Are your feelings of Anxiety or Depression affecting your functioning?
Do you feel like your day is scattered and unorganised?
Life can be overwhelming, especially if you’re managing feelings of anxiousness, or feeling down. The weight of overthinking, endless worries, and a sense of helplessness often make even the smallest tasks seem insurmountable. A common denominator for many experiencing anxiety and depression is overthinking—a seemingly never-ending cycle of thoughts that spiral out of control. But what if the key to breaking free from this cycle was a simple shift – introducing a routine or some structure into your day?
The Power of Routine
Remember the last time you had an important deadline approaching—whether it was a work project, a school assignment, or even planning a special event? You likely found yourself thinking, “Where do I even begin?” The endless list of tasks engulfed you, and no matter how much you tried to get started, you couldn’t stop the flood of thoughts from clouding your mind.
Now imagine that same scenario, but instead of facing it without direction, you had a clear plan—a routine that guided you step by step through your day. Suddenly, that mountain of tasks began to feel like manageable, smaller hills. You don’t have to think about every single detail at once because the plan and structure breaks things down for you. This is the power of routine, and it’s one of the most effective tools in managing anxiety or depression.
Routine vs. No Routine: The Impact
When you’re constantly overthinking things, your mind races thinking not only about what needs to be done, but about every possible outcome. Every potential mistake. This constant mental ‘chatter’ drains your energy and leaves you feeling stuck.
When you introduce routine and structure into your life, you’re essentially giving your mind a roadmap.
- Instead of overthinking each step, you’re able to focus on one task at a time.
- You’re not worrying about how everything will come together because you’ve already planned your day out.
- For example, if your routine involves waking up, going for a walk, having breakfast, and getting ready for work, you don’t need to think deeply about each of those steps.
- You just follow the routine, and watch your mental chatter calm down.
Why Routine Feels Impossible
Getting to the point where you can create a routine can feel like a monumental task in itself. When you’re coping day to day with anxiety or depression, even the thought of making a to-do list can be overwhelming. You know that structure could help, but how do you even start when your mind is so cluttered.
Create a Daily Routine
Something as simple as writing a to-do list or using a calendar to plan your day can make a world of difference. Whether it’s scheduling time to work toward a larger goal, like studying for a diploma or applying for a job, or even smaller tasks like cleaning and cooking, a routine helps you move through your day with purpose. In the process, this calms your mind and removes the never ending task list from the back of your mind. You can focus.
This is where therapy comes in. Sometimes, before we can establish a routine, we need to address the underlying issues that are affecting our thoughts and actions. Speaking with a psychologist helps declutter your mind, creating space for new ways of thinking and just being.
Once you’ve begun to clear the mental fog, you’ll find it easier to take that first step toward creating a routine. And once you’ve taken that step, you can build from there.
Contact us below to begin your path to recovery and start living the life you deserve.
Written by Clinical Psychologist Rebecca Deane – www.creatingchange.net.au
Psychology support in the Hills District, Western Sydney & Surrounds (including Rouse Hill, Bella Vista, Glenwood, Castle Hill, Kellyville, The Hawkesbury, Penrith Nepean, Blacktown, Epping, Ryde, Pennant Hills areas and surrounds)
