01/11/2026
Studies show it takes 21 days to form a new habit; the same goes for a routine. Not surprisingly, routines help alleviate anxiety and stress.
To cope with anxiety, itâs essential to sit down, identify whatâs worrying you, and address your concerns by adjusting your routine, to alleviate the stress. When we create daily routines, such as incorporating exercise or changing our sleeping patterns, this allows our bodies to adjust and know what to expect.
For people with busy schedules, daily plans can promote healthy lifestyle habits. Simple changes like packing your lunch before work can help you eat a more balanced diet while going to bed at the same time every night can promote a consistent sleep schedule.
If you set and stick to a new plan for three weeks, thereâs a good chance youâll stick to the routine for a long time!
Clinicians believe routines promote healthy habits which are integral to maintaining one's mental health. Here are a few important suggestions:
â Stick to a morning routine.
â Avoid hitting the snooze button.
â Take periodical breaks throughout the day.
â Schedule time to be alone.
â Take note of one important thing youâre grateful for.
â Stop working at the same time every day.
The same goes for mental routinesâcreating predictable scenarios through habits allows your mind to adjust, understand what to expect, and alleviate anxiety over the unknown. Journaling is a great way to establish a regular schedule, especially for those struggling with the symptoms of anxiety disorder. Journaling at the same time every day can help you start a processâor routineâof mental restoration and wellness.
Additionally, set aside time to focus on your physical health. You donât need to spend hours in the gym every day to enjoy the benefits of exercise. If youâre short on time, scheduling a few minutes of high-intensity interval training (HIIT) can boost your self-esteem, improve your mood, and provide numerous mental health benefits, according to the National Institute of Mental Health.
For parents, establishing healthy family routines can help young people adapt to the new realities of working from home, home-schooling, and temporary unemployment, according to the World Health Organization.
If you need a "friend" to help you develop a plan, or if your stress/anxiety/depression has caused serious life disturbance, call NAMI Rockland at 845 359 8787.
