Whether you are recovering from addiction, a recent surgery, or a traumatic event, routines can be a bridge that restores you to a sense of wholeness and predictability. In many ways, they can be a lifeline after a disruptive event or experience has made you lose a little faith in the security and comfort of life. As stated by psychiatric nurse practitioner at Northwestern Medicine, Cheryl Beutell, routines support better health. By taking time for self-care and consuming a healthy diet, your mental health can also improve. Read on to find out why routines can be the key to a life of greater productivity and joy.
The Role Of Routines During Recovery
If you or someone you know is in recovery from addiction, trauma, and/or anxiety or depression, then you are probably aware of the importance that therapists give to routines from the get-go. People who are rebuilding their lives after major challenges may have spent months or years out of the loop of school, university, or work. For them, planning their day around a timetable that may include exercise, school or work, and perhaps even an intensive outpatient program, gives them structure. It allows them to connect with others on a regular basis, boosts their confidence in their ability to stick to their commitments, and enables them to feel like they are moving ahead.
Primary And Secondary Routines
There are two types of routines: primary and secondary. Primary routines are those that are necessary to sustain life—such as sleep, food, and hygiene. Secondary routines reflect individual preferences and motivations and they can include leisure and social activity, study, meeting time goals, exercising, and similar. Studies have shown that although both types of routine influence mental health, in times of acute stress, prioritizing primary routines is particularly important.
Key Primary And Secondary Routines To Embrace
If you are in recovery, it is essential to keep stress levels low, and this can be achieved through exercise, mindfulness meditation, and spending time outdoors. Slot at least one mindfulness activity into your daily routine. Studies have shown that spending just 10 minutes in a green area such as a park can help curb stress and instill a better mood. Aim to sleep at the same time every evening, ensuring you stop using screens an hour or two before going to bed (since screens boost alertness). Schedule in a set time for grocery shopping every week, so you have time to buy healthy foods. Choose fruits and vegetables, whole grains, seeds and nuts, legumes, lean meats, and fatty fish. Fiber-rich foods in particular can ensure your gut health is optimal—which in turn can promote better mental health. Finally, aim to exercise every day. Doing so will ensure that “happy hormones” flood your brain and that “stress hormones” such as cortisol are kept to healthy limits.
Routines are vital for everyone, but they are especially important for those in recovery. Whether you are getting over a mental condition or you are in drug recovery, a routine can help you feel like a vital, forward-thinking member of society. It can also give you the opportunity to meet people and create healthy relationships that can stand you in good stead when times get challenging.