How to Create an Anti-Anxiety Routine, According to an Anxiety Therapist
Anxiety can feel like a storm brewing in your mind—sudden, overwhelming, and seemingly uncontrollable. For many Black women, the pressures of daily life, societal expectations, and generational challenges can exacerbate anxiety. The good news is that while anxiety is common, it’s also manageable. Developing an anti-anxiety routine can empower you to create moments of calm amid chaos.
New Jersey based Sonja Malcolm, a licensed therapist for Black women with high-functioning anxiety and Founder of Mindspring Wellness Counseling, explains: “Anxiety thrives on uncertainty and fears of what the future will bring. But a routine can ground you, offering stability and a sense of control, especially when life feels unpredictable.” Let's dive into how to create an anti-anxiety routine tailored to your needs, along with practical strategies to sustain it.
Why Is Having a Daily Routine Helpful for Managing Anxiety?
Anxiety often feeds on unpredictability, creating a mental loop of "what-ifs." A structured routine serves as an anchor, giving you consistency and predictability when life feels uncertain. “Knowing what to expect in your day helps your brain feel safe, reducing the mental noise that anxiety can cause,” Malcolm says. “When you build habits that support stability, you’re less likely to be thrown off balance by external triggers.”
How to Identify Your Anxiety Triggers
Understanding your anxiety triggers can help you create a routine that addresses them directly. Malcolm recommends tracking your emotions over the course of a week. Write down when and where you feel most anxious, what you were thinking, and how your body reacted. By the end of the week, you’ll have a clearer picture of patterns, such as feeling anxious during the morning rush, after consuming caffeine, or before work presentations. This knowledge helps you anticipate and manage triggers effectively.
3 Simple Practices to Start Your Anti-Anxiety Routine
Starting an anti-anxiety routine doesn’t have to be complicated. The key is to focus on small, intentional practices that help regulate your nervous system and create a sense of calm. These practices can be seamlessly integrated into your day, providing a foundation of stability and peace. Developing simple habits is one of the most effective ways to take charge of your mental health. Here are three therapist-approved strategies to help you get started:
1. Start Your Day Slowly
Avoid the frantic energy that comes from rushing in the morning. Prioritize enough sleep by protecting your bedtime and allowing plenty of time to wake up gradually. “Rushing dysregulates your nervous system and puts you into fight-or-flight mode,” Malcolm advises.
2. Wait 30 Minutes Before Using Your Phone
Notifications and blue light can jolt your nervous system, increasing anxiety. “Let your morning begin without the digital rush,” Malcolm suggests. Use those moments to meditate, hydrate, or ease into your day mindfully.
3. Adopt a Holistic Approach
Basic self-care habits—like eating a balanced diet, staying hydrated, limiting caffeine, exercising, and getting quality rest—have a powerful impact on anxiety management. “When you take care of your physical health, you’re also supporting your mental well-being,” Malcolm emphasizes.
Staying Consistent on Busy or Stressful Days
Staying consistent with an anti-anxiety routine can be challenging, especially on hectic days. Malcolm suggests focusing on enjoyment rather than perfection: “Anxiety can lead to perfectionism, so give yourself grace,” she says. “If you miss a part of your routine, don’t stress—there’s always tomorrow.” Additionally, keep your routine simple and rewarding, so it feels like self-care rather than an obligation. If you’re still struggling, consider reaching out to a licensed therapist for personalized support.
Personalizing Your Routine for Your Lifestyle
No two routines need to look the same. Personalization is key to ensuring your routine fits your unique needs and lifestyle. “Pay attention to when you feel most anxious and design your routine around those times,” Malcolm advises. For example:
- If bedtime anxiety keeps you awake, try journaling earlier in the day to process your thoughts.
- If work presentations make you nervous, incorporate grounding exercises and breathing techniques beforehand.
The goal is to simplify your routine and only include practices that truly work for you. “The beauty of an anti-anxiety routine is that it’s yours to create,” Malcolm says. “Discard anything that doesn’t serve you.”
Building an anti-anxiety routine is a process of self-discovery and care. It requires reflection, experimentation, and, most importantly, grace. By identifying your triggers, incorporating simple practices, and personalizing your routine, you can create a powerful tool to manage anxiety and reclaim calm.
As Malcolm notes, “Anxiety management isn’t about perfection—it’s about progress. And with consistency and care, you can find stability, even in the most uncertain times.” If you need additional support, reaching out to a therapist like Sonja Malcolm can provide guidance tailored to your unique journey.
