Routines matter for Mental Health
Human beings thrive on rhythm and predictability. Daily routines, whether it is the morning commute, school drop-offs, or simply knowing what comes next, give structure to our lives. They act as anchors in a busy world, helping us feel safe, grounded and in control.
When routine is disrupted through events like losing a job, the arrival of summer holidays, or sudden life changes, we may experience:
- A sense of uncertainty or loss of identity
- Increased anxiety or low mood due to lack of structure
- Difficulties with motivation and concentration
- Feeling “out of sync” with others around us
For those already living with stress, depression, ADHD, autism, or other forms of neurodivergence, these disruptions can be especially challenging.
Disruptions to Routine
- Job loss or career change: The sudden loss of daily structure can bring both practical and emotional challenges.
- School holidays: Parents and carers may find themselves juggling work, childcare, and self-care. Children may also struggle with the absence of predictable school routines.
- Life transitions: Moving house, retirement, or illness can throw off familiar patterns and rhythms.
Recognising that these disruptions are valid sources of stress is an important first step.
Strategies for coping with change
Here are some simple strategies that can help you maintain balance when routines shift:
1. Create gentle anchors in your day
Even small habits can restore a sense of structure. Try setting consistent times for waking up, meals, or short walks. These anchors give your body and mind reassuring signals.
2. Use visual aids for structure
Calendars, planners, or phone reminders can help keep track of tasks and maintain rhythm. Families might benefit from a shared wall planner to balance responsibilities.
3. Prioritise small, achievable goals
When the bigger picture feels overwhelming, focus on simple goals such as “Today I will cook a meal” or “I’ll spend 10 minutes reading.” Completing these can boost motivation and self-esteem.
4. Stay connected
Changes to routine can sometimes lead to isolation. Scheduling regular calls, meet-ups, or community activities can provide grounding and reduce loneliness. Of all the techniques, this is the most important of all.
5. Mindful moments
Practising short mindfulness exercises, even just paying attention to the breath for one minute, can help calm the nervous system and build tolerance for change.
When to Seek Extra Support
If changes to your routine are leaving you persistently low, anxious or overwhelmed, it may help to talk with someone you trust. For some, counselling can provide a supportive space to explore feelings and discover strategies that feel right for them.
Life’s routines will always shift, sometimes gradually and sometimes suddenly. We cannot always control change, but we can prepare ourselves and manage the impact this has on our lives when change does come.
Reaching out for connection, and treating ourselves with kindness can make times of transition feel more manageable.
