Different wake-up times, coordinating transportation, and packing lunches — the return to school routines isn’t always easy.

As a parent, it seems like there’s always 20 things on your to-do list. But that to-do list often shifts from summer to fall when it’s back-to-school time. For the last couple of months, it may have included trips to the drugstore for sunscreen and camp drop-offs. Now it may look like earlier alarms and school pickups during your break at work.

It can feel overwhelming to try and jump back into routines, especially since those routines may not be copy-and-paste versions of what your routines were in the spring.

When you’re feeling overwhelmed, it can impact your mental, physical and behavioral health in a variety of ways, including:

• Feeling burned out
• Increased anxious thoughts
• Difficulty with concentration and memory
• Mood shifts
• Trouble making decisions
• Sleep pattern changes
• Headaches and muscle aches

But there are things you can do to cope if getting back to your routines is taking a toll on your mental health.

How you can deal with overwhelm from routines

From stress management to lifestyle adjustments, there are a few ways that you can manage your overall well-being, including:

• Delegate when possible

You have so much on your plate, and it feels like you have to take care of it all by yourself. But if you have a support system that you can depend on, sharing the load will not only reduce your stress, but also strengthen your relationships with others. You’re able to see how much people are willing to do to make your life just a bit easier.

Here are routine tasks that can be shared with partners, family members or friends:

• School or activity drop-offs and pickups
• Errands, such as grocery shopping
• Household chores

• Set aside time for yourself

Your routines in the fall probably revolve around other people, whether it be tasks for your children, your partner, or your extended family. But feeling overwhelmed can often be the result of having too much to do and not having enough time for yourself. 

Try to put aside a set amount of time each day, even if it’s just 30 minutes to do something that makes you feel happy or relaxed. You can do anything from reading a book to sitting in the park. It can be a type of self-care that helps you reduce stress and boost positive emotions. 

• Adjust expectations

The goal of having routines is to have consistent and structured days that check all of the necessary boxes of what needs to be done. However, it’s easy to set unrealistic expectations for what you want or need to achieve. Setting expectations that you’re not always able to meet can lead to feelings of inadequacy and self-doubt. 

It’s OK to adjust your expectations. Perhaps you don’t need to try and complete three errands in one hour. One can be pushed to the next day. Or maybe you can spread out a house project over the course of a week or so, as opposed to just one day.

• Celebrate your wins

Returning to routines can be mentally, emotionally and physically draining, but there’s always a silver lining. Instead of focusing on your struggles, such as missing a task or needing a deadline extension at work because you felt overwhelmed, try to celebrate what you were able to accomplish.

Allowing yourself to acknowledge your accomplishments can boost your self-esteem and motivation to keep going, even when things feel challenging.

Lightfully can help when your overwhelming routines impact your quality of life

Returning to routines in the fall isn’t always easy. And if those routines are causing mental distress that’s impacting your everyday life, then it’s time to make changes.

Beyond the approaches we’ve discussed, you may benefit from talking with a mental health professional such as a therapist. They can help you learn how to better manage your routines, coping strategies to manage your stress. They can also help you outline achievable steps toward your goals.

If you believe that you need more intensive support to handle the anxiety caused by routines, then our levels of care are here to help:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Programs (vPHP and vIOP)

Our approach is rooted in evidence-based, personalized, and whole-person-centered care. Our Precision Care Model allows us to create a comprehensive plan that treats your whole person, not just your overwhelming feelings. Because you’re more than your mental health challenges.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.