How to establish a positive routine to improve your mental health with a psychological disorder?
“Building a routine adapted to your needs means laying a solid foundation to move forward peacefully despite the challenges of a psychological disorder.”
Mental disorders such as depression, anxiety disorders or bipolarity can make each day unpredictable, sometimes chaotic. In this context, establishing an adapted positive routine is a key to regaining stability and maintaining your mental well-being. This approach, far from being rigid, must take into account your specific needs and abilities at the time. But where do you start? This article guides you step by step.
1. Why is a routine essential for your mental health?
A daily routine offers you a structure that can compensate for the emotional instability often associated with mental disorders. It allows you to:
Create points of reference in days that are sometimes unpredictable.
Reduce anxiety by reducing the number of decisions that need to be made on a day-to-day basis.
Strengthen self-esteem by taking concrete actions, even modest ones.
Prevent relapses by integrating activities that promote your mental well-being.
Before you get started, it's crucial to assess your current needs and abilities. A positive routine should be realistic and adapted to your current energy. Ask yourself the following questions:
What are the most difficult times of the day? (for example, in the morning for some depressive disorders).
What activities give me pleasure or peace of mind?
What are my short-term goals? (sleep better, reduce anxiety, get back to a rhythm of life).
The importance of flexibility
If your disorder involves significant changes in mood or energy, your routine must be able to adapt. For example, a daily walking goal can be adjusted: a 5-minute walk on difficult days, and 30 minutes when you feel better.
3. The pillars of a positive mental health routine
Sleep: a central element
A regular sleep rhythm is essential to stabilize your mood and improve your concentration. Try to:
Go to bed and wake up at fixed times, even on weekends.
Avoid screens and focus on soothing activities before sleeping (reading, meditation).
Food: nourish your body and mind
A balanced diet has a direct impact on your mental health. Consume:
Foods rich in omega-3 (fatty fish, nuts) to support your brain.
Fruits and vegetables for their vitamins and antioxidants.
Limit fast sugars and caffeine, which can worsen anxiety.
Physical activity: a natural antidepressant
According to the WHO, 30 minutes of moderate exercise per day can reduce depressive symptoms by 40%. Incorporate simple activities, such as:
A walk in nature.
Some gentle yoga or stretching exercises.
A free dance at home to release tensions.
Time for you: a space for healing
Give yourself time each day for activities that soothe or inspire you, such as:
Reading or writing.
A meditation or relaxation session.
A creative hobby (drawing, music, gardening).
4. Establishing your routine in stages: the principle of small steps
Changing habits can be daunting, especially when living with a mental disorder. To avoid discouraging you:
Start slowly : For example, introduce one new habit at a time.
Be kind to yourself : If you can't stick to your routine one day, just go back to it the next day.
Celebrate your progress : Every small victory counts, even if it's just a matter of getting up at a fixed time.
Example: Adapted routine for a person with depression
Morning : A glass of water when you wake up, followed by a quick shower to energize you.
Noon : Prepare a simple and balanced meal.
Afternoon : 10 minutes of walking or stretching.
Soir : 15 minutes of meditation before bedtime.
5. Anticipate obstacles and prepare for the unexpected
Mental disorders can make some days particularly difficult. For these times, it is important to have strategies in place:
Prepare a “plan B” : If you don't have the energy for a walk, replace it with a quieter activity, like a hot bath.
Simplify your tasks : Prepare meals or clothes in advance to limit effort on complicated days.
Create a supportive space : Share your routine with a loved one or peer caregiver to stay motivated.
6. The role of your support network in your routine
Building a routine is easier with several people. Use your network:
Relatives or friends : Offer them to accompany you in certain activities (for example, a weekly walk together).
Mutual support groups (GEM) : These spaces offer a caring environment to exchange and encourage each other.
Mental health professionals : A therapist or special educator can help you structure a realistic and beneficial routine.
7. Adapt your routine to the evolution of your needs
Your routine should change over time and as you progress. Evaluate its effectiveness regularly:
What habits give you the most well-being?
What actions have become restrictive or useless?
Feel free to adjust your goals and explore new activities to keep your routine challenging and motivating.
Conclusion: A positive routine, a step towards balance
Establishing a positive routine is a personal process that requires time, patience, and flexibility. For people living with a mental disorder, it is a valuable tool for structuring your days, reducing anxiety and strengthening your overall well-being.
Remember that every small step counts and that the important thing is to create a routine that suits you. With the support of loved ones, professionals or groups such as GEMs, you can move forward calmly towards a more peaceful daily life.
