{"id":348183,"date":"2026-01-02T13:55:11","date_gmt":"2026-01-02T13:55:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/348183\/"},"modified":"2026-01-02T13:55:11","modified_gmt":"2026-01-02T13:55:11","slug":"the-soft-start-morning-routine-therapists-recommend-to-ease-winter-stress","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/348183\/","title":{"rendered":"The \u201cSoft Start\u201d Morning Routine Therapists Recommend to Ease Winter Stress"},"content":{"rendered":"

Winter can make mornings feel like a drag. Darker days and cold temperatures can keep your nervous system heightened before you\u2019ve even finished your first cup of coffee<\/a>. Unfortunately, if you start the day already rushing or reacting, therapists say stress tends to carry over into the rest of the day\u2014and even the following day. That\u2019s where a \u201csoft start\u201d morning routine could make a difference. This gentle approach is about easing into the day, and therapists say these small, intentional changes matter. We spoke with one mental health expert about how a soft start can make winter days feel more manageable. Here\u2019s what you need to know.\u00a0\n<\/p>\n

Ayanna Abrams<\/a>, PhD, licensed clinical psychologist, founder of Ascension Behavioral Health, and co-founder of Not So Strong<\/p>\n

What Is a Soft Start Morning Routine? <\/p>\n

A soft start to your day could mean many things, but it often includes an intentional focus on your body, breath, and immediate needs, and does so without rushing yourself into problem-solving or productivity mode. \u201cWhen I think about \u2018soft starting\u2019 my day, I like to think about (and practice) a \u2018with me\u2019 mindset,\u201d says Ayanna Abrams, PhD, licensed clinical psychologist and founder of Ascension Behavioral Health. \u201cBeginning your day gradually and with more ease and intention sets your brain and body up for increased mental and emotional stability<\/a> throughout the day.\u201d\u00a0\n<\/p>\n

Soft starts can also become part of the broader \u201csoft living” philosophy that\u2019s been circulating online. \u201cSoft living is creating a lifestyle that has slow or slower moments throughout your day or week, not only in the mornings,\u201d Abrams says. \u201cThis requires more stern boundaries to protect your time, your energy, how much access people have to you emotionally, and how much you are \u2018doing\u2019 vs. \u2018being\u2019 day to day.\u201d\n<\/p>\n

Benefits of Soft-Starting Your Morning <\/p>\n

According to Abrams, having an intentional morning routine<\/a> that is slower allows you to manage your first tasks or needs with more clarity and agency. \u201cYou might also notice better decision-making with less reactivity and even less exhaustion by the end of the day,\u201d she says. But don’t get discouraged if it doesn’t seem to be working: The benefits of this type of routine tend to fully kick in once you build out some healthy, softer habits<\/a>.\u00a0Consistency is key.\n<\/p>\n

\u201cEstablishing a morning routine that fits your needs can help get your day started without having to think too much once you create some habits,\u201d Abrams says. \u201cThis can be as simple as stretching for five to seven minutes<\/a> while in bed to get your blood flowing and help you to feel more agile\u2014or immediately opening up the blinds and taking some sips of water.\u201d When it’s colder and darker outside<\/a>, Abrams notes that you may find it a bit more challenging to get out of your cozy bed, which makes a soft start even more valuable.\u00a0\u00a0\n<\/p>\n

Ways to Start Your Morning More Softly <\/p>\n

A soft start doesn\u2019t require a full routine overhaul. Here’s how to focus on reducing stimulation and pressure first thing in the morning, so your nervous system has time to come online before the day asks anything of you.\n<\/p>\n

Wake Up More Gradually <\/p>\n

For starters, don\u2019t jump right out of bed. Abrams suggests waking more gradually with softer music<\/a> instead of a blaring alarm and building in a few extra minutes so your morning routine doesn\u2019t feel rushed. (This means you’ll need to wake up a little earlier<\/a>.) Waking up just 10 minutes earlier than usual can make the shift feel more manageable.\n<\/p>\n

Also, don’t use your phone for waking. \u201cI recommend that clients don’t use their phone as their wakeup alarm,\u201d Abrams says. \u201cUse an actual alarm clock that serves only that purpose, and put your phone across the room or in another room overnight.\u201d This step will help you with the next one: going screen-free.\n<\/p>\n

Go Screen-Free <\/p>\n

One of the biggest barriers to a soft start is how quickly outside demands creep into your morning, so make a point to ditch the phone<\/a>. \u201cWhat this looks like in practice is not grabbing your phone and \u2018starting\u2019 the day in the lives of others,\u201d Abrams says. \u201cEmails and texts are others informing you or asking something of you; social media is other people’s lives; news is tons of information and macro and micro experiences across the city, country, world.\u201d By delaying that influx of information, you give your nervous system time to orient to the day before reacting to everyone else\u2019s needs.\n<\/p>\n

How you handle other screens also matters. \u201cI also recommend not going to sleep or waking up with the television to reduce energetic or emotional overstimulation,\u201d Abrams adds. \u201cThese behaviors will slowly shift your sleep hygiene<\/a> and increase the likelihood of soft-starting your mornings.\u201d\n<\/p>\n

Try a Grounding Ritual <\/p>\n

Abrams recommends starting the day with gentle, grounding rituals before your feet even hit the floor. That might look like taking a few slow breaths, stretching your arms and neck, or sipping water while still in bed to help your body rehydrate and wake up gradually. \u201cMuscles may feel tighter, and many of us are more prone to isolation or retreat in the darker months; it is important to have different ways to access coziness and closeness during this season,\u201d she says.\u00a0\n<\/p>\n

Once you\u2019re up, a warm drink like tea<\/a>, coffee, or matcha can further signal to your nervous system that it\u2019s safe to ease into the day, especially when paired with a simple breakfast that includes protein, healthy fats, and complex carbs.\u00a0\n<\/p>\n

Jot Down Your Thoughts <\/p>\n

Abrams also recommends some mindful reflection before you get too busy. \u201cJotting down some morning reflections<\/a> or a very short to-do list\u2014no more than three items\u2014can help you think about your day without a rush,\u201d she says. Doing this before you open your computer, check messages, or leave the house gives your brain a sense of direction without tipping into overwhelm, which supports a calmer, softer, more intentional start.<\/p>\n","protected":false},"excerpt":{"rendered":"Winter can make mornings feel like a drag. Darker days and cold temperatures can keep your nervous system…\n","protected":false},"author":2,"featured_media":348184,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[102,1906,6623,56,54,55],"class_list":{"0":"post-348183","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-health","9":"tag-mental-health","10":"tag-mentalhealth","11":"tag-uk","12":"tag-united-kingdom","13":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/348183","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=348183"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/348183\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/348184"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=348183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=348183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=348183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}