Maintaining a Routine
After several months of therapy, Lina began to understand the importance of maintaining a daily routine to support her recovery process. A regular and healthy routine plays a crucial role in emotional stabilization and stress management. With support from Dr. Eva and her family, Lina decided to make significant changes to her lifestyle to improve her mental well-being.
Lina started by designing a daily schedule that included various activities focused on her physical and mental health. One of the first things she did was establish a consistent sleep routine. Previously, Lina often stayed up late and struggled to get a good night's sleep. This negatively impacted her energy levels and worsened her mood. To address this issue, Lina began setting the same bedtime and wake-up time every day, even on weekends. She created a comfortable atmosphere in her bedroom by turning off bright lights, avoiding electronic screens before bed, and using relaxation techniques such as reading a book or meditating to help calm her mind before sleep.
In addition to improving her sleep pattern, Lina also focused on her diet and nutrition. Previously, she often skipped breakfast and relied on fast food during her busy workdays. Lina started paying attention to the importance of eating nutritious meals to support her physical and mental well-being. She planned a weekly menu that included various healthy foods, such as fruits, vegetables, lean proteins, and whole grains. Lina also began practicing mindful eating, paying attention to and appreciating each bite of food without rushing. Eating mindfully helped her feel satisfied with her meals and reduced her emotional eating habits.
Exercise routines also became an essential part of Lina's daily schedule. Although she initially felt reluctant to move, Lina realized that exercise had a significant positive impact on her mood. Dr. Eva explained how physical activity could stimulate the production of endorphins, known as the "happiness hormones," and help reduce symptoms of depression and anxiety. Lina decided to start with a light exercise routine, such as a 30-minute walk every day. Gradually, she began to enjoy physical activity and expanded her routine by joining yoga and swimming classes. Through exercise, Lina not only felt healthier physically but also more energetic and mentally positive.
Lina also realized the importance of having time for herself and engaging in activities that brought her satisfaction. Before starting therapy, Lina often felt trapped in her daily routine and lost interest in her hobbies. To overcome this, Lina re-engaged in activities she enjoyed, such as gardening, painting, and journaling. She set aside time each week to do these activities, finding that they helped relieve stress and provided a sense of accomplishment and personal satisfaction.
Scheduling time for socializing also became a part of Lina's new routine. Although initially hesitant to interact with others, Lina began to realize the importance of having healthy social relationships for her mental well-being. She started scheduling meetings with close friends, whether for meals together or just chatting at a caf. Talking with friends and engaging in social activities helped Lina feel more connected to the outside world and reduced the sense of isolation she often felt.
Lina also adopted stress management techniques introduced during therapy. One technique that was particularly helpful was practicing mindfulness and meditation. Lina set aside time each day for deep breathing exercises and brief meditation, which helped her manage stress and increase self-awareness. By regularly practicing these exercises, Lina felt calmer and better able to face daily challenges.
Although Lina worked hard to maintain this routine, she also faced challenges in consistently implementing it. Occasionally, a busy work schedule or changing circumstances could disrupt the routine she had built. In facing these setbacks, Lina learned to be patient with herself and not too hard on herself. Dr. Eva always reminded Lina that the recovery process is not a linear journey and that there will be days when things don't go as planned. It is important to remain flexible and adapt to changes without feeling like a failure.
In her efforts to maintain a healthy routine, Lina also involved her family and friends. She informed them about her habits and how they could support her in this process. For instance, she invited her family to exercise together or plan healthy dinners together. This social support helped Lina feel more motivated and accountable for maintaining her routine.
