One of the easiest and most profound things we can do to help create recovery is to implement the use of a schedule.

When we are experiencing higher levels of anxiety, it can be very confusing to know where to start in creating change.  When looking at anxiety disorders as a conditioned behavior, it is easier to see how our automatic response to a trigger sets of a chain reaction with expected results (fear!).

It is also a natural behavior to stay with the fear.  We watch the fear in hopes of controlling it or controlling a future event that we are fearful of.  Staying with our anxiety is comforting in a way, we are used to it, it is familiar and it gives us a sense of control; so it is difficult to let it go and redirect our attention elsewhere.

So then where do we start in creating a recovery?   Recovery from anxiety disorders is changing our behavior so that we do not respond to the irrational perceived threat of danger that we created in our imagination.  The response to our trigger(s) is an emotional response.  We have to live intellectually & purposely in order to calm our emotional responses.  As we learn through experience that by “ignoring” our fear we are still ok, then we start to build confidence in ourselves, and this leads to empowerment, and ultimately full recovery.

The easiest way to begin living life intellectually is by creating a schedule and managing your time.  I often say “manage your time, before your time manages you!”.  I’ve spoken previously about emotional drifting, and how this reinforces our anxiety driven behavior.  We need to slow down the emotional responses we experience throughout the day.  A schedule helps us to approach the day in a proactive stance and allows us the opportunity to live more intellectually.

Regardless how high our anxiety levels are, there are certain things we do on a fairly regular basis.  We have to eat, drink water, shower, get dressed, grocery shopping, laundry, clean dishes, all the basics.  Then we can add additional tasks for self-care such as; exercise, meditation, a hobby, learning a foreign language, things that we do just for us and that we benefit from.

Whenever I mention these things to my clients they look at me with confusion in their eyes.  The things I mention get done now, how would we possibly benefit by putting them into the schedule?  When we go through the day responding to our emotions, these things may get done, but they get done without intention.  The moment we apply intention to any activity, we instantly create an engagement with that activity, and because it is done intellectually, emotions are secondary.

When the schedule is created it is done with purpose.  Throughout the day we may feel like skipping certain tasks or putting things off till another day, all in a response to our emotions.  If we don’t “feel” like doing something, its based on emotional response, and therefore reinforcing our anxiety driven behavior.

In addition to creating a schedule, try to incorporate some healthy changes into your typical day.  Make sure that at least one meal a day is healthier than usual.  Consume enough water.  Try to incorporate some exercise/physical activity.  And certainly, include practicing the tools & techniques that I have written about several times (very important!).  These things could easily be forgotten or not completed in a day because of our emotions.

The schedule could be started for just half a day, to begin with.  Maybe only Monday to Friday in the beginning.  The idea is not to punish yourself by creating an unrealistic schedule, but rather creating something that will help change your behavior.  Something that will allow you an opportunity to slow your emotional responses down, even just a little to start will help.  And as the schedule becomes a routine and is completed more easily, then you can add hours and/or tasks to the schedule, making it longer and more detailed.

Keep it small and manageable to start.

Below is a sample schedule that I typically recommend.  Obviously, you will have to customize it to your specific needs and your goals;

7:00 am – Wake up

7:15 am – Drink a glass of water

7:30 am – Shower

8:00 am – Practice tools

8:15 am – Prepare breakfast

8:45 am – Go to school/work

Tips:  Try to go to bed and wake the same times each day, aim for consistency.  Also in the morning, do not hit the snooze button on your alarm.  When the alarm goes off, get out of bed immediately and start the schedule.

I always recommend practicing the tools in the morning, so as you prepare your schedule, try to incorporate the tools in the morning routine.  Even if its only for 5 minutes, it will help you approach the day attending to your recovery proactively and will make a big difference in your mood.  And don’t forget to bring your tools with you to have throughout the day for when they are needed.  Be prepared.

Otherwise, you may want to break up the schedule between your morning and evening routines.  You can space it out to make it more manageable for yourself.

The idea is to start.  Daily, consistent effort will give you the greatest return.  You may not see a difference in your anxiety right away, and that’s ok.  As long as you are “trying” to create change, something is happening.  It doesn’t matter if you are able to see it right away.  Just continue trying, using the tools, managing your time and change will happen.

As time passes your self-worth will increase.  You will begin to see yourself as an important part of your day.  You will start to trust yourself in caring for yourself, and this will have a huge impact on your anxiety.  You will become confident and empowered.  And this is the foundation of recovery.

This is how I created recovery myself; by approaching life proactively.  Practicing my tools and keeping them on me all day long.  I learned to recondition my anxiety-driven responses to my triggers, and so can you!!

Never give up!  Persistence!