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

Observe yourself

One of the key ways to take care of well-being is to use small rules, microneedles and supportive procedures that help us function better. It is worth developing in ourselves the ability to observe what we experience. In both difficult and better times, we can practice the simple A practice consisting of answering four questions:

1. What do I feel in my body now?
2. What emotion am I experiencing right now?
3. What am I thinking about now?
4. What do I need in this regard?

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

Let's imagine the situation of a woman who has been feeling tension and discomfort since the morning of Friday. However, she is too busy to pay attention to her condition and reflect on it. In a hurry, she goes out with her dog for a walk, helps the children get ready for school and prepares to go to work. Begotten, she occasionally yells at her daughters and swears when she accidentally hits the edge of the table in a hurry. All this time, she feels an unpleasant tension inside her, which fuels her anger. “I got up in a bad mood today,” she tells her daughter. However, a moment of focus would suffice, in which she could carefully ask herself: “What am I really talking about? Why do I feel and behave this way?” Then she would be able to answer the above questions, gaining a better insight into her condition.

1. What do I feel in my body now? “I feel pressure in my stomach.”
2. What emotion am I experiencing right now? “I'm stressed and scared.”
3. What am I thinking about now? “I think about the upcoming conversation with the boss - I suspect he may blame me for a serious error in the last report.”
4. What do I need in this regard? “I would like to stop yelling at children because I know they are not responsible for my malaise. If I don't stop treating them like that, I'll feel guilty later. I also need to talk to someone, talk to myself and get an objective opinion from the outside. Maybe on the way to work I'll call a friend and tell her about the situation? This will help me get the emotions out of myself and prepare for a conversation with the boss. I will do so!”

Such an analysis can help to understand the mentioned woman that her emotional state has a specific cause. Observing emotions and accompanying sensations in the body teaches us to recognize our own feelings faster, which makes us less lost in the — often complex — world of emotions. Understanding them helps to see and satisfy the need behind them.

Linking feelings to thoughts is extremely helpful because it makes us realize that the different emotional states we experience are directly related to what we think. And we can work on thoughts — create and change them, which gives us a greater sense of agency. Such a process helps to effectively reduce the level of daily stress. The four-step approach is sometimes referred to as the “ability to be your own therapist” because it allows you to better connect with your inner self and increase your self-awareness.

Take care of the smile of loved ones

One of the pillars of well-being is good relationships with others. As social beings, we need to surround ourselves with kind people who support us in difficult times. Social support is help and comfort, especially in situations of stress and challenge. It can come from family members, friends, neighbours, co-workers or support groups and can take various forms: immediate, practical help (e.g. relief from household chores), material help (e.g. monetary support) or emotional support that gives us a sense of appreciation, acceptance and understanding.

Social support is critical to protecting mental health, especially during periods of severe stress. It helps reduce its perceived level by creating a sense of security and belonging. When we know we can count on the help of loved ones, our perceived stress levels go down. This is because the mere presence or availability of social support can make stressors seem more manageable.

To strengthen relationships and a sense of security, it is worth taking care of close ties every day by:

• Surrounding yourself with friendly people,
• interest in the affairs of loved ones,
• Celebrating small successes every day
• appreciating and thanking loved ones even for small gestures,
• Showing Mindfulness in Relationships.

This way of caring for ties allows you to nurture them and keep them in good condition. As a result, this increases our sense of security — we know that we will get the support we need in difficult times.

Remember healthy sleep

During the day we are active — we achieve goals, we react emotionally to different situations, we expend energy — and at night we gain strength for the next challenges. Researchers agree that recovery during sleep is critical to our well-being. The right amount of quality sleep helps the brain process emotions and recover from the hardships of everyday life. Inadequate sleep, on the other hand, is strongly associated with increased stress and mental health problems. Therefore, it is worth observing the quality of your sleep and reacting if the need arises. Improving the quality of sleep is positively influenced by:

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

• adequate sleep duration (approx. 7-8 hours),
• avoiding monitors emitting blue light 2 hours before bedtime,
• cool temperature in the bedroom,
• calming emotions before bedtime,
• darkened bedroom.

Routine in stress

Daily routine and planning ahead are effective strategies to support well-being during crisis situations. They provide structure, predictability and a sense of control, which is especially valuable in times of uncertainty and stress.

Establishing a daily routine can significantly reduce the feeling of anxiety. Research proves that routine gives us greater composure, especially when the environment becomes chaotic. Lack of routine can cause difficulty concentrating and amplify the stress caused by insecurity. For example, following fixed periods of sleep, meals, and work helps maintain mental stability and productivity by occupying our mind and reducing thoughts about stressors.

Performing daily activities on the so-called autopilot - that is, without having to think about every step you take - allows you to relieve the stress of the mind and gives you a moment of rest. It is therefore beneficial to introduce health-promoting habits in the form of small steps and gradual evolution, rather than revolution. If you think any of the suggestions presented here could support you on your way to feeling better, try slowly introducing it into your life.

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