Has your mind ever felt bombarded by various thoughts or tasks that you may need to complete?
Have you ever put off these tasks or tried ignoring these thoughts to make that overwhelming feeling go away?
Although these thoughts and tasks may go to “the back of your mind” for a short term of time, there comes a stage that you will have to tackle and manage these issues and emotions; this brings me on to speak about the concept of implementing routine for your overall mental wellbeing.
What is routine?
Routine can be defined as a set sequence of actions that would be followed on a regular basis and sometimes at specific times.
Remember, a routine does not have a be set in stone; once you establish a routine, it can be modified at any point in time that suits your needs and mental wellbeing at that time.
Benefits of routine:
Below, I have listed a few of my favourite benefits as to why one should implement routine in their lives:
• Reduce Stress & Anxiety levels
• Catastrophising levels lessen
• Productivity levels become higher
• Positive habits are formed
• Consistency and sense of control
• Improved sleep
• Outlook on life becomes more positive
• Sense of accomplishment
How to start a routine:
Implementing routine can be tedious at the beginning and can take motivation along with some trial and error periods to find what suits you. I have given some ideas below on how you may begin implementing a routine for yourself:
• Create goals for yourself- short term (you can progress to long term in time)
• Separate your life into categories- home, school/work, family/friends
• Start small- one task a day for a week and build on that foundation as time goes on
• Track your progress
• Implement at least one activity you enjoy doing into your day
Cognitive Behavioural Therapy & Routine:
While creating a routine along with having a busy day to day life can be challenging and may sound daunting, it can be supported by using one of the most effective modern therapies- Cognitive Behavioural Therapy (CBT). CBT is an evidence and research based approach to support clients in managing their behaviours and feelings by changing your thought patterns and way of thinking.
Dr. Steve Ormo, a CBT Clinical Psychologist who specializes in treating anxiety, stress and insomnia states that forming routine plays a major part in positive mental wellbeing. Dr. Ormo explains that most people create routine for our physical bodies and that we should do the same for our mental health as it is just as important.
Implementing Routine With Cognitive Behavioral Therapy
CBT can be extremely useful in assisting you with creating a routine. Journalling is one of many essential CBT tools to help you self-reflect and identify thought patterns. By journalling, you will start to identify areas in your daily life which may need to change for you; recognising this will aid you in creating the best routine for yourself as you will begin to have more of an understanding into what you truly care about and how you would like to live going forward.
CBT mindfulness is also a great tool to implement within any routine as it allows space and time for yourself within a busy schedule and I would highly recommend this as being part of your day. CBT mindfulness activities can include breathing exercises and mindful meditation- some of which can be found on the Evolve website under the following link - Meditation & Relaxation | Evolve Mental Health
Closing piece
There are many starting points to get into a routine, but the main rule is that it works for you. Routine is unique for each individual and not one main routine works for everyone. Remember to be kind to yourself and if you do decide to implement routine in your own life, enjoy the journey and notice your progress.
Thank you for taking the time to read this blog. To make an appointment with me, you can contact bookings@evolvementalhealth.ie via email and request to work with Samantha. Alternatively you can also fill out the booking form at the following link - Book An Appointment.
Warm Regards,
Samantha Grace (Therapist)