Some people seem remarkably good at handling stress. They can deal with unexpected problems, difficult conversations and last-minute changes without becoming completely overwhelmed. Others find themselves struggling when even small things go wrong.
Scientists have long tried to understand why people respond so differently to stressful situations. Now, researchers at Binghamton University in New York have discovered that part of the answer may be connected to something surprisingly ordinary: what we do every morning.
Their findings suggest that eating breakfast regularly, getting enough sleep and exercising could all be linked to a stronger ability to handle life's challenges. And one habit in particular stood out.
Eating breakfast five times a week was linked to better stress resilience
The researchers examined information from 401 college students, asking them about their eating habits, sleep patterns, exercise routines and ability to cope with difficult situations. The participants were approximately 19 years old on average, and the study looked for connections between their lifestyles and mental well-being.
Also read: The 10,000-step rule could be changing as new research points to a lower target
According to the study published in the Journal of American College Health, students who ate breakfast at least five times a week tended to show greater psychological flexibility, which was associated with stronger mental resilience.
In simpler terms, they appeared better able to adjust their thinking and behavior when something unexpected happened. Rather than becoming mentally stuck in a stressful situation, they were more capable of adapting to it.
The study also found that students who ate fast food no more than three times a week tended to score better on these measures. Meanwhile, those who frequently skipped breakfast or regularly slept too little were more likely to report difficulties with psychological flexibility.
Why some people stay calm when everything goes wrong
The researchers focused on something called psychological flexibility. Although the term sounds complicated, the idea behind it is relatively simple.
Also read: This common salad topping is linked to 76 illnesses, and washing it may not be enough
Imagine arriving at the airport and discovering that you have missed your flight. One person might immediately panic, become frustrated and spend the next hour thinking about everything that has gone wrong. Another might feel the same initial frustration but quickly begin looking for alternative flights or other ways to reach their destination.
Both people experience stress, but the second person is better able to adapt to the situation rather than becoming overwhelmed by it.
Lina Begdache, an associate professor of health and wellness studies at Binghamton University and the study's lead author, explained the difference in a statement published by the university.
"When we’re under stress, we feel like we fuse with the stress. We live the stress," Begdache said.
Also read: A pre-meal protein habit may cut your blood sugar spike by about 28%
According to the researcher, psychological flexibility helps people recognize their emotions, understand what is happening and decide how best to respond. It does not mean avoiding stress or pretending everything is fine, but rather learning to manage difficult situations without becoming trapped in negative thoughts.
Sleep and exercise were also important
Breakfast was not the only daily habit associated with better mental resilience. The researchers identified several other lifestyle factors that appeared to matter.
Students who reported sleeping fewer than six hours a night tended to have lower levels of psychological flexibility and resilience. Meanwhile, those who exercised for more than 20 minutes a day generally reported better resilience, even when the researchers accounted for psychological flexibility.
These findings support the broader evidence connecting sleep and physical activity with mental well-being. However, six hours of sleep should not be confused with the recommended amount for adults.
Also read: A simple blood draw may now spot Alzheimer's, with no $4,000 brain scan needed
The US Centers for Disease Control and Prevention recommends that adults aged 18 to 60 get at least seven hours of sleep each night. Consistently getting too little sleep can affect mood, concentration and the ability to manage everyday challenges.
The researchers also found an interesting association involving fish oil. Students who reported taking fish oil at least four times a week tended to have higher resilience scores. However, this finding does not prove that fish oil supplements improve mental health, and the study was not designed to test whether taking them would produce the same result.
Why breakfast could make a difference
The connection between breakfast and mental resilience is particularly interesting because most people associate healthy eating with physical benefits, such as maintaining a healthy weight or reducing the risk of disease.
But the food we eat also provides nutrients that support normal brain function. Starting the day with a balanced meal can help people obtain important nutrients, although the precise relationship between breakfast and mental resilience remains uncertain.
Also read: Researchers tried three salt levels in mice: Only one kept their memory sharp
Previous research has suggested that people who regularly eat breakfast may have healthier diets overall. For example, Harvard Health has highlighted research involving more than 30,000 adults showing that people who skipped breakfast were more likely to miss important nutrients, including calcium, vitamin C and fiber.
This does not mean that eating breakfast automatically makes someone better at handling stress. People who regularly eat breakfast may also have more consistent daily routines, better sleep schedules or other habits that contribute to their mental well-being.
Nevertheless, the Binghamton researchers believe psychological flexibility could help explain why certain healthy habits are associated with stronger resilience.
Does skipping breakfast make you mentally weaker?
There is an important limitation to the findings. The researchers relied on questionnaires completed by college students rather than conducting an experiment in which participants were asked to change their diets.
This means the study identified connections between daily habits and mental resilience, but it cannot establish that breakfast, exercise or sleep directly caused the differences.
It is also possible that people who are already better at managing stress find it easier to maintain healthy routines. Factors such as financial circumstances, existing mental health conditions and academic pressure could also influence the results.
Another limitation is that the participants were mostly young adults. Their daily routines and responses to stress may differ from those of older adults, parents or people working full-time.
For these reasons, the findings should not be interpreted as proof that everyone needs to eat breakfast to protect their mental health.
Small daily habits could still make a meaningful difference
Despite those limitations, the research offers an encouraging reminder that mental well-being is connected to more than just our thoughts and emotions.
Regular meals, sufficient sleep and physical activity are everyday habits that many people can work toward improving. Although none is a guaranteed solution to stress, they may help support overall physical and mental health.
The findings also raise an interesting possibility: becoming more resilient might not simply be about learning to tolerate difficult situations. It may also involve maintaining routines that support our ability to think clearly and respond flexibly when life becomes challenging.
For people looking to improve their daily habits, the message is relatively straightforward. Prioritizing sleep, making time for exercise and eating a nutritious breakfast when it suits your routine are reasonable starting points.
And while the researchers have not established that breakfast itself makes people mentally stronger, their findings suggest that the habits surrounding our mornings could be more closely connected to how we handle stressful days than previously understood.
This article is made and published by Aksel Kryhlmand, who may have used AI in the preparation.