball, M.S., RD

Key Points

• Start your day with gentle stretches and deep breathing to reduce stress and prepare your body.
• Drink water first thing in the morning to rehydrate and help lower cortisol, your main stress hormone.
• Build a consistent morning routine to reduce decision fatigue and set a calming tone for the day.

For many of us, stress can affect our mind and body as soon as we wake up in the morning. Your brain might immediately jump to all the tasks you need to accomplish at work that day, health concerns or even interpersonal stressors. Over time, chronic stress can not only be detrimental to your mental health, it can influence your physical health, too. Cognition, immune and cardiovascular health and even your gastrointestinal function can all be negatively impacted by prolonged bouts of stress.

Chronic stress is not easy to eliminate, but small changes to your daily routine can help alleviate some of it—and those habits can start as soon as you wake up in the morning. We asked Mandy Enright, M.S., RDN, RYT and Lisa Valente, M.S., RD for some simple practices you can implement in the first 30 minutes of your day to help reduce your stress levels all day long.

1. Stretch in Bed

We all know it feels great to let out a big stretch before getting out of bed, and that small action can have a big impact on how you tackle the rest of the day. “Nothing big, just simple things like hugging my knees into my chest, stretching my body long and a twist on each side to help prepare my body for the day,” said Enright.

It doesn’t have to be a full-blown yoga routine, either. Taking a moment to do some slow movement is still valuable, especially if you pair it with some deep, mindful breathing. In fact, it’s been proven that deep breathing can have a positive impact on self-reported stress levels, as well as parameters like heart rate and cortisol levels. “The slow, deep breathing I do with each stretch adds some calmness before my feet hit the floor as I enter into my day,” said Enright.

2. Drink Water

Hydrating at all hours of the day is essential, but drinking water as soon as you wake up in the morning is especially important. “You have to keep drinking all day, but it’s a good idea to start in the morning to replenish fluids lost during sleep,” said Valente. Plus, water intake has a direct correlation with cortisol levels, your body’s main stress hormone. Less fluid intake equals higher cortisol, which can result in higher levels of stress throughout the day.

If you drink water before bed, consider bringing extra to your room to drink first thing. “I keep a glass right on the nightstand so I can reach for it as soon as I wake up,” said Valente. If you’re not into cold or room-temperature water, a cup of hot water achieves the same effect and can add an extra element of relaxation.

3. Start a Morning Routine

No matter what it looks like, finishing the first step of a consistent routine as soon as you wake up can help you start the day off on the right foot. Depending on your energy levels and free time in the morning, the first step of that routine may be exercise. “One of the first things I do when I wake up is put my workout clothes on, that I’ve already laid out the night before,” said Valente. “Exercise has been shown to boost mood and may improve the way we respond to stress.”

Or, the first step of your morning routine might be something much simpler, like splashing cold water on your face. “This honestly has become more ritual for me, but something about that splash of water on my face helps to not only wake me up,” said Enright. “But [it] creates this calming, refreshing sensation.”

Consistency in the morning can help reduce decision fatigue and make you feel more accomplished before you even begin the main tasks and activities of your day. Simple things like making your bed or washing your face can help settle your mind and reduce overall stress levels.

Other Tips for Managing Stress

Stress reduction doesn’t just happen in the morning. Here are some tips on how to manage chronic or situational stress all day long.

• Get outside: Exercising or simply existing in nature has been proven to have a positive effect on your mental health and stress levels. If you live in a city or area with limited access to green spaces, you can still reap the benefits. While the most convincing data was garnered from visits to places with “wilderness-like characteristics,” time spent in a municipal park also was proven to make an impact.
• See a friend: With a busy schedule, it can be hard to find the time to make plans with a friend or family member—but receiving social support is key to your overall health. If you can’t see them in person, a quick phone or video call to a loved one can be more relaxing than you might think.
• Take a phone break: These days, we have access to the entire world in the palm of our hand. This can be a great thing sometimes, but it can also contribute to the stress and anxiety we deal with day to day. Disconnecting from a negative news cycle or taking a break from social media can help quiet your mind and reconnect you with the present moment.

Our Expert Take

Some level of stress is inevitable, but there are safe and easy ways to manage that stress throughout your day. Implementing these habits—like stretching, hydrating and building a morning routine—is easy enough that you can complete them in the first 30 minutes of your day, but impactful enough to influence your stress levels all day long.