As summer fades and the crisp scent of autumn begins to fill the air, September ushers in a season of change. For many of us, this means transitioning from the laid-back vibes of summer to the structured schedules of getting ‘back to the grind”. A brand new school year for students and parents, new work expectations for some, and a new season for all of us, often bring a shift that carries its own set of anxieties. Whether it’s juggling new work responsibilities, managing school drop-offs and ensuring your child is adapting well to their new environment, or just a shift in weather and season, this period can be as stressful. But what if this season could also herald the start of a more serene daily routine?
At Be.WELL. Psychotherapy and Wellness, we believe in empowering individuals to lead lives marked by emotional balance and well-being.
“One of the most important things I’ve found with my clients is the power of routine when it comes to reducing anxiety.” Says Be.WELL Therapist Chloe Friedman. “Simple, consistent practices—like starting the day with a few deep breaths or taking five minutes in the evening to unwind with a journal or a meditation—can create a sense of calm and predictability in an otherwise stressful day.”
Anchoring your day with an anxiety-reducing routine not only helps mitigate the stress of the back-to-the-grind season, but also equips you with resilience to handle whatever life throws your way.
Here are some strategies to help weave tranquility into the fabric of your daily life:
1. Establish Morning Mindfulness
Begin each day with a moment of mindfulness. Before the morning rush kicks into full gear, take five minutes to practice deep breathing, meditate, or envision a positive day ahead.
“Visualizations and mindfulness practices can help us acknowledge our thoughts without allowing them to take over.” Says therapist Ryan Gildersleeve “One practice I love and often teach my clients is called, “Leaves on a Stream” — we visualize placing each thought on a leaf that gently washes away in the current of a stream. Practicing this skill for a few minutes in the morning or before bed can be helpful in connecting to a routine that encourages acceptance and gets us unstuck from anxious thoughts.”
2. Curate a Calming Commute
Transform your daily commute into a stress-relieving ritual. Whether it’s listening to a calming podcast, practicing breath exercises on the train, or using this time to mentally prepare for the day ahead, a mindful commute can significantly lower stress levels before you even step into your workplace or move forward with your day’s responsibilities.
3. Prioritize Daily Movement
Physical activity is a potent stress reliever. It doesn’t have to be an intense workout session; even a 15-minute walk around the block or a brief yoga session can elevate your mood, enhance your energy, and decrease anxiety. Involve your family by taking evening walks together, which can also serve as a precious bonding opportunity.
4. Schedule “Worry Time”
It may sound counterintuitive, but setting aside a specific time each day to process your worries can prevent them from overtaking your thoughts.
Be.WELL Therapist Suhailey Núñez explains how “worry time” can work. “If you find yourself feeling excessively anxious throughout your day, set aside 10-20 minutes at the same time each day where you allow yourself to acknowledge the worry, write them down, and if necessary, make plans for addressing them”, she says. “This can help us better tolerate our emotional pain and anxiety.”
Over time, you may find that your worries hold less power over you and the time you set aside becomes a time for processing and even healing.
5. Develop a Decompression Ritual
After a long day, having a routine to transition from the stresses of work and school life to home life can be incredibly beneficial. This might involve changing into comfortable clothes, spending a few moments in silence, or doing a brief mindfulness exercise with your kids. A predictable ritual signals to your brain that it’s time to unwind.
6. Foster Connection
Anxiety often isolates us from our loved ones. Make a point of connecting with family and friends regularly, whether it’s through shared meals, phone calls, or leisure activities. Social support is vital for mental well-being, providing a sense of belonging and an outlet for sharing concerns.
7. Prepare the Night Before
Reduce morning stress by organizing as much as you can the night before. This includes laying out clothes, prepping breakfast and lunch, and reviewing the next day’s schedule. Involving your partner or children in these preparations is also a great way to connect (see the last tip!)
8. Practice Gratitude
End your day on a positive note by reflecting on things you’re grateful for. This could be a shared family moment, a personal achievement, or simply the beauty of the season. Cultivating gratitude shifts your focus from what’s lacking to what’s abundant in your life, and helps to foster a sense of contentment that can reduce anxiety.
Incorporating these strategies into your daily routine can make a monumental difference in managing stress and cultivating a sense of inner peace. However, it’s important to remember that some days will inevitably be harder than others. On those days, be kind to yourself. Remind yourself that it’s okay not to have everything figured out and that seeking help is a sign of strength.
Be.WELL Can Help
For those times when you need a bit more support, therapy and mind-body coaching at Be.WELL. can serve as valuable resources. Our professionals are adept at guiding individuals through the stresses of daily life. With a holistic approach that encompasses both mental and physical well-being, and offices in both Hoboken, New Jersey, and Manhattan, we’re here to help you find the balance that’s right for you.
Anxiety doesn’t have to dictate the rhythm of your life. With the right routines in place, you can foster a sense of well-being that endures through all seasons. If you’re ready to embark on a journey toward better mental health and wellness, we invite you to reach out to Be.WELL. Psychotherapy and Wellness. Together, we can cultivate a routine that not only reduces anxiety but also enriches your overall quality of life.
