Nighttime anxiety: 6 tips to put an end to this disorder

Discover how you can overcome nighttime anxiety and relax your mind so you don’t lose sleep over the worries that come out of the woodwork at night. Check out!

There are days when, no matter how tired we are, we lie in bed and can’t sleep a wink. As soon as we put our head on the pillow, thoughts pop up about work, the bills, the next day’s tasks, conflicts… Why does anxiety hit just when we want to sleep?

When we finish work, the brain has nothing to entertain itself. This sleep break forces your activities to stop, but this transition is not easy at all, points out an article from NBC News (content  here , in English). “Anxiety builds up at night because anxious worry is avoidable when we are actively using our brain and body,” explains psychologist Kate Cummins.

“During the day, when we have something to do, thoughts are structured towards the prefrontal cortex of the brain, where the areas of judgment, planning and reason are located. When the cortex relaxes, it focuses on emotions. Thoughts connect to the emotional part of cognitive functions, and anxious thoughts that were dormant during the day dominate the patterns.”

There are some ways to not get carried away by anxiety and have a peaceful sleep – see below how to win this duel and relax at the end of the day.

Expose anxiety

When anxious thoughts invade your mind, identify the root of the anxiety and talk about it out loud. “First decide what specifically is causing your anxiety. If it’s something that hasn’t happened yet, express that worry out loud and start replacing it with alternative, positive thoughts — or a solution to that problem,” says Cummins.

Visualize good things

Imagination can be a good ally at this time. “Visualizing positive moments and relationships in your life increases the connection with good emotions, but you need to actively work towards this when anxiety is already in place”, explains the psychologist.

Relax your whole body

Calming the body is an efficient tactic for slowing down the mind. Coach Joy Rains, a meditation specialist, gives a tip for doing this. “Lie face up and bring all your attention to your body. Begin to gently tense and relax each muscle group, starting with your feet. Hold each muscle for five seconds, release, and see if you can tell the difference between the relaxed muscle and the contracted one.” When your mind wanders, calmly return your attention to your muscles.

Accept uncertainty

Anxiety in general is linked to a problem that we are trying to solve. But you have to let go of the idea when it’s time to sleep. “Repeat the phrase ‘I accept uncertainty for now; I will act when possible'”, suggests psychologist Paul Coleman. “Stubbornness against uncertainty will only generate more tension.”

Write the problems

Before going to bed, write down what you are thinking and what your problems are. “There’s a good chance these worries won’t infiltrate your mind at bedtime,” says psychologist Whitney Roban.

Read a little

Picking up a book (not your phone or tablet) is a way to calm your mind and distract yourself. After all, when you engage in a story, your thoughts focus on the moment, not the future.

 

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