Hi. Hope you are having a good week. This week I’m concluding my night time anxiety blog.
Has anyone found any of the tips or advice that I’ve offered helpful? If you have let me know.
So What else can you do to ease the night time anxiety? Theis is a strange one.
Make your worries real
Write down what’s on your mind at least an hour before bed. By committing thoughts to paper, you control them – they no longer control you and live on paper instead of in your head. Mentally, you can tick them off. Dr Guy Meadows suggests giving each worry a nickname, too, such as The Nag. ‘We can’t help these thoughts coming in, but they’re only a problem when they start to consume us,’ he says. ‘By giving them names, you speed up the process of defusion, so when unpleasant thoughts crop up, you can just acknowledge them – oh, there’s The Nag again – and go back to what you’re doing.’
Get moving earlier
Strenuous exercise in the evening may cause your nervous system to be too wired to sleep, says meditation teacher Will Williams. So either restructure your day to exercise in the morning, or use meditation after exercise to calm everything down and bring you back into balance.
Set clear goals
Have a clear plan for the next day, says psychologist Susanna Halonen. ‘If you know what priority number one and two are, you’ll spend less time worrying because you know those are the first two things you’ll get done. The more you turn this into a habit, the more you realise that if you plan ahead and prioritise effectively, the more easily you can get the important things done. This will lower your anxiety and help you sleep better.’
Curb your cyberenthusiasm
If we’re going to feel worry-free at night, it’s crucially important to have a mental switch-off, says Neil Shah of The Stress Management Society. ‘So have a digital blackout for an hour before bed, unplugging all devices that could stimulate the mind.’ browsing the latest headlines online may feel like light relief, but it actually keeps your brain stimulated. He says, ‘If checking your phone is part of your end-of-day routine, do this at least half an hour before you turn the lights out so you give your eyes and brain a break. Put any electronics out of reach or on airplane mode so you won’t be tempted to pick them up in the night – or if you can, turn them off completely.’
LCD screens emit blue light, which is the same sort as sunlight, so plays havoc with our sleep hormones. ‘Checking Facebook last thing at night is like shining a miniature sun into your eyes,’ says Dr Guy Meadows of The Sleep School. ‘Our body clock gets confused and starts thinking it’s daytime again, so it inhibits the sleep hormone melatonin and releases the waking hormone cortisol.’
Leave the room
If you simply can’t get back to sleep because your head is buzzing with worry, don’t look at the clock – you’ll fret even more. ‘Just get out of bed and go into another room for 10 minutes,’ says Dr Ramlakhan. ‘Leaving the environment you feel uncomfortable in breaks the association with worries. But don’t start checking your phone or scrolling through Facebook.
Go into the living room and under a dim light read a few pages of a light-hearted book, or yesterday’s newspaper. When you feel calm, return to your bed and begin some deep breathing again.’ He adds, ‘Turn your pillow over when you get back into bed. It will feel cooler on your face and creates a separation from the last time you were lying there.’
Anxiety quick tips.
If you’re not focused on how to calm your body through slow, intentional belly-breathing, you’re missing out. Belly-breathing is free, location independent, and easy to implement.
Meditate instead of Medicate
Calm is an inside job. Give yourself the gift of serenity and start the day with ten minutes of solitude and positive energy. Think calm, measured and open-minded, and your daily activities will correspond.
Get a massage, a mani-pedi, or a haircut. Nothing says polished and well-maintained like a sexy, healthy glow.
Eliminate fizzy drinks
That morning cup of jcoffee can jumpstart your day and provide warmth and comfort, but anything with high fructose corn syrup and 177 other ingredients will not.
Trim the Fat from Your Budget
Debt will keep you up at night and contribute to feelings of low self-worth and hopelessness. Take charge of your finances and stop spending on non-essentials. Track your daily expenses for a week or two and decide where you can cut back. Notice the items you accumulate mindlessly.
Plan a Day Trip
When you spend time in nature, you give your mind and body a much needed break from the hustle and bustle which causes you to Google things like “How to get rid of anxiety” in the first place. Chances are no matter where you live, there’s a serene, interesting and charming place within a couple hours.
Go to Bed Early
This may sound impossible if you’re accustomed to staying up late to catch up on the To-Do list. But this one’s a MUST. Sleep deprivation is a huge anxiety culprit. Inadequate shuteye can amplify the brain’s anticipatory reactions, upping overall anxiety levels, according to research
Wake up 15 Minutes Early
Like most anxious people, you’re probably rushing around in the morning and yelling at everyone in your wake, “Hurry up! We’re going to be late!” Go slowly, and set yourself up for a relaxed day ahead. If you start to worry about the To-Do list, take a deep breath and think, There is enough time.
Get Your Lavender On!
Lavender oil has many healing properties and can be used as a natural remedy to reduce anxiety and other nervous conditions. There are many ways to incorporate lavender into your calm tool kit:
Reduce Caffeine, Sugar and Processed Foods From Your Diet
Caffeine can cause heart palpitations if you ingest too much. Caffeine also can trigger panic or anxiety attacks, especially if you have an anxiety disorder. Hypoglycaemia, or low blood sugar, can also cause palpitations.
Know that Feelings Are Not Facts
One of the hardest jobs of a hypnotherapist is to convince your anxious client that the feelings of low self-worth, guilt and shame are not accurate. Negative thoughts cause negative feelings.
Challenge Negative Core Beliefs
Remember that thoughts precede feelings. Negative thoughts lead to negative emotions, which lead to negative behaviours.
Get Some Accountability
If you’re BFF with Nervous Nellie or Anxious Allen, put your keyed-up energy to good use. Vow to work on healthier ways to cope when feeling stressed together.
Attend a Social Gathering (Even If You Don’t Want To)
If you’re prone to social anxiety, it’s important to make time for socialization. It’s cool to be an introvert, but know that we live in a universe that revolves around connecting with others.
Exercise, Exercise, Exercise!
Exercise is nature’s anti-anxiety remedy. Besides clearing the mind, firing up the endorphins, and helping you sleep soundly at night, researchers have found that individuals who exercise vigorously and regularly were 25 percent less likely to develop an anxiety disorder within five years.
Accept Your Anxiety
Whether you inherited the “anxiety gene” from your parents, or your lifestyle, or both, accept your anxiety rather than fight it. It’s not about rolling over and giving up. Understand you have to work hard every day to bring calm to your environment. Remember there’s always options in life, and worse fates exist than being anxiety-sensitive. After all, when push comes to shove, at the end of the (stressed out) day, anxious people get the job done!
Schedule a Visit with a Therapist
Nobody deserves to feel bad. A qualified mental health professional is your best bet if your anxiety is unbearable.
PS. I know a good one. 🙂
www.jonadkin.com His brilliant
These anxiety quotes not only provide inspiration,
but they give you a look into what it’s like living with anxiety and panic.
“You can’t stop the waves, but you can learn to surf.”
“Even when things are wonderful.
I’m always waiting for something horrible to happen.”
“Even the simplest task can be overwhelming at time.”
“I say “sorry” a lot, mostly because I feel everything is my fault.”
“Today I will not stress over things I can’t control.”
“I’m terrified that even if I try my hardest, I still won’t be good enough.”
“Too many of us are not living our dreams because we are living our fears.”
“When you change the way you look at things, the things you look at change.”
“You are strong for getting out of bed in the morning when it feels like hell.
I hope you enjoyed this Blog. Please let me know if you use any of these tips. More detailed advice can be found in my book ‘Can I Change‘ available from Amazon in Paperback and Kindle versions.
Until Next time
Have a great week. Best wishes