How finding comfort in repetition can soothe anxiety

We take a look at the psychology behind having that 'familiar feeling'

When life appears uncertain, familiarity can feel like a warm hug. Think back to life during the pandemic, and you’ll likely remember that watching reruns of your favourite TV shows or listening to the same songs on repeat offered a strange sense of comfort during difficult times.

Psychology of predictability

While you may have been simply trying to fill the days with entertainment, research has shown that repetition successfully taps into your brain’s desire for pattern and predictability. When you engage in repetitive behaviour, e.g. listening to your favourite album from start to finish, you create a mental script that runs on autopilot. This is good news for your brain because it can minimise cognitive load, allowing your brain to rest, and even enhance learning and memory retention.

There have even been studies, such as a review article by Jaye L Derrick in Social Psychological and Personality Science, to suggest that rewatching familiar TV shows after a difficult social interaction can give you an energy boost, while keeping up with a new show takes emotional energy that may leave you feeling depleted.

But it’s not only Netflix that has the power to calm your nerves. Doing familiar tasks, such as taking the same daily dog-walking route, can release dopamine – a hormone associated with pleasure and satisfaction. Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, says, “For those with anxiety, these repetitive patterns can be soothing, dialling down the internal noise and creating a sense of calm and safety. It’s a way to control the external environment, even when internal states may feel overwhelming.”

Repetition can coax you into a flow state, where you become fully immersed in an activity, leading to a sense of ease and focus. That’s one of the reasons why hobbies that require deep concentration – like yoga, drawing, or playing a musical instrument – can have a positive effect on your wellbeing.

Same old story

While we’re all for taking on a challenge and trying new things, the repetitive nature of a task specifically eases uncertainty, which is a key contributor to anxiety. The brain simply loves predictability, and when it knows what to expect, it can relax. So, go easy on yourself if you’d rather re-read your favourite novel for the third time instead of starting a new book. Your prior knowledge of the characters and plot supports means you’re able to relax, which is great for emotional regulation.

Real-life repetition

For many, the concept of repetition takes on a physical element. Kathleen, a 32-year-old graphic designer from Lincoln, says the repetitive action of swimming in a pool three times a week helps her manage stress and anxiety.

“I wouldn’t say I’m a terribly anxious person, but if I go a few weeks without swimming, I really notice the impact on my mood,” she says. “Things that normally don’t bother me suddenly become unbearable. I am up all night worrying and overthinking about things I’ve done in the office, or small remarks others have made about work. As soon as I hit the pool and swim a few lengths, my body gets into this magical rhythmic pattern, and all the stress seems to physically and mentally wash away.”

Whereas Jill, a 29-year-old student from Edinburgh, prefers to go through the motions of making her coffee in the same way, every single morning. “I tend to wake up anxious every morning, but there’s something soothing about sleepily going through the process of grinding coffee beans and making a latte before I head off to class. It doesn’t take any real effort, but it takes a bit of focus, which stops me from ruminating about the day ahead.”

Fine line toward obsession

Although there are clear benefits to repetition and its role in managing anxiety, it’s important to note the difference between helpful and harmful repetition.

According to Dr Touroni, the key difference lies in the impact of the behaviours themselves. “Healthy repetitive behaviours, such as background music or familiar TV shows, can improve a person’s ability to focus or do particular tasks. In contrast, some of the repetitive behaviours associated with OCD, such as rituals to neutralise intrusive thoughts, consume a lot of time and interfere with day-to-day life. The former has a positive impact, while the latter usually has a detrimental effect.”

Recognising this line can be challenging, especially for those who find comfort in routines. It’s important to seek support from your GP or a qualified therapist if rigid patterns dominate your thoughts and dictate your actions.

Repetition doesn’t have to mean inflexible

On the other hand, repetition can be a powerful tool for those living with attention deficit hyperactivity disorder (ADHD).

“Those with ADHD need structure, but often hate it!” says Helen Neale, owner and editor of kiddycharts.com. “To get over this, I pretty much always help myself to concentrate by going out for a walk to a coffee shop every day – the activity is repeated usually daily, but it is at any time of day, so that’s the ‘no structure’ for me. It works well for me, and it helps me focus on specific tasks that I know I need to do.”

By incorporating repetitive strategies, folks with ADHD can create an environment to help manage decision fatigue and waning energy levels. This approach not only aids in daily functioning, but also offers a sense of control over symptoms.

Could you repeat that?

To use repetition to soothe anxiety, start by identifying the activities that bring you comfort and don’t take too much effort. For you, this could be preparing a simple breakfast or using a meditation app. Alternatively, it could be setting aside 20 minutes of your lunch break to do a yoga session, or listen to a chapter of an audiobook. Even the repetitive action of vacuuming or dusting can be soothing for those with anxious minds.

Try to perform your chosen activity at the same time and in the same way each day. Whether it’s revisiting beloved shows, following familiar routines, or engaging in rhythmic activities, make time for repetition and enjoy the familiarity – it’s doing your brain a world of good.