Slow Mornings: A Tool to Reduce Stress & Anxiety

Something I have seen over and over again in my years of researching this trait of high sensitivity is that quiet, slow mornings have a significant impact on lowering stress and anxiety for HSPs for the entire day. When done so mindfully, it is almost like it slows your internal motor and keeps it slower for the whole day, which then reduces stress and anxiety. Think about the difference you feel when you rush out of bed in the morning versus moving quieter and slower as you begin the day.

I've heard HSPs find some of the following helpful when being conscious about their slow mornings...

• Stretch slowly before getting out of bed

• Move slowly when getting up to go to the bathroom

• Meditation. Here are some guided HSP Meditations

• Sip a warm beverage mindfully

• Spend time listening to the birds or enjoying nature in your surroundings

• Allow time in the mornings to avoid rushing (that might mean sleeping earlier if you have to be out of the house at a certain time or up with the kids). Here's a post about supporting your sleep.

• Preparing the night before so there is less to process early

• Avoid your phone or news first thing to limit incoming information

• Practicing yoga or take a mindful nature walk

Have you discovered the benefit of slow mornings yet? You can learn and get inspired by each other!  Here are some shares from HSPs in my Sensitive Empowerment Community…

• This is such a wonderful reminder. I'm trying to get back to mindful mornings. I've been rushing a lot lately. But I'm so glad this post was a gentle reminder to get back to living the HSP way!

• Thank you so much for this article. It’s so validating! My whole life has been a whirlwind of busyness, working, raising kids, competing in sports. However, my whole life I’ve been a slow riser and enjoyed days off where I could slow down. Now at retirement, my slow morning ritual is imperative. I lay in bed up to an hour just slowly waking up, through breathwork and slow stretches. Once up, my ritual is slow - brush teeth, make my bed, drink a cup of warm water with lemon and then - wait for it - my lovely cup of coffee. I then sit in the sunroom and read or write until I have energy to get moving. I really appreciate that this is normal, and necessary for HSPs when my family can’t comprehend at all while they are hustling in the morning. Thank you!!

• I'm so glad you posted this. It sometimes drives me and my siblings crazy that my mom gets up so late but this reminded me to let her have her way and her routine because for YEARS she was up so early for work and to take care of her family.

• After I do some stretching. I get coffee for myself and my partner, let the dog out and settle in to do some journaling.

• I love this post Julie and the real support you provide to help us see that a slow morning is so beneficial for HSP nervous system! I feel like the pandemic really gave me a chance to cement in a slow morning practice because my routines were otherwise disrupted for months. I like to read for 1/2 hour with the birdies and my tea in the morning.

• I don’t really get going until about 10 or 11 in the morning. I love to be able to relax, go slow, meditate, and make my plan for what I will do that day. It is a challenge for me to get my child to school at 8 am sharp. Working on how to handle that long term.

• I appreciate you mentioning what time a day you tend to get going....10 or so is about the time for me also. Once school begins in the fall I will still need to drop my child off whether I’m “awake” or not...I too will see how I can incorporate slow mornings.

• I have always been an early morning person but this is also because of some of the physical things I've got going on as well like if I have to get up early to the bathroom, I can never get comfortable going back to bed. I have to get up when I'm awake. I've noticed how much better it is for me to wind down in the afternoons instead of pushing myself to get jobs done into the late afternoons/evenings and I stay away from any kind of computer work at this time also. It's been really hard when my daughter has needed my help with assignments or explaining things after dinner.

  My daughter definitely functions much better if she's had a slower quiet morning. It really does make a big difference. I've noticed when there's no pressure of going to school and both of us have a slow Saturday morning that how incredibly good it feels for the rest of the day :)

• I am so not a morning person! Never have been. When I have to get up early and be on it’s a real struggle for me. Working from home during the pandemic has been a big benefit for me and because it’s been so positive I plan to ask to continue when the time comes to go back to the office. The big difference for me is being able to start my day slowly and mindfully. I used to rush out the door to my commute without breakfast. I always felt like I was in a fog until noon and needed caffeine to function. I always felt tired.

  Now I still have to get up and start work at a certain time but I don’t feel rushed. I have time to prepare a healthy breakfast. I also start every day with meditation and some light yoga and stretching. I also started incorporating gratitude and affirmations and intention setting. I listen to peaceful soundscapes and music on Insight Timer. Having this quiet time really sets my day off on a good note. I’ve felt happier and been more productive and have way more energy because of this.

• Slow mornings are one of the main reasons I became my own boss decades ago. At the time I didn't know about HSP, but I knew that any amount of rushing in the morning set me up for a challenging day. I always take the time to make a good breakfast and eat slowly while reading, then meditate, then work out or do yoga. I sometimes look at how long that all takes me and start to feel a bit guilty, so it's great to read the recent reminders like this one that it's so important for us, Most of the time I'm just so grateful that I have the opportunity to create these mornings :-)

• It's so comforting to read others are like me and slow to start in the morning. I used to get up and milk cows very early 7 days a week and worked physically all day, up to 14 hours a day. It's no wonder I was so unwell! Now I'm fortunate to work at home many days and go very slow - I take 30 minutes to wake slowly then have a cup of decaf while sitting quietly. I meditate, journal, have breakfast with my hubby and practice yoga, then carry on with the rest of my day! Practicing gratitude is always part of my morning routine while waking.

• I love slow mornings! And I am not a morning person! But the quiet, the alone time, is worth it. I will wake up at 6 am sometimes if it means I get 1/2 an hour to drink my coffee, meditate, journal, read spiritual/self-help/psychology books, or read some of my favorite blogs. Makes a huge difference! Going into the office twice a week starting in two weeks and I'm nervous I'll lose some of this so I'm going to start planning how to care for myself around this transition.

• Being self-employed and working part-time I'm fortunate that I can set my own agenda. One of the morning rituals my husband and I have, while we're still in bed, is listening to The Daily Trip with Jeff Warren on the Calm app.. His daily trips are both thought-provoking and relaxing since they include meditating. I then get my cup of coffee, do some exercises, eat breakfast, and then we go for a walk in nature with our Golden Retriever:)

• Thank you so much for posting this! I have always wondered why I tend to be so slow and taking my time in the morning! I always put meditative type music on first thing. It helps keep me relaxed. Having my tea in the morning is also something that keeps me relaxed. I will work on being more mindful in the mornings!

• Thank you for sharing. I'm making an intention to incorporate 1 of these practices a week into my morning routine to build healthy, self-caring habits. I appreciate you, Julie, and this entire community to help support all of us HSPs! <3

• I wake up at least 2 hours early so I can have a slow, easeful morning, it’s really changed my whole stress level for the day, I’m finding that it’s easier to maintain a low-stress baseline throughout the day. I have many pauses throughout the day too which is all about bringing that stress level down as a day goes and not wait until it’s built up. I have a small “closer” time at the end of my workday. I take about 20 - 30 minutes and go sit in my recliner in the dark after work. Before I start preparing dinner or doing chores or anything, I take this “reset” break to transition from work to home in my mind and body. Before I leave my desk I write down what I want to tackle tomorrow and that helps keep those thoughts from surfacing in the evening because I’ve already taken and written down what I want or have to do tomorrow.

What practices do you do mindfully in the morning that supports your sensitive system?  

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Julie Bjelland is a Psychotherapist specializing in high sensitivity, host of The HSP Podcast, and Founder of the Sensitive Empowerment Community, whose mission is to create a paradigm shift where sensitivity is embraced, valued, and honored. Julie offers multiple essential resources for educating, inspiring, and empowering HSPs.

Register for her free Masterclasses and profoundly transform your life in her courses and community.

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Explore Julie’s website dedicated to supporting HSPs and download a free letter to give medical and mental health professionals about high sensitivity. ❤️🌈❤️ (she/her)