Creating a Self-care Routine that Supports Your Anxiety Therapy
- Lisa S. Larsen, PsyD
- May 4
- 3 min read
When you hear self-care, do you think about getting your nails or hair done? Or long, leisurely baths with candles and the scent of lavender wafting in the air? These are nice ways to spend your time if you’re interested in them, but self-care encompasses much more than that. Your mental and physical wellbeing benefit greatly by paying attention to your body’s needs, as well as your emotional and psychological needs.
Waiting until you’re in crisis or having panic symptoms means that you haven’t tended to the mind and body sufficiently. If you’re contemplating therapy for anxiety, creating self-care routines augments the effectiveness of anxiety treatment. “But how,” you might ask. This post covers how to create a self-care routine that helps your anxiety therapy.
What should be included in your self-care routine?
Self-care isn't one-size-fits-all. What calms your friend or favorite influencer might not work for you—and that’s okay. Still, some core practices tend to benefit most people with anxiety:
Setting aside intentional time for yourself each day
Getting enough sleep
Eating regular, balanced meals
Moving your body through exercise or gentle activity
Getting support and affection from safe others when needed.
Journaling or creative expression can also be helpful, though some people shy away from it, thinking their writing or art has to be profound. But it doesn’t—no one else has to see it.
Some self-care strategies are more personalized. For example, cleaning and organizing can ease anxiety for some, while others find comfort in soothing sounds like purring cats, rainfall, or ASMR videos. Engaging your senses can be grounding: try using calming essential oils like lavender or orange, feeling your pet’s fur, or spending time in nature. The best way to discover what helps? Experiment! Try a number of suggestions that aren't self-destructive, and see what you enjoy best.
What Not to Include in Your Routine
Certain habits might feel helpful in the moment but are ultimately unhelpful—or even harmful—to your nervous system. Substances like alcohol, energy drinks, or excess caffeine may seem to take the edge off or give you a boost, but they often increase edginess and instability over time.
Medications like Xanax or Ativan, when taken outside prescribed guidelines, can become problematic. The issue isn’t the medication itself, but how frequently and how much you use. Overuse can lead to physical dependency, making it harder to stop and potentially harming your body. Withdrawal from these substances can even create more distress than the anxiety you were trying to avoid.
Other harmful coping mechanisms include self-injury—like cutting or burning—and even negative self-talk. If you've done these in the past or are still doing them, there's no shame in that. But please realize that they are not healthy for the long term. These behaviors don’t reduce anxiety in the long term and can worsen your mental state.
Building a Self-Care Routine that Supports Your Anxiety Therapy
Anxiety often makes decision-making difficult—even about simple things. So here’s a basic self-care “recipe” to get you started. Feel free to customize it to suit your preferences and needs.
Daily Self-Care Routine Ingredients:
Intentional time for yourself (at least 10–15 minutes)
Self-reflection (journaling, sketching, meditating, or breathwork)
Check-ins with your body (food, water, rest, and movement)
Spiritual practice (if applicable—prayer, chanting, or quiet time in nature)
Gratitude practice (notice and name what’s going well)
Physical energy release (yoga, dance, Tai Chi, shaking, or gentle workouts)
Affection or connection (if available, physical comfort from someone safe and supportive)
Remember, you can always add to or adapt this list. The key is finding what supports you—not just in moments of crisis, but every day. If you want some guided meditations to support your emotional wellbeing, click here.
I hope this post gives you a starting point for building a self-care routine that complements your anxiety therapy. If you’d like personalized anxiety management, help is just a phone call away. Please call 661-233-6771 or click the button below to learn more about anxiety treatment options.
