As you’ve progressed through each module of this course, you’ve likely embraced new routines, self-care practices, and lifestyle adjustments to better align with your needs. Life inevitably presents challenges that may evoke feelings of stress, frustration, or upset – its part of the journey. To navigate these moments without compromising your well-being, it’s crucial to maintain these self-care habits. Each challenge can deplete your resilience, so it’s essential to replenish your inner strength to face whatever comes your way next.

The changes you’ve made are crucial for maintaining the progress you’ve achieved and ensuring that you feel calm, confident, and equipped to face life’s challenges without the hindrance of anxiety. Living out your new reality requires ongoing maintenance. This is daily work. Transforming these self-care actions and behaviours into regular routines and habits will significantly simplify the task of caring for your well-being and embracing your new reality over the long haul.


Action Step

Let’s now refine your new routines to solidify them into regular practices. As you consistently engage in these routines, they’ll seamlessly transition into habits and become a naturally occurring part of your day or week.  Here are some journaling questions to help you identify the routines that will best meet your ongoing needs and will evolve into lasting habits.


Current Self-Care and Well-Being:

  • What self-care activities currently support your well-being?
  • How do these activities contribute to your overall sense of calm, balance, and resilience?
  • Are there any areas of self-care you feel are lacking or could be improved?


Physical Health and Wellness:

  • How does physical activity impact your mood and stress levels?
  • What types of exercise do you enjoy for managing anxiety?
  • How can you incorporate more movement into your daily routine?


Sleep Quality and Hygiene:

  • Reflect on your sleep habits. Are you consistently getting enough restful sleep?
  • What strategies can you use to improve your sleep hygiene and promote better sleep quality?


Mindfulness and Stress Management:

  • How do mindfulness practices help you manage anxiety and stress?
  • Are there specific moments in your day when you can engage in mindfulness exercises?
  • What other stress management techniques have you found effective in reducing anxiety?


Social Connections and Joyful Activities:

  • How do your social connections contribute to your overall well-being?
  • What activities or hobbies bring you joy and fulfillments?
  • How can you prioritise these activities and maintain meaningful social connections in your life?


Set Boundaries and Manage Stress:

  • What boundaries can you set to protect your time, energy, and well-being?
  • How can you incorporate stress-reduction techniques, such as time management, prioritisation, or delegating tasks, into your daily life?


Create Your Routines

Look back at the journaling you did for the previous topic and based on these reflections write out:

  • A daily routine

Example: finish work at 5/5:30pm, walk home, 6-6:30pm meditate and journal.

  • x1 Weekly routine

Example: every Thursday evening I attend my sports group and when I get home I have time to myself to pamper, enjoy a long bath and read my book.

  • x1 monthly routine

Example: one Saturday per month, I go to my local Park Run/go to the local yoga studio for a class/take a country walk.


These can always be changed and modified once you’ve tried them out for a period of time but remember to implement your boundaries here to ensure you are still maintaining good self care.