Your daily schedule can help you fight stress

Did you know that your daily schedule can actually help you build resilience? The ability to adapt to stress is something you can develop through practice.

On Thursday’s show (9/3), we talked about how to use your schedule to fight stress and anxiety in your life.

Click HERE to see the full article from

In the morning

Let the sunshine in – Start the day with a blast of sunlight and some physical activity, ideally a walk outside.

Fuel up – Eating a breakfast with a balance of complex carbs, protein and healthy fats will give you energy to sustain your brain and body through the morning. Try:

  • Avocado slices on whole grain toast
  • Oatmeal cooked with walnuts, frozen blueberries and low-fat milk
  • Low-fat Greek yogurt topped with granola and fresh berries

Sit in stillness – Before diving into your day, take a moment to sit and tune in to the flow of your breath at one point in your body, whether at your nose or your belly. Once you’ve found a little quiet, direct your attention to your thoughts. Starting the day with this mindset reminds you that stress is inevitable, it flows through all of us—but stress is not who you are. As we develop this mindful approach to our thoughts, we begin to learn how our minds work and how we respond to internal and external experiences, explains Brewer.

In the afternoon

Lunchtime talk – Make it a point to have a meaningful conversation with someone—a coworker, an old friend, a family member or even a licensed therapist—as part of your break. Talking about your worries can help you identify what’s bothering you. Active listening, meanwhile, strengthens your connection with others and can help put into perspective what you’re going through.

Stretch break – Throughout your day, remember to get up periodically to move your body and stretch your legs. Spend a few minutes looking out the window or with your eyes closed and find that in-and-out flow of your breath.  

In the evening

Spread kindness – Whether you realize it or not, you probably help a number of people, whether coworkers or family members, throughout your day. But reaching out beyond your circle to perform deliberate acts of kindness is an important component of developing resilience. If you have the resources to donate, make a daily micro-payment to a favorite charity. If you have time to spare, take a half hour to pick up groceries for a friend or to run a parcel to the post office for an elderly neighbor.

Have a laugh – Research suggests that laughter offers a number of health benefits, from reducing levels of stress hormones to boosting the immune system. If you find something really good, share it: Having a laugh with friends also triggers the production of endorphins—feel-good chemicals in the brain—which may help people bond and form relationships, suggests one 2017 study published in the Journal of Neuroscience.

Clock out – In order to do it all over again tomorrow, you need a good night’s rest. Set a reminder on your phone to let you know when to start winding down, at least an hour before lights out. Jot down your key to-dos for the next day so they’re not rattling around in your brain when your head hits the pillow.

If you nailed your resilience-building points today, give yourself credit. If you missed the mark in a few places, know that there’s a new day tomorrow to keep making progress.

(pictures from

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