Breakfast, Sleep, and Exercise: Essential Daily Habits for Managing Stress

Nour Nour Eldin In a world where daily pressures are increasing, many people are seeking ways to cope with stress and anxiety, ranging from relaxation techniques to meditation and psychotherapy. However, a scientific study published in the Journal of American College Health suggests that some simple daily habits, such as eating breakfast, getting adequate sleep, and exercising, may be linked to our ability to face and adapt to difficult situations. Researchers from the American University of Binghamton found that individuals who follow a healthy lifestyle, on average, exhibit higher levels of psychological resilience—the ability to adapt to stress and handle challenges without succumbing to negative emotions.

What is psychological resilience? Psychological resilience does not mean the absence of stress or insensitivity to difficult situations; rather, it refers to a person’s capacity to adjust their thoughts, emotions, and behaviors when circumstances change. A person with good psychological resilience can acknowledge their negative feelings, understand their causes, and seek appropriate solutions instead of remaining trapped by anxiety and frustration. Researcher Lina Bigdash, the study’s supervisor, explains that some people can maintain their composure in annoying situations not because they do not feel stressed, but because they are better able to reevaluate the situation and handle it differently.

◄ Breakfast five times a week The researchers relied on anonymous surveys completed by approximately 400 university students, which included questions about their dietary habits, sleep, physical activity, and ability to cope with stress. The results showed that students who ate breakfast at least five times a week recorded higher levels of stress-coping ability, with psychological resilience being one of the factors helping to explain this relationship.

◒ Twenty minutes of movement Breakfast was not the only factor associated with improved stress-coping ability. Researchers found that engaging in physical activity for 20 minutes or more was linked to higher levels of psychological resilience. Physical activity may play a role in regulating stress responses and improving mood, in addition to its well-known benefits for heart and muscle health. Conversely, less healthy habits, such as overconsumption of fast food, were associated with higher levels of psychological inflexibility, meaning difficulty adjusting thoughts and behaviors when facing challenges.

◄ Less than six hours of sleep The study also highlighted the importance of sleep, as students who slept less than six hours a day exhibited lower levels of psychological resilience and stress-coping ability. Sleep plays a fundamental role in regulating emotions, attention, and memory, and its deficiency can make dealing with daily problems more difficult. Researchers also noted an association between consuming fish oil supplements several times a week and increased psychological resilience; however, this finding does not prove that supplements improve mental health, nor does it justify taking them for this purpose without a clear medical need.