Create a routine to reduce anxiety

Δημιουργία ρουτίνας για τη μείωση της ανησυχίας

Create a routine to reduce anxiety

Create a routine to reduce anxiety 1792 1024 Paterakis Michalis
Estimated reading time: 5 minutes

In this article, you will learn how a structured routine can become your ally in reducing anxiety.

It also offers practical steps, based on psychological expertise, to create a daily routine that promotes peace and resilience. You’ll incorporate breathing exercises, mindfulness, and a balanced diet into your day, enabling you to face challenges with a steadier heart.

What is anxiety from a psychoanalytic perspective

From a psychoanalytic perspective, anxiety is often examined through unconscious processes and the interaction of various psychological dynamics. According to psychoanalytic theory, worry can be seen as a manifestation of underlying concerns rooted in the unconscious. Sigmund Freud, the founder of psychoanalysis, suggested that anxiety can arise from unresolved conflicts and repressed thoughts or feelings.

These concerns may be linked to early childhood experiences or to unconscious fears related to fundamental aspects of human existence, such as mortality or personal inadequacy. Psychoanalytic exploration of anxiety involves penetrating the layers of the psyche to uncover hidden fears and conflicts, with the goal of bringing them to conscious awareness for better understanding and resolution.

By exploring the unconscious roots of worry, individuals undergoing therapy can gain insight into the origin of their worries, facilitating a deeper and more comprehensive approach to dealing with and alleviating worry.

Understanding anxiety

Anxiety is a pervasive and often intrusive emotion arising from a sense of tension and anxiety about future uncertainties. It manifests as a mental state characterized by persistent thoughts and worries, often revolving around possible negative outcomes or unpredictable challenges.

Anxiety can be triggered by a number of factors, such as impending deadlines, personal relationships, or external events beyond one’s control. This emotional reaction tends to be accompanied by physical sensations such as tension and a heightened state of alertness. While some degree of worry is a natural part of the human experience, excessive or chronic worry can lead to anxiety and negatively affect a person’s overall health.

Create a morning ritual

To start your day with a sense of calm, establish a morning ritual that includes techniques such as diaphragmatic breathing. In this way, you will build a foundation for managing the stress and anxiety that plagues you.

Starting small can pave the way for major changes. Make sure you are rested to face challenges with resilience. Once you wake up, take a moment to center yourself with a few deep breaths. Think about what you are grateful for, allowing that positivity to shape your outlook.

Your morning ritual doesn’t have to be complicated. It’s all about the consistency and intention behind your actions. As you pour your coffee or tie your shoelaces, do so mindfully, being fully present in the moment. This simplicity can calm you deeply

Incorporate deep breathing exercises to reduce anxiety

Within your daily activities, you will find that incorporating deep breathing exercises can significantly reduce your stress and anxiety levels. When you feel stressed, your breathing tends to become shallow and rapid, exacerbating the feeling of restlessness.

Start by practicing diaphragmatic breathing. Sit or lie comfortably, place one hand on your chest and the other on your abdomen. Inhale slowly through your nose, allowing your stomach to rise more than your chest. Count to three during inhalation and again as you exhale through your mouth. This controlled breathing helps stabilize your heart rate and blood pressure, reducing stress.

Make it a routine to do these deep breathing exercises at least once a day. It can be in the morning to set a positive tone for the day or in the evening to relax.

Practice mindfulness daily to reduce anxiety

Incorporating a daily mindfulness practice into your routine can greatly reduce stress by anchoring you in the here and now. This isn’t just about feeling better in the moment—it’s a powerful tool for managing your stress long-term.

Mindfulness trains your mind to focus on your current experience, reducing the power of past worries and future fears that often trigger mental health conditions.

To practice mindfulness daily, take a few minutes to simply notice your breathing and your surroundings. Notice the sensations in your body, the rhythm of your breathing, and the details in your surroundings.

Regular exercise to reduce anxiety

It is also important to schedule regular exercise into your routine to effectively manage your stress and anxiety. Exercise not only benefits your body, but also cultivates your mind, creating the foundation for a mentally healthy lifestyle. When exercise feels integrated into your daily routine, it becomes less of a chore and more of a release.

Try to move at least five times a week, whether it’s a brisk walk, a bike ride in the park, or a yoga session. Getting outside amplifies the benefits, as fresh air and nature are natural soul soothers.

Balanced diet to reduce anxiety

Once you’ve established your exercise routine, it’s just as important to focus on what you eat—a balanced diet is the second key step in managing stress.

Nourishing your body with balanced meals is essential to maintaining a healthy lifestyle, which can have a profound effect on your mood and energy levels. By making lifestyle changes that include not skipping meals, you’ll help maintain stable blood sugar levels, supporting your mental health every day.

To further manage symptoms of worry and anxiety, keep healthy snacks readily available. It’s also wise to limit substances that can increase anxiety, such as alcohol and caffeine.

Embrace the tranquility of nature

You’ll find that spending time in nature can be a powerful step in your stress-reducing routine. Many people find that a simple act like going outside, taking a deep breath of fresh air and feeling the sun on their skin helps to reduce their stress and anxiety.

Whether it’s a walk in the park, a hike in the woods, or just a few moments on the grass, you’re actively participating in self-care. This connection to the natural world can help you manage symptoms of anxiety by providing a peaceful setting in which to practice mindfulness and meditation.

Reframing negative thoughts

One way to deal with stress is to reframe your negative thoughts into more positive, realistic perspectives. When you’re caught in a vortex of stressful thinking, it’s often because you’re viewing situations through a lens of fear and doubt. But remember, your thoughts are not always the complete truth.

Challenge the validity of your anxious thoughts by considering the evidence for and against them. This approach enables you to see things more clearly and reduces the power of stress on your mind.

Definition of periods of concern

This deliberate practice allows you to curb those pesky stressful thoughts instead of letting them scatter throughout your day.

Choose a time that fits your schedule, perhaps when you get off work or before dinner, to sit with your worries. During this time, you are allowed to reflect on the things that are causing you stress. It’s a controlled environment where you can give your worries undivided attention without letting them spill over into the rest of your day.

Use a journal to record these thoughts. Writing them down not only helps narrow them down, but also provides clarity and can make your worries seem more manageable. It’s like having a room for your worries so they don’t take up space everywhere else in your life.

Contact the psychologist psychotherapist

The psychotherapist acts as an ally, offering a confidential space where one can openly explore one’s fears, concerns and insecurities. In this journey, a psychotherapist provides invaluable tools and knowledge, promoting self-awareness and personal growth. Seeking the support of a psychotherapist is an empowering act of self-care, a commitment to a deeper understanding of ourselves, and a courageous step toward building resilience in the face of life’s challenges.

If you find yourself in the throes of persistent worry, anxiety or emotional turmoil, consider reaching out to a psychotherapist – a dedicated partner on the path to emotional well-being and a more fulfilling life. Your mental health matters, and the journey to healing begins with a single decision. Take that step today.

*Republication of the article is prohibited without the written permission of the author.

The process of psychotherapy requires commitment, dedication and is addressed only to those who seriously see that they need to change their lives. If you are thinking of starting this journey, call me at 211 71 51 801 to make an appointment and see together how I can help you.

Mixalis Paterakis

Psychologist Psychotherapist

Karneadou 37, Kolonaki

I accept By appointment

Tel: 211 7151 801


    Πατεράκης Μιχάλης
    Ψυχολόγος Αθήνα


      Psychologist Athens