Control What You Can When Managing Depression and Anxiety

The Importance of morning and evening routines

When I was first diagnosed with treatment-resistant depression, anxiety, and panic disorder, my brain was constantly spinning in my head. Everything I did was just reactionary, nothing felt like it was in my control. I kept telling my therapist that I couldn’t believe that I got out of the house in the morning and got my daughter to school on time. The effort in the morning exhausted me.

He shared with me that while I felt out of control and incapable of anything with my mental illness, there were areas of the day that were completely in my control and just needed to be more thought out and set in stone. So we talked about the importance of morning and evening routines.

We created a list of things that had to happen in the morning like clockwork:

In a way, I was already doing these things, just in an absurd order that left me feeling out of control. But when I had a list of what needed to be done in the morning, the order which made the most sense, I set it in stone. I told my family to stop calling me early morning and that I would protect this time with my life or any little hiccup could derail me.

Sticking to this routine was a piece of cake. It made me feel like I was starting my day in control. Unfortunately, once I arrived at work, my head started spinning again and the daily 8-hour panic attacks would start.

Once I got the morning routine down, my therapist and I worked on my evening routine. We started it from the moment I got home after picking up my daughter from school. Here’s the list we created:

Developing consistent morning and evening routines when depressed is crucial for maintaining a sense of stability and structure. These routines can help regulate sleep patterns, reduce anxiety, and provide a sense of accomplishment and control. By setting specific tasks and times for activities, individuals can reduce decision fatigue and create positive habits that support mental health. Overall, routines can serve as a foundation for managing symptoms and fostering a sense of normalcy and well-being.

So Even if you don’t have a child or a job to help you create routines around, they are still extremely important. If the temptation is to hide under under the covers all day or you feel like you have control over your life, you can master control during the times of your day that are completely up to you.

Comment below on how routines in the day help you manage your depression and anxiety.