Routines are something we have all attempted to create and follow since our school days. Remember being told that a daily timetable was the secret to success? Yet, sticking to one often felt like a rare feat. The reality is, that while some people thrive on structure to stay organized and meet deadlines, others find their rhythm in a more flexible, free-flowing environment. The beauty of a routine lies in its adaptability—it doesn’t have to start at 6 a.m. and end at 9 p.m. The key is learning how to craft a personalized plan that works for you.
Anxiety, on the other hand, is the anticipation of future concern, often accompanied by muscle tension and a tendency to avoid certain situations. At its core, anxiety stems from uncertainty. So, how can we navigate the unease that uncertainty brings? By grounding ourselves in something reliable—and that’s where a routine comes in. A well-designed routine can serve as an anchor, offering stability amidst life’s unpredictability.
Understanding Anxiety
Anxiety is a natural emotional response characterized by feelings of fear, tension, or worry, often triggered by real or perceived threats. It activates the body’s stress response—commonly known as fight, flight, or freeze—which prepares us to face or escape danger. This response causes physical changes such as increased heart rate, rapid breathing, and heightened alertness, ensuring survival in life-threatening situations.
Unlike stress, which arises from external pressures or demands (like work deadlines or family issues) and usually subsides once the situation resolves, anxiety often lingers and can occur even without a clear cause. For example, someone may feel anxious about public speaking, social interactions, or upcoming decisions, even if no immediate danger exists.
While occasional anxiety is normal, it becomes problematic when it’s frequent, excessive, or persists beyond the triggering situation. Such patterns may indicate an anxiety disorder, a mental health condition that disrupts daily life. In 2017, 44.9 million people in India had anxiety disorders, which is 3.3% of the population. However, 80% of people with mental health disorders in India do not seek help.
Science Behind Routines And Anxiety Relief
Ever wondered why it is such a struggle to create a routine? It requires your brain and body to adapt to a new way of functioning. This adjustment period can feel uncomfortable and overwhelming, making it easy to give up early. However, our brains are remarkably adaptable, thanks to their neuroplasticity. With consistent effort over 30 to 90 days, you can help your brain settle into the rhythm of a new routine.
Dr Daryaneh Badaly, a clinical neuropsychologist states that when we engage in a behaviour that feels good or yields positive results, our brain’s reward centres are activated, making us more likely to repeat that behaviour. Over time, this repetition reinforces the habit until it becomes a routine.
Predictability – Routines introduce structure and predictability, giving you a sense of control over your day. When you know what to expect, your brain is less likely to spiral into “what-if” scenarios, reducing mental strain. Predictable patterns also signal to your brain that the environment is safe, helping calm the fight-or-flight response triggered by anxiety.
Reduction In Cognitive Load – Decision-making can be mentally exhausting, especially for individuals with anxiety who often overthink even minor choices. A routine minimizes this cognitive load by automating regular tasks, like deciding what to eat or when to exercise. This frees up mental energy for more complex or unexpected challenges, reducing overall stress and mental fatigue.
Activation Of Brain’s Reward System – When you stick to a routine, especially one with positive habits, your brain’s reward system releases dopamine—a neurotransmitter associated with pleasure and motivation. For example, completing a workout or meditating as part of your routine can create a cycle of positive reinforcement, gradually rewiring your brain to associate the routine with feelings of accomplishment and well-being.
Regulation Of Hormones And Nervous System – Routines help regulate stress hormones like cortisol, which tend to spike during anxiety episodes. For instance, maintaining a consistent sleep schedule can balance your circadian rhythms, improving sleep quality and lowering cortisol levels.
How To Create An Anxiety-Reducing Routine
Building a routine to manage anxiety requires intentionality, flexibility, and patience. It’s about designing a structure that suits your lifestyle and offers consistency without feeling restrictive. Here are actionable steps to help you create an anxiety-reducing routine:
Start Small – Choose one area of your life to focus on—such as your morning routine, bedtime habits, or work schedule. For instance, start with something as simple as setting aside 10 minutes in the morning for journaling or meditation. Gradual changes are more sustainable and easier for your brain to adapt to.
Prioritise consistency over Perfection – Aim to stick to your new habits most days, but don’t stress if you miss a day. Anxiety can make perfectionism tempting, but remember that it’s okay to adjust or restart. For example, if you plan to exercise every evening, allow flexibility for rest days or busy schedules without guilt.
Build Flexibility Into Your Routines – Rigid routines can sometimes exacerbate anxiety. Design your schedule with some breathing room. For example, instead of planning every hour of your day, allocate time blocks (e.g., morning self-care, afternoon work focus, evening relaxation). This way, you can adapt your routine as needed without feeling like you’ve failed.
Track Your Progress And Celebrate Your Wins – Tracking helps you stay accountable and recognize patterns. Use a journal, planner, or app to log your routine. For example, note down the habits you completed, how they made you feel, and any challenges you faced. Celebrate small victories, like completing a week of consistent sleep hygiene or sticking to a daily 10-minute meditation.
Common Roadblocks To Routines
Lack Of Time And Motivation – Many people believe they’re too busy to stick to a routine. Packed schedules and competing priorities can make it feel impossible to dedicate time to new habits. For others, starting a routine itself can seem challenging. They might feel like “What’s even the point if I can’t see this through?”
Boredom Or Monotony – Repeating the same activities every day can feel dull, causing people to lose motivation. To avoid this, introduce variety. For instance, alternate between yoga, walking, or strength training for physical activity.
Not Seeing Immediate Results – When routines don’t yield instant benefits, it’s easy to feel discouraged. Remember, forming habits and seeing results takes time. Celebrate small milestones to stay motivated and trust the process.
Perfectionism – The desire to execute a routine flawlessly can lead to frustration when things don’t go as planned. Missing a workout or sleeping in one day doesn’t mean the routine is a failure. Instead, focus on progress
Unexpected Disruptions – Life is unpredictable—illness, work deadlines, or family emergencies can derail even the best plans. Building a flexible routine that accommodates changes can help you stay on track. For example, plan for quick, adaptable habits like a 10-minute stretch instead of a full workout when time is limited.
Benefits Of Routines
Regulates Sleep Pattern – Sleep and anxiety are closely linked, as poor sleep can exacerbate anxious feelings. A consistent bedtime routine improves sleep hygiene, helping regulate your body’s internal clock. Activities like turning off screens, reading, or meditating before bed can prepare your mind and body for restful sleep.
Anchors You In The Present – Anxiety often pulls the mind into worries about the future. A routine keeps you focused on the present moment through structured activities. Simple rituals, like brewing your morning coffee or walking your dog, can be grounding and therapeutic.
Builds Resilience – Over time, a routine strengthens your ability to handle stress by providing a stable framework to fall back on during difficult periods. Knowing you have a reliable structure in place can boost your confidence and emotional resilience.
Reduces Overwhelm – Anxiety can make it hard to start or complete tasks. A routine helps break tasks into manageable chunks, making them feel less overwhelming. This productivity boost can alleviate anxiety caused by procrastination or unfinished responsibilities.
If you feel that your anxiety cannot be brought under control through self-help measures, please feel free to book an appointment with our therapists using our online calendar.
