#Anxiety treatment

[shrinksinsneakers]

(via Trapped in My Own Mind: This Anxiety is Killing Me)

Anxiety is a very real and powerful force that can take a toll on both your mind and body. 

[yourmentalhealthpal]

Social anxiety can feel like an invisible barrier, but know that you're not alone in this journey. 💙 Let's break the silence, cultivate understanding, and offer support to those navigating the complexities of social anxiety.

[god-goals-growing-glowing]

Anxiety.

Around this time of the year, I seem to always get a flare-up of my anxiety. I do not know if this is because I know that I will be starting a new semester of school soon or because of the holidays and seeing family members I do not see often or if it is just a random spurt of anxiety that maybe has no meaning behind it at all. Either way, I have it and it sucks. It sucks to not be able to feel like yourself. I know anxiety can manifest in many different ways for people, but these are just my symptoms. I start off by feeling off and not myself, when I notice this is when I feel my heart start beating really fast. After that, I feel like I am not in my own body and begin to disassociate. (disassociation simply means feeling disconnected from yourself and the world, feeling like it is unreal) Then I feel extremely dizzy, almost like I am going to pass out and I am unable to do anything for the rest of the day. Anxiety can ruin your day, your week, and your life.

However, there are some practices I use to stop my anxiety before it fully comes on and/or help calm me when I am in a full-blown panic attack. I want to be able to help others that feel this way and are not able to control it because I know first-hand how helpless you can feel. If you follow some of these practices below, you will be able to get a hold of your anxiety and no longer feel like it controls every aspect of you.

Breathing exercises. Box breathing is one of my favorites where you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and so on. A diagram will be below.

Meditation. This has been a game-changer in taking control of my anxiety. I do a short 10-minute guided meditation every morning because it combats anxiety before it even begins. You can look up any calming 10-minute guided meditation on YouTube and watch how your days transform.

Exercise. I seriously see such a difference in how anxious I am throughout my day or week depending on if I got some sort of exercise in every day. This could even be as simple as a 15-minute walk, but it works wonders.

Grounding Exercise. This is for when you either feel yourself going into a panic attack or you are already in one. You look around for 4 things in each category: see, touch, hear, and smell. This exercise gets your mind off of your anxiety. A diagram will be below.

These are just a couple of things I use to combat anxiety and take my power back. I hope these help :)

[soulbodyhealer]

Soul Body Healer

Website: https://www.soulbodyhealer.com

Address: Barrie, Ontario, Canada

Soul Body Healer, led by Effie Mitskopoulos in Barrie, Ontario, provides a comprehensive range of wellness services including psychotherapy, counseling, hypnotherapy, Reiki, and yoga. Focused on holistic healing, the practice addresses issues like anxiety, depression, and stress, incorporating mindfulness and meditation for overall well-being. Through individualized therapy, workshops, and healing practices, clients are guided towards self-awareness and personal growth.

Facebook: https://www.facebook.com/soulbodyhealer

Youtube: https://www.youtube.com/channel/UCxpjYvZIxze2KaXbpGiXfiw

Linkedin: https://www.linkedin.com/in/effiemitskopoulos/

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[sppc2016]

How do holistic approaches like nutrition and exercise complement traditional anxiety treatments?

Holistic approaches, such as nutrition and exercise, can complement traditional anxiety disorder treatments, including anxiety treatment in Ayurvedic practices. While nutrition and exercise are not standalone replacements for professional medical advice and intervention, they can be valuable components of a comprehensive treatment plan that addresses various anxiety-related conditions such as illness anxiety disorder, obsessive-compulsive disorder (OCD), panic disorder, phobia, post-traumatic stress disorder (PTSD), and more.

Neurotransmitter Regulation:

Nutrition: A balanced diet rich in omega-3 fatty acids, B vitamins, and magnesium supports the production and regulation of neurotransmitters associated with mood, benefiting individuals undergoing anxiety disorder treatment.

Exercise: Incorporating physical activity, including yoga classes in Delhi, can stimulate the release of endorphins, providing a natural mood lift and aiding in the regulation of neurotransmitters.

Stress Reduction:

Nutrition: Antioxidant-rich foods combat oxidative stress associated with anxiety disorders. Maintaining stable blood sugar levels through a balanced diet can prevent mood swings and reduce stress.

Exercise: Regular physical activity, alongside Ayurvedic approaches, contributes to stress reduction by lowering cortisol levels and promoting relaxation through practices such as meditation therapy.

Sleep Improvement:

Nutrition: Foods rich in tryptophan and complex carbohydrates support better sleep, a critical aspect of anxiety treatment in Ayurvedic practices.

Exercise: While incorporating Ayurvedic principles, engaging in regular physical activity, avoiding intense exercise close to bedtime, can positively impact sleep quality for individuals dealing with anxiety disorders.

Cognitive Function:

Nutrition: Optimal cognitive function, essential for managing anxiety, is supported by a nutrient-rich diet that benefits concentration and cognitive performance.

Exercise: Physical activity, complemented by Ayurvedic approaches, has been linked to enhanced cognitive function, addressing cognitive challenges associated with anxiety disorders.

Routine and Discipline:

Nutrition and Exercise: Establishing a routine for healthy eating and regular exercise, combined with Ayurvedic principles, provides structure and discipline. This structured approach can be empowering for individuals undergoing anxiety treatment.

For those seeking Ayurvedic interventions, exploring resources like the Patanjali Hospital in Delhi may offer a comprehensive approach to anxiety disorder treatment. Integrating Ayurveda with conventional methods, such as medication and therapy, can provide a holistic approach to addressing the diverse aspects of anxiety disorders. Individuals must collaborate with healthcare professionals to develop a personalized treatment plan that aligns with their specific needs and preferences.

[overcomeanxietycolorado]

8 Quick Tips to Calm Anxiety Right Now!

When you notice anxiety, stop what you are doing and spend some time trying to calm the reaction you are having. First, let yourself feel it. Give it some attention. Trying to ignore those feelings will only cause them to intensify.

1. Put your hand on your heart and say to yourself “May I be kind to myself in this moment”. Breathe slowly for 7 breaths.

2. An anxiety attack or upsurge of anxiety feels like an emergency, but it is NOT. Say to yourself “This feels like an emergency but it’s not an emergency” “you will be ok”.

3. Movement helps. Walk around. Do some stretching. Run in place. Jiggle your legs. Dance.

4. Making eye contact helps. Try this: Sit with your chair facing your partner and close enough to hold both hands. Make eye contact and breath. Talk if you want to. Laughing is allow! It can feel vulnerable or embarrassing, but it can also reset your nervous system to a more calm state.

5. Touch someone. If you have a safe person around, let them help you in a way that feels safe. Hold hands. Hug. Or just sit side by side.

6. Take 5 or more deep breaths. Yes, everybody says that. Because it often works. Deep breaths calm the vagus nerve. This is the part of your nervous system that counteracts the emergency signal. Your body has a program for calming down. You can learn to use it.

7. Turn on your self compassion. Imagine yourself as a child. Send love to those hurting parts. Say “I will take care of you” and “I won’t abandon you”.

8. Bring to your mind an image of a safe place or a safe person. This will help calm the uncomfortable feelings in your body. Practice this to see which images help shift your body in a positive direction.

If you’re ready to get some help, call me today. Or send an email. You don’t have to handle this alone. Your life can be so much more.

[taraodon]

4 Important factors that might cause anxiety

In this fast-moving world, there is no such phenomenon at all. The anxiety of anyone can strike and can cause disruption to your life. It's wise to know the causes that could be the cause of anxiety. It becomes easy for you to manage your anxiety if you understand the causes for the similar.

Our experts provide a list of common causes that cause anxiety. If you have not been having a good mental state, relax, read this blog and see which of the factors is your reason.

Common factors that might cause anxiety

Explore the most common causes that give birth to anxiety below.

1. Excessive caffeine: Are you someone who loves coffee? It's fine to do that, but you need be aware that excessive caffeine is a major cause that could make you feel nervous, and result in anxiety.

Make sure to consume caffeinated beverages within your limits. It may cause you to feel energized initially but it's going to trigger anxiety later on.

2. Overthinking: Overthinking is a key reason that causes anxiety. For numerous people, even a minor thing could trigger them to think about it which, eventually, gives the beginning of anxiety.

You just have to control your mind and thoughts. Keep your mind in a calm state and ensure that you don't think often when you experience a problem. It's important to realize that things can happen. It's always good to forget the events and avoid thinking about them too much. Contact us if you are looking for a depression therapist in London.

3. Medicines: If you are taking prescriptions for medication, there is a chance that they can cause side reactions. You shouldn't take them off, but should you experience that you're feeling anxious or uneasy after taking medication it is highly recommended to inform your doctor about the same.

4. Avoiding meals: You might not believe it, but skipping meals is one of the most common reasons that can cause anxiety. Skipping meals might reduce the level of blood sugar in your body, which can lead to anxiety. Therefore, do not skip your meals in any way. Also, try to consume nutritious breakfasts instead of opting for junk food choices.

The common reasons for anxiety. Anxiety isn't an uncommon condition, and it can hit anyone.

If you're looking for more information, or if you're seeking a London therapist anxiety, you need not look further than us. Our professionals ensure that you get your best frame of mind is restored effectively. We examine the issue from the beginning, and you can resolve it on a permanent basis. To talk to one of our therapists, contact our number at 7939414333.

To know more, visit https://www.homebasedtalkingtherapy.com/online-therapy

What Are The Symptoms Of Generalised Anxiety Disorder? Click here to know the answer.

[samarpanhealth]

Best Depression Anxiety Treatments - Samarpan Health

Samarpan Health offers compassionate care for individuals battling depression and anxiety in Mumbai. Our team of experienced professionals will work with you to develop a personalized depression and anxiety treatment plan that addresses your unique needs. From therapy and counseling to medication management, we provide a wide range of effective depression and anxiety treatments to help you regain control of your life. Take the first step towards a brighter tomorrow with Samarpan Health today.

[chronically-decaffinated]

I got fucking stress hives, during spooky season, this shit should be illegal.

A/N: if anyone has advice on how to get rid of this shit, it will be welcomed with appreciation.

[just-an-enby-lemon]

Social anxiety is a dick.

My body reacts in panic to the idea that someone may not like me and I get in my eager to please mindset ready to do anything to fix that and than I'm like "wait wtf? not everyone needs to like me fuck that" than I slowly calm down and now that I described that I think my therapy is working holly shit.

[brooksidecounseling1]

How to Manage Anxiety with Utah’s Leading Treatments

Anxiety is a prevalent mental health concern affecting individuals across the United States, including Utah. For those struggling with anxiety disorders, finding effective treatment is essential for improving quality of life. At Brookside Counseling, we recognize the challenges anxiety presents and are committed to guiding individuals through the available treatment options. This article explores how to manage anxiety using Utah's leading treatments, providing insight into various therapeutic approaches and lifestyle modifications that can promote mental well-being.

Understanding Anxiety Disorders

Before exploring Anxiety Treatment Utah, it's important to understand what anxiety disorders entail. Anxiety disorders are characterized by excessive fear or worry that can interfere with daily functioning. Common types of anxiety disorders include:

Generalized Anxiety Disorder (GAD): Persistent and excessive worry about everyday life.

Panic Disorder: Recurring panic attacks that cause intense fear and physical symptoms.

Social Anxiety Disorder: An overwhelming fear of social situations and being judged by others.

Obsessive-Compulsive Disorder (OCD): Recurrent, unwanted thoughts (obsessions) and repetitive behaviors (compulsions).

Post-Traumatic Stress Disorder (PTSD): Anxiety following exposure to a traumatic event, leading to flashbacks and avoidance behaviors.

Recognizing the signs and symptoms of anxiety is crucial for seeking appropriate treatment, which may include therapy, medication, and lifestyle changes.

Utah’s Leading Treatments for Anxiety

In Utah, various effective treatments are available to help individuals manage anxiety. Here’s an overview of some leading approaches:

1. Psychotherapy: A Foundation for Healing

Psychotherapy, or talk therapy, is often the first step in treating anxiety disorders. Different therapeutic modalities can effectively address anxiety:

Cognitive Behavioral Therapy (CBT)CBT is one of the most researched and effective therapies for anxiety. It focuses on identifying and changing negative thought patterns and behaviors contributing to anxiety. By teaching coping strategies and problem-solving skills, CBT empowers individuals to manage their symptoms effectively. Many licensed therapists in Utah specialize in CBT, providing personalized Anxiety Treatment Utah plans.

Dialectical Behavior Therapy (DBT)Originally developed for borderline personality disorder, DBT is increasingly recognized for its effectiveness in treating anxiety, particularly when emotional dysregulation is present. DBT combines cognitive-behavioral techniques with mindfulness practices, helping individuals manage intense emotions and reduce anxiety.

Acceptance and Commitment Therapy (ACT)ACT encourages individuals to accept their thoughts and feelings instead of avoiding them. By promoting commitment to personal values and meaningful actions, ACT helps individuals lead fulfilling lives despite anxiety. This therapy is gaining traction in Utah, with several counseling centers offering this approach.

2. Medication: Complementing Therapy

For some individuals, therapy alone may not suffice, and medication can be a valuable component of a comprehensive treatment plan:

AntidepressantsSelective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) are commonly prescribed for anxiety disorders. These medications help balance neurotransmitters in the brain, alleviating anxiety symptoms. If you’re considering medication, consulting a psychiatrist in Utah can help determine the best course of action.

BenzodiazepinesBenzodiazepines can provide quick relief for acute anxiety symptoms, but they are typically recommended for short-term use due to the risk of dependence. Discussing the risks and benefits with a qualified professional is essential.

Natural SupplementsSome individuals may explore natural supplements, such as chamomile, valerian root, or magnesium, to manage anxiety. While some studies suggest potential benefits, it’s crucial to consult a healthcare provider before starting any new supplement regimen.

Lifestyle Modifications for Anxiety Management

In addition to professional treatments, several lifestyle modifications can support mental health and enhance the effectiveness of therapy:

1. Regular Physical Activity

Exercise is a powerful tool for managing anxiety. Engaging in regular physical activity releases endorphins, which can improve mood and reduce stress. Utah offers a wealth of outdoor activities, from hiking in the mountains to biking along scenic trails, making it easier to incorporate exercise into your routine.

2. Healthy Nutrition

A balanced diet plays a crucial role in mental health. Foods rich in omega-3 fatty acids, whole grains, fruits, and vegetables can positively affect mood and anxiety levels. Consider working with a nutritionist to develop a diet that supports your mental well-being.

3. Sleep Hygiene

Adequate sleep is vital for managing anxiety. Poor sleep can exacerbate symptoms, leading to a cycle of distress. Establishing a regular sleep schedule, creating a calming bedtime routine, and limiting screen time before bed can improve sleep quality.

Mindfulness and Relaxation Techniques

Incorporating mindfulness and relaxation techniques into your daily routine can significantly reduce anxiety symptoms:

1. Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment without judgment. Regular practice can help individuals become more aware of their thoughts and feelings, promoting relaxation and reducing anxiety. Many meditation apps and local classes in Utah can guide you through mindfulness practices.

2. Deep Breathing Exercises

Deep breathing exercises can help calm the nervous system and reduce feelings of anxiety. Techniques such as diaphragmatic breathing or the 4-7-8 method encourage relaxation and help individuals regain control in stressful situations.

3. Yoga

Yoga combines physical postures, breathing exercises, and meditation, making it an effective tool for managing anxiety. Practicing yoga can enhance flexibility, strength, and relaxation, promoting overall mental well-being. Many studios across Utah offer yoga classes tailored to various skill levels.

Support Systems: Finding Community and Connection

Building a strong support system is crucial for managing anxiety. Here are some ways to connect with others and find support:

1. Support Groups

Support groups can provide a safe space for individuals struggling with anxiety to share experiences and gain insights from others facing similar challenges. Many organizations in Utah offer support groups facilitated by trained professionals, fostering a sense of community and belonging.

2. Family and Friends

Maintaining open lines of communication with family and friends is essential. Sharing your feelings and experiences with loved ones can help alleviate feelings of isolation and provide emotional support.

3. Online Communities

For those who may feel more comfortable connecting online, numerous forums and social media groups focus on mental health support. Engaging with online communities can offer valuable resources and encouragement.

Finding the Right Therapist in Utah

Choosing the right therapist is critical for effective anxiety Anxiety Treatment Utah. Here are some key factors to consider when searching for a therapist:

1. Credentials and Specializations

Ensure the therapist is licensed and has experience treating anxiety disorders. Look for professionals with specific training in evidence-based therapies like CBT, DBT, or ACT.

2. Therapeutic Approach

Consider the type of therapy the therapist offers and whether it aligns with your preferences. Some individuals may prefer structured approaches, while others may benefit from holistic or integrative styles.

3. Comfort and Rapport

Establishing a strong therapeutic relationship is essential for effective treatment. Choose a therapist with whom you feel comfortable and safe. It may take time to find the right fit, so don’t hesitate to schedule consultations with multiple professionals.

Conclusion: Taking Control of Your Mental Health

Managing anxiety is a journey that often requires a multifaceted approach. With Utah’s leading treatments, individuals can find effective strategies to reduce anxiety and improve their quality of life. At Brookside Counseling, we are dedicated to helping you navigate your options and find the support you need.

Whether through psychotherapy, medication, lifestyle modifications, or community support, there are numerous paths to managing anxiety. If you or someone you know is struggling, we encourage you to take the first step toward seeking help. Together, we can work towards a healthier, happier future free from the constraints of anxiety. Remember, you are not alone, and support is available.

[yourmentalhealthpal]

Empower yourself with affirmations to ease anxiety and cultivate inner peace.

[oliviathompsonsblog]

Transform Your Life with Proven Anxiety Treatment Techniques and Strategies in La Jolla

Anxiety is a kind of mental illness or blockage that occurs in the form of constant worry, overwhelming fear, panic attacks, or even physical symptoms like rapid heartbeat and shortness of breath. This can affect all areas of life from work and relationships to physical and emotional well-being. However, with the right treatment techniques and strategies, anxiety can be effectively managed, allowing individuals to improve their mental and emotional health and regain control over their lives.

The Anxiety treatment in La Jolla is famous, it is a picturesque coastal community known for its tranquility, and you can find a variety of proven anxiety treatment options designed to help you achieve lasting peace and well-being. In this blog let's explore how this can help one transform their life.

How Anxiety Treatment in La Jolla Can Help Attain Emotional Wellness:

Understanding Anxiety and Its Impact: Before diving into treatment it's important to understand how anxiety works. Anxiety is a normal stress response that involves excessive fear or worry that is difficult to control, they are namely generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, and phobias. Mental health professionals specialize in identifying the root causes of anxiety and tailoring treatment to meet the individual’s needs helping you overcome it

Cognitive Behavioral Therapy (CBT) for Anxiety: One of the most effective and widely used techniques for treating anxiety is Cognitive Behavioral Therapy (CBT) which focuses on changing negative thought patterns and behaviors that contribute to anxiety. Over time, this reduces anxiety and builds confidence in facing similar situations hence it is a popular relaxation exercises

Mindfulness-Based Stress Reduction (MBSR): Another proven anxiety treatment is implementing mindfulness techniques. This approach combines mindfulness, meditation, and yoga to help individuals focus on the present moment rather than getting lost in anxious thoughts about the future or past. This helps individuals reduce stress by teaching them to become more aware of their thoughts and bodily sensations in a non-judgmental way and is particularly effective in promoting relaxation and reducing anxiety promoting emotional wellness

Exposure Therapy for Panic and Phobias: For individuals suffering from specific phobias or panic disorders, Exposure Therapy is a highly effective strategy. It involves gradually and systematically confronting feared situations or objects in a safe and controlled manner, reducing avoidance behaviors over time. The anxiety treatment in La Jolla takes advantage of the area’s serene and supportive environment, providing a calming backdrop for confronting anxieties ultimately reducing the intensity of your anxiety and helping mental and emotional health

Holistic and Lifestyle Approaches: In addition to traditional therapies, La Jolla offers a range of holistic and lifestyle approaches that can help reduce anxiety. Exercise, deep breathing techniques, beautiful outdoor spaces, and incorporating physical activity into your daily routine become a natural part of stress management techniques. Yoga and meditation classes are also widely available, providing another avenue for managing stress and anxiety

Medication and Medical Support: For some individuals, therapy alone may not be enough to manage severe anxiety. In such cases, medication prescribed by a healthcare provider can be an effective part of the treatment plan. When used in conjunction with therapeutic techniques like mindfulness techniques, medication, and stress management techniques, it can provide significant relief from anxiety

To conclude anxiety doesn't have to control your life, with the proven treatment techniques and strategies available for Anxiety treatment in La Jolla, you can find relief from anxiety and regain a sense of peace and balance. Seeking professional help, where expert care and the tranquil environment work together to support your journey toward a calmer, more fulfilling life.

[mentalbestpsychiatristsingurgaon]

Tips to control negative feelings—mental hospital in Delhi

If you’re struggling with persistent negative feelings, a mental hospital in Delhi can provide professional support and resources to help. Consulting a psychiatrist in Delhi offers access to therapies like Cognitive Behavioral Therapy (CBT), medication management, and personalized counseling in a structured environment.

[bestpsychologist]

Effective Anxiety Treatment Options for Managing Your Mental Health

There is no one-size-fits-all approach to anxiety treatment, but with the right combination of therapy, medication, lifestyle changes, and support, many people find relief from their symptoms. If you’re struggling with anxiety, don’t hesitate to reach out for help. Managing anxiety is possible, and with the right tools, you can regain control of your mental health and well-being.

[overcomeanxietycolorado]

Is Anxiety Keeping You From Sleeping?

Do you wish you could sleep like you used to? Do you know you aren’t getting enough sleep, but haven’t done anything about it? Sleep problems are some of the most frustrating symptoms of anxiety and depression. There are things you can do to help yourself sleep better. The habits we fall into slowly over time are setting us up for sleep deprivation.

I’m always surprised when someone tells me they sleep well.

In fact, I’m envious. Somewhere after my 20’s, perfect sleep began to elude me. I’ve been searching for the solution and I’ve gathered a list of strategies to get better sleep. Not perfect sleep. Better. Try some of these if you need better sleep too.

– Create a bedtime ritual to encourage your mind and body to slow down and get sleepy.

– Evaluate your bedroom. The best bedrooms for sleep are dark, cool, quiet and free of clutter. Make the changes that are realistic for your life and budget. Negotiate with your partner and pets to get more serenity in the space you share.

– Turn off unnecessary lights in your home a few hours before bedtime and keep other lights low. Your body responds to light with wakefulness.

– Limit caffeine and other stimulants. Use caffeine only within 4 hours of waking. If you are a night sleeper, for example, you may need to avoid caffeine after 12:00 noon. If you’re a day sleeper adjust for your sleep/wake schedule. Don’t forget all the products that include caffeine, especially chocolate, coffee, tea, soda, and energy drinks.

– Avoid alcohol several hours before bedtime. Alcohol may help you fall asleep, but it decreases sleep quality and often causes you to wake up within a few hours and struggle to fall asleep again. If you drink alcohol, experiment with this. You may find the you sleep better when you don’t drink any alcohol at all. One drink may not interfere with your sleep, but more usually does. Find out what works for you.

– Limit screen time. TVs, computers, iPads, phones, video games and other screens emit blue light which suppresses melatonin, the hormone that promotes sleep. Try turning off electronics 1 or 2 hours before you want to sleep. Experiment to see how much time your brain needs to wind down from screen time. Try some evenings that are free from screens after dinner.

– Create a consistent sleep schedule. Get up at the same time each day and go to bed at the same time each night, even on weekends.

– Go to bed when you are sleepy. This may seem to conflict with the tip above. You may need to start with getting up a bit earlier, to promote earlier sleepiness.

– Avoid naps when you are trying to reset your sleep pattern. This may not apply to you if you have young children at home who wake up at night or if you are on a nighttime work schedule which routinely causes sleep deprivation.

– Meditate. It helps your mind be calmer sooner so that your stress level does not continue to rise. If you ignore that feeling of rushing and pushing to check off the next goal, you may find yourself with a level of wakefulness at bedtime that is difficult to turn off. Meditation helps keep this from going unchecked.

– Exercise early in the day.

Do you fall asleep, but can’t stay asleep?

If you fall asleep easily at first but then wake up afterworld, you are not alone. Many sleep experts says its normal to wake up between 2 and 4 a.m. Falling asleep again can be difficult, but you can train yourself to get better at it. Try a few of these tips tonight to see if they make a difference for you.

7 easy tips to go back to sleep!

1. Don’t look at the time when you wake up. Turn your clock to the wall. Resist the temptation to pick up your phone.

2. Stay in the dark. Don’t turn on the TV or computer. You want to signal your brain that it is not time to wake up. If you need to get up to use the bathroom, as most of us do, walk carefully with just a little light.

3. Gently tell yourself that you are going back to sleep. It’s not time to wake up.

4. Rub the top of your ears. This causes sleepiness.

5. Rolling your eyes upward with eyes open or closed signals sleep to your brain.

6. Don’t toss and turn. Use progressive muscle relaxation instead. Tense muscles and then release. Start with your feet and work your way up to your face. Usually you will be asleep before you finish.

7. If you lay awake longer than 20 minutes, get out of bed and sit. Consider writing your worries down. Get back in bed when you begin to feel sleepy.

Try any or all of these for a few weeks. Use what works for you.

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