Building (and Keeping) a Routine That Works for You

By Jade Caswell, MA, LMHC

Routines help structure time and give our days rhythm. When a routine is practiced

consistently, it can allow us to achieve our goals, build healthy habits and improve overall

wellness. Maintaining a routine and balancing the realities of everyday life, however, can be

challenging for most. Often, a routine fails because it is too inflexible, demanding or does not fit

into our daily schedule or priorities. A routine that is sustainable, on the other hand, is adaptable,

supportive and unique to each person. It is also one that can be kept, day in and day out. Read

more to learn about how to create a routine that works for you!

1. Take Small Steps

Instead of overhauling your routine overnight, choose a few small actions to try that align with

your priorities. This will prevent you from becoming overwhelmed with too many changes all at

once.

2. Habit Stacking

Habit stacking allows you to use the momentum of what you already do to carry you into a new

behavior. Using this technique can help you build a routine by pairing a new habit with an

existing one. (Let's say you have a goal to 'journaling'; Try pairing this with an existing

habit. For example-- after making afternoon tea, I will spend 10 minutes journaling.)

3. Utilize Time Blocking

Use time blocks to prevent multitasking and enhance focus and productivity on the task at hand.

Time blocking can prevent context switching and decision fatigue, which automatically sets the

brain up for success.

4. Build in Flexibility

No two days are the same. Instead of thinking of your routine as a rigid, inflexible structure,

think about it as a guide that can be adapted based on your needs, energy levels, etc. A

sustainable routine should support you and your goals, instead of causing stress or exhaustion.

5. Monitor progress

Utilizing agendas, planners, or calendars can help you stay on track and monitor progress. Make

sure to celebrate milestones and don't forget to give yourself praise for how far you've come!

Ready to build a routine you can keep? Give our office a call today at 813-335-9794.

We look forward to hearing from you!

Sandra’s Therapy Corner - Real relationships. Real life. Real therapy.

Why Couples Can Feel Disconnected When Daily Life Becomes Too Routine

Have you ever looked at your partner and thought, “When did we become so disconnected?”

You may still love each other. You may still care about each other. You may even have a pretty good relationship.

But somewhere along the way, life got busy.

Work. Kids. Household responsibilities. Bills. Appointments. Grocery shopping. Laundry. Dinner. Getting everyone where they need to be.

And before you know it, most of your conversations are about what needs to get done.

“Did you pick up the groceries?”

“What time are you coming home?”

“Did you pay that bill?”

“Who is taking the kids tomorrow?”

There is nothing wrong with these conversations. They are part of everyday life.

But they are not necessarily connection.

When You Start Feeling More Like Roommates

One of the things I hear from couples in my practice is that they feel more like roommates than partners.

They are functioning. They are getting things done. They may rarely argue.

But they aren't really connecting.

There may be less affection, less intimacy, less laughter, and fewer conversations about what is actually happening inside each other.

You can be sitting next to your partner every night and still feel lonely.

And sometimes that loneliness is confusing because you think, “But we're together all the time. Why do I feel so disconnected?”

Being physically together isn't necessarily the same thing as being emotionally connected.

Routine Isn't the Problem

I don't think routine itself is bad.

In fact, routine can be helpful. It gives us structure and stability, especially when life is busy.

The problem is when the routine becomes the relationship.

When every day starts to look the same, it can be easy to go on autopilot.

You wake up, go to work, take care of responsibilities, come home, eat dinner, clean up, watch television, go to bed—and then do it all over again.

Eventually, you may realize that you haven't really checked in with your partner in a long time.

Not about the schedule.

Not about the kids.

Not about the bills.

But about them.

How are they really doing?

What are they thinking about?

What are they worried about?

What are they excited about?

What do they need?

And perhaps just as importantly—what do you need?

We Sometimes Stop Being Curious About Each Other

When we first meet someone, we usually want to know everything about them.

We ask questions. We listen to their stories. We notice the little things. We want to spend time together.

Over the years, we can start assuming that we already know our partner.

But people change.

We change.

Our priorities change. Our interests change. Our hopes and fears change. Life experiences change us.

Your partner may not be exactly the same person you married five, ten, or twenty years ago.

And neither are you.

One of the ways couples can reconnect is by becoming curious about each other again.

Instead of assuming you know what your partner is thinking, ask.

“How are you really feeling about things right now?”

“What has been on your mind lately?”

“Is there something you wish we were doing more of together?”

“What makes you feel close to me?”

And then—and this part is important—listen without immediately trying to fix it.

Sometimes our partner doesn't need a solution.

They need to feel heard.

You Don't Always Need a Big Romantic Gesture

When couples realize they have become disconnected, they sometimes think they need to plan a big vacation or an elaborate date night to fix the relationship.

Those things can certainly be wonderful.

But connection is usually built through much smaller moments.

Put the phones away and have coffee together.

Take a walk.

Sit outside and talk.

Give each other a hug that lasts longer than two seconds.

Cook dinner together.

Laugh about something.

Ask about each other's day—and actually listen to the answer.

Go somewhere you haven't been before.

Do something that reminds you that you are more than two people managing a household.

You are still two people who chose each other.

Bring Some Novelty Back Into the Relationship

There is also something to be said for doing something different.

When every weekend looks the same, try changing it.

Visit a new place. Try a new restaurant. Take a class. Go for a hike. Take a day trip. Play a game. Find something neither of you has done before.

It doesn't have to cost a lot of money.

The point isn't necessarily the activity.

The point is experiencing something together.

Sometimes seeing your partner laugh, get excited about something, or try something new can remind you of the person you fell in love with.

And Sometimes There Is More Going On

Of course, not every relationship problem can be solved by having a date night.

Sometimes emotional disconnection is a symptom of something deeper.

There may be unresolved resentment, ongoing conflict, communication problems, changes in intimacy, parenting disagreements, financial stress, major life transitions, or hurts that have never really been addressed.

Sometimes couples have been having the same argument for years without realizing that the argument isn't really about the dishes, the money, or the schedule.

It is about feeling unappreciated.

It is about feeling unheard.

It is about feeling rejected.

It is about feeling alone.

This is where couples counseling can be helpful.

Couples therapy isn't about deciding who is right and who is wrong. It can provide a place to slow things down, understand the patterns that have developed between you, and learn how to communicate differently.

Don't Wait Until You Feel Like Strangers

One thing I often tell couples is that you don't have to wait until your relationship is in crisis to get help.

You don't have to be on the verge of separation.

You don't have to be constantly fighting.

Sometimes you simply recognize:

“We're not as connected as we used to be, and I don't want us to stay this way.”

That is enough of a reason to pay attention.

Relationships require care.

Just like we take care of our homes, our careers, our children, and everything else that matters to us, our relationship also needs attention.

And sometimes reconnecting starts with something very simple:

Put down the phone. Turn toward each other. And start talking again.

At SanaMente Counseling Tampa, we work with couples who are experiencing emotional disconnection, communication difficulties, conflict, intimacy concerns, life transitions, and other relationship challenges.

Our approach is compassionate, trauma-informed, and focused on helping couples better understand their patterns and create healthier ways of relating to one another.

If you feel like you and your partner have become more like roommates than partners, you don't have to figure it out alone.

Sometimes the relationship doesn't need to end. It needs attention.

By Sandra I. Beekmann, MS, NCC, LCMHC-QS, CCTP

Understanding Levels of Care in Mental Health Treatment

By Jade Caswell, MA, NCC, LMHC

            Navigating mental health care can be challenging, particularly given the number of treatment options you may be presented. As mental health conditions vary in complexity and severity, matching the right treatment to your diagnosis is key to treatment success. Below are descriptions of common levels of mental health care, ranked from most intensive care to least intensive. The goal is usually to use the least restrictive level that can safely provide the treatment an individual needs. It is also possible to move up or down the continuum as needs change. Whether someone is experiencing acute symptoms or needing support and guidance in an outpatient setting, there's a level of care designed to fit every mental health journey.

Inpatient Psychiatric Hospitalization- This level of care is focused primarily on stabilization of acute mental health symptoms and is typically short-term. Immediate safety, stabilization, or intensive medical/psychiatric monitoring are goals of this level of care. Psychiatric hospitalization is usually warranted for the following: imminent suicide risk, severe mania or psychosis, or inability to care for basic needs.

Residential Treatment- Individuals at a residential level of care benefit from structured, around-the-clock support. Residential treatment can be a step-down option from inpatient psychiatric care and provide more long-term support. Services include individual/group therapy, psychiatric care, medication management, and skills work.

Partial Hospitalization Treatment- This level of care provides individuals with mental health services for most of the day, typically for 5 days per week. Considered a 'step down' from residential treatment, individuals benefitting from this type of treatment spend the night in their own homes and receive mental health treatment during the day.

Intensive Outpatient Program- This program requires less hours than PHP, and individuals often benefit from similar services including individual/group therapy and psychiatric care. Intensive outpatient is typically 3-5 days per week and lasts around 3 hours. Individuals often continue their normal schedules, including work or school responsibilities outside of treatment.

Outpatient Therapy- Considered the least intensive tier of treatment, individuals typically attend outpatient therapy once per week. Scheduling may be flexible, and depends on a client's needs, preferences and/or treatment progress. Outpatient therapy offers independence and flexibility and is a good option for people who are stable enough to live at home safely and do not need 24-hour monitoring. Outpatient therapy can be conducted via a telehealth platform or in-person at an office.

            At SanaMente Counseling, we offer outpatient services, including individual, couples, family and group counseling. Flexible scheduling options and telehealth sessions are offered to provide convenience and reduce barriers to care. If additional care is warranted beyond outpatient services, we also can provide referrals to additional mental health services in the community, including psychiatric care, medication management, psychological assessments, and other treatment facilities.

Ready to start your journey to wellness? Give our office a call today at 813-335-9794. We look forward to hearing from you!