The Comfort of Routine vs. The Power of Change: Why Stepping Outside Your Comfort Zone Can Help Anxiety and OCD
Our routines can be a source of comfort and stability. They create a sense of predictability in our lives, which can be especially helpful for those struggling with anxiety and OCD. Knowing exactly what to wake up to, what to eat for breakfast, and what to wear can feel calming in the face of intrusive thoughts and a world that often feels out of control
However, what if your routine is starting to feel more like a cage than a comfort zone? While routines provide structure, becoming overly riding can actually exacerbate anxiety and fuel OCD compulsions. Here’s why stepping outside your routine can be beneficial for your mental health:
Reduced Anxiety: The predictability of a routine can backfire. When unexpected situations arise, anxiety can spike because you haven’t mentally prepared for them. Think of it like training your brain for flexibility. Introducing small variations can help you develop coping mechanisms for dealing with the unknown, reducing anxiety in the long run.
Changing OCD Triggers: OCD thrives on routine and predictability. Your brain might start to associate specific actions with preventing anxiety, even if those actions are illogical. By introducing change, you can challenge your compulsions and demonstrate to yourself that you can tolerate uncertainty without needing to engage in rituals.
Increased Confidence: Successfully navigating new situations can be a huge confidence booster. Stepping outside from your comfort zone shows yourself that you’re adaptable and capable of handling change. This newfound confidence can then spill over into other areas of your life, helping you manage anxiety and resist compulsions more effectively.
How to Know if Your Routine is Controlling:
There’s a fine line between a helpful routine and a controlling one. Here are some signs that your routine might be doing more harm than good:
Intense Anxiety When Disrupted: Do you experience significant anxiety if even a minor detail in your routine changes, like a grocery store being out of your favourite brand of cereal?
Social Isolation: Does your rigid routine make it difficult to socialize or participate in spontaneous activities with friends and family?
Decreased Flexibility: Are you finding it increasingly difficult to adapt to new situations or last-minute changes at work?
Constant Need for Control: Do you feel a constant need to control your environment and the people around you in order to feel safe?
How to Introduce Health Change:
Start small: Don’t try to overhaul your entire life overnight. Begin with minor tweaks, like trying a new routine to work or ordering a different coffee drink. Celebrate these small victories!
Focus on Progress, Not Perfection: Change can be scary, and setbacks are inevitable. The key is to keep moving forward. If your have a bad day and fall back into old routines, don’t beat yourself up. Just pick yourself up and try again tomorrow.
Seek Support: If you find change overwhelming, talk to your therapist. They can help you create a safe and structured plan for gradually introducing new experiences. They can also work with you to build coping mechanisms for dealing with the anxiety that might arise when your disrupt your routine.
Remember: Change can be scary, but it’s also an opportunity for growth. By incorporating some flexibility into your routine, you can empower yourself to manage anxiety and OCD, and ultimately, live a richer and more fulfilling life.
