Creating a self-care routine that support your anxiety therapy

Anxiety therapy can be a transformative experience—but it doesn't end in the therapist’s office. What you do between sessions can be just as important as what you talk about during them. A consistent, personalized self-care routine can strengthen your progress, help you manage symptoms more effectively, and create a sense of stability in your daily life.

Here’s how to build a self-care routine that truly supports your anxiety therapy:

1. Start With Your Therapist’s Guidance

Your therapist understands the unique aspects of your anxiety and can offer specific recommendations for routines or practices that complement your treatment. Ask for input on strategies such as mindfulness exercises, journaling prompts, or grounding techniques. This ensures your self-care aligns with your therapy goals.

2. Prioritize Sleep, Nutrition, and Movement

Anxiety thrives in a dysregulated body. Sleep, diet, and physical activity form the foundation of emotional health:

• Sleep: Aim for a regular sleep schedule, even on weekends. Poor sleep can increase irritability and anxiety symptoms.

• Nutrition: Balanced meals and hydration support mood regulation. Avoiding excessive caffeine and sugar can also make a big difference.

• Movement: You don’t have to run marathons—gentle yoga, walking, or dancing around your room can all lower anxiety levels.

3. Incorporate Calming Activities Daily

Make space for things that calm your nervous system. These might include:

• Deep breathing or progressive muscle relaxation

• Mindfulness or meditation apps like Headspace or Insight Timer

• Listening to music, taking a bath, or spending time in nature

These aren't just feel-good activities—they're therapeutic tools that reduce stress and anxiety responses in the body.

4. Create a Morning and Evening Ritual

Having a structured start and end to your day can ease anticipatory anxiety and improve emotional regulation:

• Morning: Try a short routine of gratitude journaling, stretching, or planning your day.

• Evening: Wind down with screen-free time, a warm shower, or a calming book. Avoid news or social media late at night, as they can increase stress.

5. Track What Works

Keeping a self-care journal can help you recognize patterns and refine your routine. Track what strategies make you feel grounded and which ones don’t seem to help. Share your findings in therapy—you and your therapist can tweak your plan together.

6. Set Boundaries Around Overwhelm

Self-care also means knowing your limits. Say no when you need to. Take breaks when you're overstimulated. If social situations or certain tasks trigger your anxiety, talk with your therapist about boundary-setting strategies.

7. Make It Sustainable, Not Perfect

A self-care routine doesn’t have to be rigid or time-consuming. It should be realistic, forgiving, and sustainable. Start small—choose 1 or 2 new habits to try, then build from there. Progress, not perfection, is the goal.

Final Thoughts

Therapy is a vital part of anxiety recovery, but your daily habits matter, too. A personalized self-care routine can give you tools to cope, a sense of control, and greater resilience when anxiety flares up. The more you practice self-support outside of therapy, the more empowered you’ll feel within it.