Ritual
Life is unpredictable; control can be a challenge to obtain. We live in a world where every day can be different and the unexpected is always waiting around the corner. This is why in therapy we often build in rituals to help our clients reduce anxiety and depression and manage everyday stressors.
Art therapy in particular embraces many unique visual and sensory rituals that anyone can do to find peace and stillness in this busy world. Stay tuned for next week’s blog when we will start our weekly rituals for wellness series. Each week we will share a tried and true art therapy ritual that can be done easily at home, office or on the go!
Here are a few ways outside of therapy to add stability to your life by creating daily rituals and routines.
One step at a time
Do you ever ask yourself “When am I going to get it all done…”? That question can be enough to make you feel overwhelmed. That overwhelming feeling can affect your ability to be motivated. If you create structure throughout your day, making time for being productive, allowing time for rest, and eliminating the uncertainty can create a low-stress mindset. Giving you time and motivation to accomplish your goals. Many children and adults with ADHD struggle with breaking down tasks and organizing the day leading to feelings of being overwhelmed and stuck. In therapy we help clients work on these skills, often referred to as executive functioning, to make life not only more manageable, but enjoyable again!
Create a “power-down” sleep routine
When we lay down to go to bed, our minds run, causing us to think about anything and everything. If you successfully implement a daily routine, you will find that at night you have less to let your mind run around. Making an effort to have a nightly routine will also help your mind and body recognize that its time to relax and get ready for some rest. This might include going to be around the same time each night, making sure the room is cool, quiet and dark. An especially important consideration these days is screen time. Our recommendation is to power down and put away your electronics (phones, TV, computers) at least one hour before you plan to go to sleep. Racing thoughts still keeping you up? Try journaling and list making in the evening to
help let go of the day.
Tune into your body
Small changes to your daily routine like making time to exercise and eat well will help you become more physically healthy. Making time for these activities will also add energy to your day and you will feel healthier. It can be as simple as waking up a little earlier to exercise and eat a healthy breakfast. Making these small changes, sticking to it, eventually you will look forward to getting your blood pumping and nourishing your body for the day ahead.
Kids really need it too
Rituals and routines can add order to your life and the lives around you. Having a family can make life unpredictable and a little hectic but adding routines can help your children feel safe, and find comfort in predictability. This could be establishing a set order for nightly activities, such as first teeth brushing, then story time and bed time at a similar time each night. It takes kids a while before they understand and can internally track time so help them out by grouping activities consistently one after the other to help with routine and time management.
Habit stacking
It’s easy to see that having a routine or ritual in your daily life is beneficial on so many levels. It may also seem a little overwhelming to get started on implementing new routines. Habit stacking can be a good way to get started on adding order and implementing new, improved, habits. What is habit stacking? To put it simply, habit stacking is looking at what habits, routines or rituals you already participate in and tacking on new similar habits. For example, you may want to make more of an effort to floss once a day. If you already brush your teeth before bed, make the decision that once you are finished brushing you will floss. Look at what you already do every day and stack new similar habits when you can.
Take charge of life and make time for what you know is important. Become healthier, sleep better, and feel better. Implement ritual and routine to your life, starting small is key, and your future self will thank you for it!
