Stressed, Anxious, and Overwhelmed? It Might Be Time for a Self-Care Routine (Yes, That’s an Actual Thing)
Why You Need a Self-Care Routine to Manage Anxiety
Let’s be honest: “self-care” has become one of those words that’s thrown around like confetti—everywhere, all the time, and often with a side of bath bombs, candles and champagne. But here’s the thing: self-care isn’t just a hashtag or a Sunday bubble bath. It’s a powerful way to regulate anxiety and care for your mental health on a daily basis.
As a therapist, I see anxiety show up in all kinds of sneaky ways: racing thoughts, doom-scrolling, overthinking, or that weird tension in your jaw you didn’t notice until it started clicking. Eye twitches anyone? Sound familiar?
A consistent self-care routine can help soothe your nervous system before anxiety spirals.
How Self-Care Routines Help Regulate Anxiety
Creating a self-care routine is like giving your brain a cozy, reliable structure to settle into. Anxiety LOVES structure and certainty. Here’s how it supports anxiety regulation:
Benefits of a Self-Care Routine for Anxiety
A self-care routine regulates your nervous system and creates predictability in your day. It can also reduce decision fatigue and helps to build emotional resilience. All such important factors to consider and are often overlooked!
Think of it like brushing your teeth—you don’t wait for a dental emergency to start flossing (hopefully). The same goes for your mental health.
Therapist-Approved Tips for Creating a Self-Care Routine for Anxiety
You don’t need a 4 a.m. ice bath after CrossFit or a closet full of athleisure or lots of money. These tips are designed to be realistic, effective, and low-pressure—because the last thing your anxiety needs is another thing to feel guilty about.
1. Pick Your “Calm Anchors”
Choose 2–3 simple actions that help you feel grounded. Examples:
A few minutes of stretching
Journaling your thoughts
Drinking your coffee (or tea) mindfully (no phone allowed)
These become your go-to moves when stress starts to build.
2. Schedule Mini Emotional Check-Ins
Once or twice a day, pause and ask:
“How am I feeling right now?”
“What do I need?”
Anxiety thrives on autopilot. Interrupt it with intention. Set a reminder on your phone to do these check-ins.
3. Build a Low-Energy Self-Care Toolkit
Have a list ready for when you’re too drained to think:
A cozy playlist
A comfort show or audiobook
Texting a friend a funny meme
Your future self will thank you.
4. Move Your Body (No Gym Membership Required)
Gentle movement = nervous system gold. Try:
A walk outside (even if it’s just a walk to the end of your driveway)
Dancing in your kitchen
A five-minute yoga stretch
Movement helps process built-up stress and tension.
5. Set Boundaries With Your Tech (Kindly)
Your phone isn’t evil (for the most part), but it can ramp up anxiety quickly—especially before bed. These are also great sleep hygiene habits. Try:
Logging off 30–60 minutes before sleep
Charging your phone outside the bedroom ( I know, I know…. But hey, maybe?)
Replacing screen time with a calming book or routine
Small screen shifts = big mental health wins.
How to Make Your Self-Care Routine Stick
Here’s your official permission slip: you don’t have to get this perfect. A good self-care routine is flexible, forgiving, and built around what actually works for you—not what looks pretty on social media.
Start Small and Be Consistent
Pick one tip from above
Try it daily for a week
Adjust based on how it makes you feel
Even one calming habit can lower your anxiety baseline over time.
Final Thoughts: Self-Care Is an Anxiety Management Tool—Not a Luxury
Creating a self-care routine for anxiety isn’t selfish—it’s essential. When you support your nervous system, you’re better equipped to handle life’s inevitable stressors with more clarity and calm.
So take the pause. Do the grounding thing. Build the routine that helps you breathe a little easier. You deserve it.
If you’re looking for a therapist to help you learn more about regulating your nervous system and creating a self-care routine, I offer therapy for eating disorders, trauma, and anxiety in Marietta, GA, Coconut Creek, FL and virtually across GA, FL and SC.