One common problem people face with anxiety is insomnia. Some people might turn to sleeping pills in order to help, while others might try an anti-anxiety medication. Sometimes, even these pills can’t do the job and you might need some other methods of falling asleep. Here are a few ways that you can end the tossing and turning from anxiety.
1. Squeeze and relax – One way to get your body to relax is to tense your muscles, and then slowly relax them. Start at the toes, and curl them, then take a deep breath and relax them as you breathe out. Move up to the calf muscles and do it again. Work your way all the way up your body and by the time you reach your neck, you’ll feel much more relaxed.
Try breathing through your left nostril – This is an old Yoga trick that is said to reduce blood pressure, which should help you sleep. Simply block your right nostril with your finger and begin breathing normally, through just your left. This is a particularly good method for those who get anxious or overheated in bed.
2. Let your mind wander – Instead of thinking about the bill you forgot to pay or the client you need to call back, let your mind wander to nothingness. While it might be hard at first, soon it will be much easier to close your eyes and simply fall asleep.
3. Turn off the TV and stay away from the computer for at least half an hour before bed – Find quiet tasks like reading a book or meditation. By avoiding stimulation directly before bed it will be easier for your body to understand that it’s time to sleep.
4. Use pressure points – The spot between your eyes at the bridge of your nose has a pressure point that might help you fall asleep faster. Simply press it and hold for 20 seconds. Do this twice more and you’ll be able to nod off faster.
5. Don’t go to bed angry – That old saying isn’t just about maintaining relationships. It’s also about allowing you to sleep at night. If you’re upset about something, consider writing down all your angry thoughts about it before you climb into bed. This moment of release might be all you need to let the problem go for the night.
6. Resist the urge to toss – Sometimes, you might get the urge to move and roll over when you’re trying to fall asleep. This is the exact opposite of what you should do. Instead, resist the urge to toss and turn and you should be able to fall asleep faster. Just make sure you don’t hold yourself tense while you’re doing it.
A good night’s sleep is an important part of keeping anxiety under control. When you don’t sleep enough, it can actually increase the severity and the frequency of your panic attacks. If you are having ongoing problems with falling asleep and staying asleep, you might want to talk to your doctor about getting a sleep aid. Sometimes, this can cause dependency, so it’s also import to try other methods to see what works for you.
While the idea that depression rates increase during the holidays is a myth, there is something to be said for the extra pressure the holidays can bring. Around the holidays, people might worry about bills, parties and paying for the expensive new toys for their kids. People without others around them may find themselves feeling isolated. These feelings, while bad, aren’t usually considered depression.
Depression is a year round illness with ebbs and flows, while the depression people suffer during the holiday seasons is usually situational. Another kind of depression, seasonal depression, is often mistaken for standard clinical depression or just the holiday blues.