De-stress: How to Calm Your Anxiousness Before Bedtime

S No.

do not index

ready to publish

backlinks

content score ss

# of words

1298

publish date

Mar 22, 2022

✨POV✨: Ever experienced an anxious night when you're too stressed to sleep and then too drained to wake up? This anxiousness is exhausting! Is there an anti-anxiety routine we could use before calling it a day? (Not asking for a friend - welp!)

Feelings of Anxiousness in daily life 🤭

The disorientation that comes with waking up anxious and drained is a real thing.

We hit snooze but lay in bed wondering what the weighted feel on our chest is.

Our breathing has picked up the pace, the fear and racing thoughts about our anticipated events

'I'm going to totes mess up the presentation.'

'Gosh. Everyone's going to lose their mind at my test results.'

These thoughts don't just up and leave, do they?

But it's not that we don't want to face the day - we are earnestly desirous to counter this, but just don’t know how.

What are anxiety/anxiousness anyway? 🧐

Anxiousness or anxiety disorder is when our thoughts tell us to fear the future while making it difficult to function and manage ordinary, daily tasks in the present.

The worst part about anxiousness?

Not that anxiety isn't intrusive enough, it now makes us too anxious to sleep at night.

It's exhausting and our symptoms of anxiety disorders (or major anxiety disorders - where anxiety is excessive) rob us of our mental health!

So, how do we de-stress or treat this anxiety or anxiousness?

For this, it helps to know the types of anxiety disorders 🤔

Here are some of the types that people with anxiety disorders relate to:

Generalised Anxiety Disorder

Have you ever felt stressed and worried even when there isn't anything to feel anxious about? There might be real or imagined threats that cause you mild anxiety, or even excessive anxiety brought on by traumatic events or just normal everyday relationships.

This anxiousness could be Generalized Anxiety Disorder (GAD).

GAD is an anxiety disorder that leaves us feeling anxious, even when there is no warranted reason to be.

This can also be called chronic anxiety since it hijacks our thoughts and actions.

What does that anxiety look like?

It could be thoughts of shame and feelings of failure that follow you like a cloud above your head.

Our low self-esteem and our negative self-talk could contribute to our anxiety.

Panic Disorder

Ah. This one can feel like are-aaa-l pain in the rear.

Panic attacks or panic disorders are sensations that almost feel like heart attacks, shortness of breath, fear, and muscle tension all.at.once.

Sick of having people call you shy and reserved?

Can't seem to snap out of your anxiety or over-thinking, especially when there's a presentation due?

This type of anxiety, social anxiety, can feel like an intense fear of social situations where you can't stop telling yourself that others are scrutinizing and judging you.

You can have difficulty concentrating on the here and now, and that can fog the brain to make symptoms worse than they should be.

Here's how to de-stress in your specific way 🤗

Now that we have some order to our chaos, as in, we know the types of anxiety disorders and what our triggers could be, our anxiety symptoms don't have to get in bed with us.

Here are some things you could do to counter your anxiousness, especially before catching some Zs:

💭 Reset your thoughts and sell yourself to yourself

Sometimes, our anxious thoughts only amplify right before we shut our eyes to catch some Zs.

‘Why do only bad things happen to me?’ ’I can’t do this anymore.’ ’I’m a failure.’

We not only find it hard to snap out of this, but we also end up believing them.

Here’s what to remember the next time that happens:

Ask yourself, ‘do I have any control over this?’

If you do - come up with a plan to execute and solve this stressor (it can be a school task or a stressor at work)

If you do not - affirm this to yourself: ‘I did my very best, and I am not worried about things I can't control.’

💧 Hydration nation, frans

Keep. Yourself. Hydrated. Period.

Drinking water can ease the mind, elevate moods, lessen worry, and aid in better sleep. On the other hand, Dehydration can affect the balance of mood-elevating chemicals in your brain.

So, if you're feeling anxious throughout the day, take a minute to sip on some water.

Oh, don't forget to keep a bottle by your bedside tonight!

🌼 5 minutes spent on just breathing can do wonders for anxiety

These are the simplest ways to boost mental health or combat anxiety disorders.

Remember those anxious thoughts we let fester in our minds for too long?

‘Why does the whole world seem to be happy but me?’ ’What if my fear of failure makes me fail miserably at school?’

Here’s what you can do the next time these thoughts creep in:

Find a comfortable spot to sit or lie down.

Close your eyes and breathe in through your nose till your tummy is full.

Hold it for about 5 seconds before breathing out.

Repeat till your mind feels free of that brain fog. Or till whenever that heaviness in your chest leaves.

📱 Sorry, not sorry, but it's time to shut the screens

Do you know the typical bedtime routine for us?

Yeah, it's a no-brainer - hello IG, our old friend.

So, what can we do in its stead?

Avoid things in our daily activities that contribute to our anxiousness and make it worse, and do things that can reduce worry, nervousness, and anxiety.

For example, put on a playlist that can help transition us into sleep. Check out this calming playlist on being. Here, no matter how you’re feeling - there's a playlist!

Or, take a warm bath or shower. Yup - pamper yourself while you’re at it. Curate your own ~ self-care routine ~ that helps you feel calm.

Or, indulge in that book you started but never got to the ending.

Ready to give this a shot? 🤗

Many ways help ease anxiety or anxiousness, calm the mind and eventually train you to be more present and less stressed for bedtime.

Remember, anxiety disorders and coping mechanisms can look different for us.

We've been letting our chronic anxiety (the anxiety that overpowers our capability to function) or even occasional anxiety (the time-to-time anxiety we face) ride shotgun with us all day long.

It's exhausting.

But, you should also know that with the guidance of a mental health professional or therapy, mental disorders like anxiety disorders and their symptoms can be dealt with.

In the interim, if you’re looking for easy access to address your stress and anxious thoughts before bed, try being. Here, you can access mini therapies, aka personalized and bite-sized therapy sessions designed by mental health specialists!

‘I want to release the stress from my body before sleep’ is a great example to find calm before bed tonight.

Best part? You get to do this any time you're eager!

Your anxiousness can be managed, and the vague unpleasant emotion of anxiety and worry can be overcome. You got this!

Disclaimer:

Self-therapy is not a substitute for professional mental health therapy. The vague unpleasant emotion causing anxiety, nervousness, and worry is a normal reaction to several types of anticipated events or actual danger. Your mental well-being conditions or mental illness/mental disorders (like panic attacks/panic disorder, generalized anxiety disorder, social anxiety, separation anxiety disorder, and other anxiety disorders) or permanent state of anxiety disorders can be overcome with the main treatments and mental health services of a therapist.