Managing Anxiety in Uncertain Times: How a Daily Routine Can Reduce Stress and Bring Peace of Mind
Why Anxiety Feels Overwhelming in Uncertain Times
The world feels unpredictable right now, and if you’ve been struggling with anxiety, you’re not alone.
Whether it’s financial stress, global events, or personal struggles, uncertainty can make even the most grounded person feel overwhelmed. Anxiety thrives on unpredictability, leaving you feeling restless, exhausted, and emotionally drained.
But here’s the good news—while we can’t always control what happens in the world, we can create stability in our own lives. One of the most powerful ways to manage anxiety is by establishing a daily routine that soothes your mind and brings a sense of control to your day.
Let’s dive into how you can create a daily routine that supports your mental well-being.
How Routine Helps Manage Anxiety
Anxiety thrives on chaos. When life feels unstructured, your mind is more likely to spiral into worry and uncertainty.
But here's the good news: a daily routine can be a game-changer in managing anxiety. Let’s dive into how it works:
Reduce Decision Fatigue
Every day is filled with choices—from what to eat for breakfast to what to wear. Making decisions all day can be exhausting, especially when you're already dealing with anxiety. A daily routine minimizes the number of decisions you have to make, allowing your mind to focus on what really matters and reducing stress.
Create a Sense of Stability
When everything feels out of control, even small routines can help you feel grounded. Having a predictable structure gives your brain a sense of safety and control, which helps to ease anxiety.
Improve Sleep and Energy Levels
Our bodies thrive on rhythm. Consistent habits help regulate your body’s natural sleep-wake cycle, improving your energy levels and sleep quality. When your body is well-rested and energized, your mind is better equipped to handle the stress of the day.
Help You Stay Present
When you have a routine, your focus is on what’s happening in the moment. Instead of jumping to worst-case scenarios, you can stay grounded and present, reducing the chances of anxiety taking over.
Let’s now look at how you can build a routine that works for you!
Morning Routine: Start Your Day with Intention
How you begin your day can set the tone for everything that follows. Instead of diving straight into your phone or checking the news, try these simple habits to start your day with intention:
1. Wake Up at the Same Time Each Day
Consistency signals to your brain that you're safe and in control. Waking up at the same time each day helps to stabilize your mood and energy, making your day feel more predictable.
2. Practice a Grounding Activity
Starting your day with a calming practice can make a huge difference in how you feel. Here are a few ideas:
Deep breathing or meditation – Just five minutes of mindful breathing can help calm your nervous system. You don’t have to sit in one place to meditate—practice it anywhere! (check out more in our blog: Mindfulness Isn’t What You Think It Is).
Journaling – Write down three things you’re grateful for to shift your focus from worry to appreciation.
Stretching or gentle movement – Ease any tension in your body and get your blood flowing.
3. Avoid Doomscrolling First Thing
It’s tempting to check the news or social media right when you wake up, but this can spike anxiety. Give yourself at least 30 minutes of peace before diving into external stressors.
4. Have a Nourishing Breakfast
Skipping breakfast or relying on caffeine alone can worsen anxiety. Instead, opt for a balanced meal with protein and healthy fats to stabilize your energy and mood.
Midday: Manage Stress and Stay Focused
The middle of the day is often when stress creeps in. Work responsibilities, daily tasks, and unexpected challenges can send your anxiety into overdrive. Build in moments of calm to stay centered.
The middle of the day can be when stress hits hardest. With work responsibilities and unexpected challenges, it’s easy for anxiety to creep in. Here’s how to stay centered:
5. Take Short Mindfulness Breaks
Set a reminder to pause for a few minutes every couple of hours. Use this time to:
Step outside for fresh air
Listen to calming music
Do a quick body scan to release tension
6. Move Your Body
Moving your body is one of the best ways to reduce stress. You don’t need to commit to an hour-long workout—just a quick 10-minute walk can do wonders for your mood.
7. Stay Hydrated and Eat Balanced Meals
Dehydration and blood sugar crashes can trigger anxiety. Drink plenty of water and eat whole foods to keep your energy levels steady throughout the day.
Evening Routine: Unwind and Prepare for Rest
A calming evening routine is essential for winding down and ensuring a restful night’s sleep. Here’s how to make the most of your evenings:
8. Set a Digital Curfew
Limit your exposure to news and social media at least an hour before bed. The overstimulation from screens can make it harder to fall asleep and increase nighttime anxiety. I mean, who wants to be reading about the worst things before bed?
9. Create a Wind-Down Ritual
Engage in relaxing activities to signal to your brain that it’s time to sleep:
Take a warm shower or bath
Read a book (fiction or something uplifting)
Listen to soothing music or a sleep meditation
10. Practice Gratitude or Reflect on the Day
Before bed, write down one or two positive moments from your day. Reflecting on what went well can help shift your focus from stress to appreciation.
Additional Tips to Stay Grounded During Uncertain Times
In addition to creating a daily routine, here are a few other habits and mindset shifts that can help reduce anxiety:
11. Focus on What You Can Control
When life feels overwhelming, bring your attention back to what’s within your power. This includes:
How you spend your time
Who you interact with
What you consume (news, social media, food, entertainment)
12. Limit Exposure to Stressful Media
While staying informed is important, too much exposure to stressful news can heighten anxiety. Try:
Designating specific times to check the news
Following media sources that focus on solutions
Unfollowing accounts that trigger stress
13. Stay Connected with Supportive People
Isolation fuels anxiety. Reach out to friends or family for regular check-ins, even if it’s just a quick text or call.
14. Seek Professional Support If Needed
If anxiety continues to feel overwhelming despite your efforts, therapy can be a valuable tool. A therapist can help you develop personalized coping strategies to manage your anxiety.
Final Thoughts: Small Steps Lead to Big Change
Creating a routine that soothes your mind doesn’t mean you have to overhaul your life overnight. Start small. Pick one or two habits from this list and gradually build them into your day.
Life will always have its uncertainties, but with a routine that supports you, you can create a sense of stability. You have more control than you think. Take it one step at a time, and remember—you’re not alone in this journey.
Take a deep breath, and let’s start building a routine that works for you today.
Support for You with Online Therapy in Chicago and Illinois
If the uncertainty in the world is feeling too overwhelming or if you’re struggling to find stability despite trying these strategies, it might be time to reach out for professional support. Our online therapists in Illinois are here to help you manage anxiety and navigate these uncertain times with greater ease.
Whether you're feeling overwhelmed, anxious, or just need someone to talk to, our team is ready to help you develop coping strategies and restore a sense of control. You don’t have to face it alone—our therapists can support you in finding balance and peace in the midst of uncertainty.
