Download this post as a pdf for free
In times of uncertainty, routines can provide a sense of stability, security, and comfort. Establishing small, adaptable habits can help individuals manage stress, maintain focus, and regain a sense of control. A trauma-informed approach recognizes that everyone’s needs and abilities are different, so flexibility and self-compassion are key.
1. Start Small and Build Gradually
- Focus on one or two small habits that feel manageable.
- Be gentle with yourself—what works one day may not work the next.
- Allow for flexibility rather than rigid expectations.
2. Prioritize Basic Needs
Taking care of essential needs can provide a foundation for stability.
- Hydration and nutrition: Keep a water bottle nearby and aim for balanced meals.
- Rest and sleep: Establish a calming bedtime routine, even if sleep is difficult.
- Movement: Gentle stretching, deep breathing, or short walks can help regulate emotions.
3. Create a Sense of Structure
Having predictable moments in your day can be grounding.
- Morning and evening rituals: Simple routines like making tea or listening to music can create a sense of normalcy.
- Check-in with yourself: Take a few moments to assess how you’re feeling emotionally and physically.
- Anchor tasks: Identify one small task to complete daily, like watering plants or organizing a small space.
4. Engage in Sensory Grounding
Using your senses can help bring you back to the present moment.
- Touch: Hold a soft object, use textured fabrics, or apply lotion with a comforting scent.
- Sight: Look at calming images, light a candle, or arrange objects in a pleasing way.
- Sound: Listen to familiar music, nature sounds, or calming voices.
- Taste: Savor a piece of chocolate, drink warm tea, or try a soothing herbal blend.
- Smell: Use essential oils, light incense, or smell something nostalgic and comforting.
5. Foster Connection (When Possible)
Feeling supported can make uncertain times more manageable.
- Reach out to trusted friends or family when emotional space allows.
- Join supportive online or in-person groups focused on mutual aid and encouragement.
- Set gentle boundaries with those who may contribute to stress or anxiety.
6. Allow for Expression and Processing
Emotions may be heightened in unstable times. Finding safe ways to process them can be helpful.
- Journaling: Write freely without judgment or expectation.
- Creative outlets: Engage in drawing, music, or crafting as a form of self-expression.
- Mindfulness and breathing exercises: Focus on slow, intentional breaths or grounding exercises.
7. Adapt and Be Kind to Yourself
- Some days will be harder than others, and that’s okay.
- Give yourself permission to rest when needed without guilt.
- Celebrate small wins, even if they seem minor.
Final Thoughts
Routines do not have to be rigid or elaborate to be effective. Small, meaningful habits tailored to your needs can provide comfort and stability, even in the most uncertain times. The key is self-compassion, adaptability, and prioritizing what helps you feel safe and supported.