Routine Versus a Sense of Security. How to Find Stability in an Unpredictable World?

Observe yourself

One of the key ways to look after your well-being is by adopting small rules, micro-habits, and supportive routines that help us function better. It is worth developing the ability to observe what we are experiencing. In both difficult and better moments, we can practice a simple practice of answering four questions:

1. What am I feeling in my body right now?
2. What emotion am I experiencing at this moment?
3. What am I thinking about right now?
4. What do I need as a result?

Such questions can help us recognize our own emotions, understand their sources, and better take care of our own needs.

Imagine a woman who has been feeling tension and discomfort since Friday morning. However, she is too busy to pay attention to her state or reflect on it. In a rush, she takes the dog for a walk, helps her children get ready for school, and prepares to leave for work. Harried, she occasionally snaps at her daughters and swears when she accidentally bumps into the edge of the table in her haste. All this time, she feels an unpleasant tension inside that fuels her anger. "I woke up in a bad mood today," she tells her daughter. Yet, a moment of focus would have been enough for her to mindfully ask herself: "What is really going on with me? Why am I feeling and acting this way?". She could then have answered the questions above, gaining better insight into her state.

1. What am I feeling in my body right now? "I feel a knot in my stomach."
2. What emotion am I experiencing at this moment? "I am stressed and scared."
3. What am I thinking about right now? "I'm thinking about my upcoming meeting with my boss—I suspect they might accuse me of making a serious mistake in my latest report."
4. What do I need because of this? "I want to stop yelling at my children because I know they aren't responsible for how I'm feeling. If I don't stop treating them this way, I'll feel guilty later. I also need to talk to someone, vent, and get an objective opinion from the outside. Maybe I'll call a friend on my way to work and tell her about the situation? That will help me release these emotions and prepare for the meeting with my boss. That's what I'll do!"

This kind of analysis can help a person realize that their emotional state has a specific cause. Observing emotions and the physical sensations that accompany them teaches us to recognize our feelings more quickly, which makes us less lost in the often complex world of emotions. Understanding them helps us identify and meet the needs that lie behind them.

Connecting feelings to thoughts is extremely helpful because it makes us realize that the various emotional states we experience are directly linked to what we think. And we can work on our thoughts—we can shape and change them, which gives us a greater sense of agency. This process helps effectively reduce daily stress levels. Sometimes, this four-step method is referred to as the "ability to be your own therapist" because it enables better contact with your inner self and increases your self-awareness.

Take care of your loved ones' smiles

One of the pillars of well-being is having good relationships with others. As social beings, we need to surround ourselves with kind people who support us during difficult times. Social support means help and comfort, especially in stressful and challenging situations. It can come from family members, friends, neighbors, colleagues, or support groups and can take various forms: immediate, practical help (e.g., taking over household chores), material assistance (e.g., financial support), or emotional support that gives us a sense of being valued, accepted, and understood.

Social support is crucial for protecting mental health, especially during periods of high stress. It helps reduce perceived stress levels by creating a sense of security and belonging. When we know we can count on the help of our loved ones, our perceived stress level drops. This happens because the mere presence or availability of social support can make stressors seem easier to manage.

To strengthen relationships and your sense of security, it is worth nurturing close bonds every day by:

• surrounding yourself with friendly people,
• taking an interest in the lives of your loved ones,
• celebrating small, everyday successes together,
• appreciating and thanking loved ones for even the smallest gestures,
• practicing mindfulness in relationships.

This way of caring for bonds helps to nurture them and keep them in good shape. As a result, it increases our sense of security – we know that we will receive the support we need during difficult times.

Remember to get healthy sleep

During the day, we are active – we pursue goals, react emotionally to various situations, and expend energy – and at night, we recharge for the next challenges. Researchers agree that recovery during sleep is crucial for our well-being. Getting enough high-quality sleep helps the brain process emotions and recover from the hardships of daily life. Conversely, insufficient sleep is strongly linked to increased stress and mental health issues. That is why it is worth monitoring the quality of your sleep and taking action if the need arises. Improving sleep quality is positively influenced by:

• going to bed and waking up at the same time,

• getting an adequate amount of sleep (approx. 7-8 hours),
• avoiding screens that emit blue light for 2 hours before bedtime,
• keeping the bedroom temperature cool,
• calming your emotions before sleep,
• a darkened bedroom.

Routine in the face of stress

Daily routines and planning ahead are effective strategies for supporting your well-being during crises. They provide structure, predictability, and a sense of control, which are especially valuable in times of uncertainty and stress.

Establishing a daily routine can significantly reduce feelings of anxiety. Research shows that routines help us maintain composure, especially when our environment becomes chaotic. A lack of routine can make it difficult to concentrate and can amplify the stress caused by uncertainty. For example, sticking to consistent sleep, meal, and work schedules helps maintain mental stability and productivity, keeping our minds occupied and reducing focus on stressors.

Performing daily tasks on "autopilot"—without having to think through every step—allows the mind to rest and provides a moment of relief. It is therefore beneficial to introduce healthy habits through small steps and gradual evolution rather than revolution. If you feel that any of the suggestions presented here could support you on your journey to better well-being, try incorporating them into your life slowly.

References:
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