From Stuck to Doing: How Anxiety Affects Our Daily Rhythms (An OT & CBT Perspective)
Have you ever noticed how anxiety doesn't just stay in your head? It’s not just a "worrying thought", it’s the reason you didn't answer that email, the reason the laundry is piling up, and the reason you cancelled those weekend plans.
As an Occupational Therapist (OT) and CBT Psychotherapist, I look at anxiety through a unique lens. I don’t just ask, "How does this feel?" I ask, "What is this stopping you from doing?"
The "Shrinking" World of Anxiety
When anxiety takes root, it often starts small. Maybe you start avoiding a certain supermarket because it feels too crowded. Then, you stop driving at night. Eventually, your world begins to shrink.
In the OT world, we call this a disruption in Occupational Performance. This isn't about your job; your "occupations" are the meaningful things you do every day—showering, cooking, socializing, and pursuing hobbies. Anxiety acts like a barrier in the middle of your living room, making even the simplest "doing" feel like an Olympic event.
Anxiety Cycle
Why Talking Isn't Always Enough
Traditional therapy often focuses on the "why" of anxiety. While understanding your history is important, understanding why you are anxious doesn't always help you get out of bed on a Tuesday morning.
This is why I use a blend of CBT (Cognitive Behavioural Therapy) and ACT (Acceptance and Commitment Therapy). We focus on:
The "Doing": Breaking down overwhelming tasks into "micro-steps" so you can start moving again.
The "Unhooking": Learning to notice the anxious thought ("I can't cope with this") without letting it drive the car.
The "Values": Identifying what actually matters to you. If you value being a present friend, we work on the "doing" steps to get you back to that coffee date, even if the anxiety comes along for the ride.
A Practical "OT" Tip: The 5-Minute Rule
If you’re feeling "stuck" today, try this functional strategy. Anxiety loves to make us look at the whole mountain. Instead, look at the first five minutes.
Don't try to "clean the house." Commit to 5 minutes of loading the dishwasher.
Don't try to "fix your career." Commit to 5 minutes of updating your CV.
Don't try to "stop being anxious." Commit to 5 minutes of a valued activity while feeling the anxiety.
Often, the hardest part of a rhythm is the start. Once the "doing" begins, the "feeling" often starts to shift.
Growing Your Independence
My goal is to help you build the roots of resilience and the flexibility to keep "doing" the things you love, regardless of the weather.
Is anxiety making your world feel smaller? I offer a free 15-minute discovery call to discuss how we can work together to get your daily rhythms back on track.
