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September: Routine and Consistency
September: Routine and Consistency
It has been said that humans are creatures of habit, and while we like moments of spontaneity and surprise, we feel comfortable when we know what to expect and can follow a plan or schedule.
According to Ramon Solhkhah, M.D., chair, Department of Psychiatry, Jersey Shore University Medical Center, “While many of us complain about how busy our schedules are, it represents expectations and patterns that are an important component of good mental health.” He continues, “The pandemic has left many people feeling adrift because those daily routines that were essential to us before the COVID-19 crisis have evaporated and been replaced by uncertainty and a lack of structure that can contribute to stress, anxiety and even clinical depression.”
Why routines are important:
They create structure – A daily routine often begins with the alarm clock ringing to start our day, and the routines follow from there with showering, brushing our teeth, dressing and grabbing coffee on the way to the office.
They give us a sense of accomplishment – Routines typically have a beginning and an end, and we plan our day and time around being able to prioritize them and accomplish the most important tasks of the day for ourselves and our families.
They let us know how we are doing – Even small routines like showering, brushing our teeth, and dressing are important parts of our day. Since the pandemic, many of us have taken a more liberal approach to those daily routines, such as working from home in sweatpants that were once reserved for weekends. Although this change is subtle, it can have a big impact, making you feel sluggish or lazy.
They let people around us know how we are doing – Routines also are indications to people around us of how we are doing. Before the pandemic, if you didn’t show up for work people would worry, or if you didn’t come out of your house for weeks friends would look in on you or be concerned about your well-being. With no routine, there are a lot of unknowns that can cause concern or anxiety.
Routines, even simple ones, can be important anchors to maintaining good mental health and dealing with anxiety during the pandemic. Dr. Solhkhah noted, “Routines can create a positive level of stress that keeps us focused and may avoid some of the depression that many people may experience as a result of the COVID pandemic, isolation, fear and uncertainty. I recommend creating and maintaining routines that you can follow even in quarantine that will help reduce the mental health impact of what we are experiencing.”
Simple routines to organize your day include:
Wake up the same time every day
Shower as if you were going out
Dress for the day (even in casual and comfortable attire)
Eat meals at regular times
Keep to a daily schedule of exercise
Limit your use of electronic devices or TV time
Go to bed at the same time each night
In addition to your regular routine, try including new activities that can become a healthy part of your daily routine. Try adding some deep breathing exercises to your day which can be relaxing, or consider trying meditation that can be calming and improve your resilience.
*Taken from Hackensackmeridianhealth.org in article Why Routines are Important for Mental Health by Larry Ginsberg. Link in title.
Teens who are having sleep problems should start by talking with their doctor about how much sleep they are getting and how it impacts their daily life. Their pediatrician can work to identify any underlying causes and craft the most appropriate and tailored treatment.
Depending on the cause of sleep problems, medications may be considered; however, in most cases, treatment with medications isn’t necessary for teens to get better sleep.
A beneficial step is for teens to review and improve their sleep hygiene, which includes their sleep environment and habits. Some healthy sleep tips that can help in this process include:
Budgeting eight hours of sleep into your daily schedule and keeping that same schedule on both weekdays and weekends.
Creating a consistent pre-bed routine to help with relaxation and falling asleep fast.
Avoiding caffeine and energy drinks, especially in the afternoon and evening.
Putting away electronic devices for at least a half-hour before bed and keeping them on silent mode to avoid checking them during the night.
Setting up your bed with a supportive mattress that’s the best mattress for you. And don’t forget to bring your best pillow.
Keeping your bedroom cool, dark, and quiet.
Sleep hygiene modifications may be included in cognitive behavioral therapy for insomnia (CBT-I), a form of talk therapy for sleeping problems that has demonstrated effectiveness in adults and may be helpful to teens. CBT-I works by reshaping negative ideas and thoughts about sleep and implementing practical steps for better sleep routines.
*Taken from sleepfoundation.org in the article Teens and Sleep by Eric Suni. Link in title.
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