Stress management often feels complicated, but sometimes the smallest tweaks to daily habits can make the biggest difference. In an episode of her podcast, content creator Masoom Minawala Mehta asked neuroscientist Dr Sweta Adatia a simple yet powerful question: “If you could recommend changing just one habit to reduce stress, what would it be?” Dr Adatia’s answer focused on mornings as the foundation for mental balance. She said, “The biggest change that I would say is when you wake up in the morning, fix your morning, you know, your stress, everything will get fixed automatically. Do not wake up the last hour, the last moment, do not rush to work. Do not go from the delta, the deepest sleep state you were in, going suddenly to beta, the fast-firing of the brain. Take your time, get into alpha, get into theta, start to practise these breathing techniques which allow your autonomic balance, and that's it (sic).” Dr Adatia clarified that this doesn’t have to be overwhelming or time-consuming. “It's not at all a rigorous process that, you know, ‘I have to spend hours and hours building it, doing it.’ No, just give yourself 5 to 10 minutes in the morning.” But what actually happens in the brain when we transition too quickly from deep sleep to a rushed start? Gurleen Baruah, Existential Psychotherapist, tells indianexpress.com, “When we wake up, our body is still shifting out of deep sleep. At this stage, cortisol, the stress hormone, is already high to help us become alert. If we immediately rush into emails, meetings, or chores, the nervous system is pushed from 0 to 100 too quickly. The brain doesn’t get time to regulate this spike, so instead of energy, it often leaves us feeling tired, irritable, or foggy.” Over time, she adds that this constant “shock start” can make us more vulnerable to stress, poor focus, and even burnout. Dr Adatia mentions “alpha” and “theta” states. How can an average person recognise or encourage these states in practical, everyday ways? Baruah explains that alpha and theta are brainwave states. Alpha is a calm but alert state. It’s what we feel during daydreaming, light meditation, or when we are fully present but relaxed. Theta is a deeper state, linked to creativity, reflection, or that transitional state between sleep and waking. We naturally pass through these states in the morning before we are fully awake. “To encourage them, avoid rushing straight to screens. Instead, spend a few quiet minutes stretching, journaling, or even just sitting with your thoughts. These practices help the brain ease into the day, reducing stress and improving focus,” she explains. Simple breathing or mindfulness techniques that can realistically be done in just 5 to 10 minutes Baruah says, “Even a short pause can reset the nervous system. Box breathing, which involves inhaling for 4 seconds, holding for 4, exhaling for 4, and holding for 4, is a simple tool to calm the body. Guided meditations (many available online) or mindful journaling can also help.” Another underrated practice is simply stepping outside and sitting in natural light for a few minutes, letting the body wake up gradually. The key is not to overload the mind immediately and avoid reaching for the phone first thing. These small rituals train the body to begin the day grounded, not stressed, notes the expert. View this post on Instagram A post shared by The Masoom Minawala Show (@themasoomminawalashow) DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
