Calming Your Anxiety at Night

Anxiety can be a crippling feeling that can keep you from living a full and happy life. In this article, we will discuss some tips on how to calm your anxiety at night and get a good night’s sleep.

Step 1: Understand What Triggers Your Anxiety

If you’re struggling with anxiety, it’s important to understand what triggers it. There are many things that can set off an anxiety attack. Ironically, a lack of sleep can feed into your anxiety, creating a cycle that perpetuates itself. Some other common triggers include a culmination of stressful events, conflicts, and life circumstances which may cause worry, but also, things like caffeine intake can factor into it as well. A messy environment and a lack of self-care are also triggers that can contribute to an anxiety attack, while at the same time being the symptoms as well. 

If you can identify what’s causing your anxiety to spike, you can start to work on addressing those issues. Speaking with a therapist or a psychiatrist may help in this regard. At Arbor, we offer both to help you stay well-rested while tackling the root cause of your anxiety.

Step 2: Distract Yourself from Your Worries

One way to help calm your anxiety at night is to distract yourself from your worries. Try focusing on something calming and positive, such as a favorite hobby or pet, listening to calming music, or reading a book. If you find it difficult to distract yourself, try focusing on your breath or counting your breaths. Guided meditation can be a helpful tool in letting those thoughts pass, and refocusing them.

At Arbor, we can help you come up with a distraction plan, for those times when your worries get the best of you. 

Step 3: Regular Exercise and Healthy Diet

There is a lot of research that has been conducted on the link between good overall health and reducing anxiety symptoms. According to the National Institute of Mental Health, there are a number of factors that can contribute to anxiety, including stress, poor physical health, and poor mental health. However, the most important thing that you can do to reduce your anxiety is to maintain a good overall health. This includes eating a balanced diet, getting enough exercise, getting enough sleep, and managing stress effectively. By doing these things, you will help to reduce your anxiety symptoms and feel more relaxed overall.

Exercising: A healthy body and mind are essential for reducing anxiety. Exercise releases endorphins, which can help reduce stress and promote relaxation.

Healthy Diet: A healthy diet can help reduce anxiety. Eating foods that are high in fiber, magnesium, and omega-3 fatty acids can help calm the mind and body. Additionally, eating foods that are low in sugar and processed foods can help reduce anxiety.

Your medical team at Arbor can advise you further on personal diet choices that make the most sense for you as an individual.

Step 4: Journal Your Thoughts and Worries

One of the best ways to manage anxiety is to keep track of your thoughts and worries. This can be done in a journal, or even simply by writing out your thoughts as they come. Doing this will help you to identify the patterns in your worrying, and to figure out ways to address them. It can also help you to feel more in control of your anxiety, and to better understand how it is affecting your life.

Writing about your battles and what you’ve overcome can help put things into perspective. Positive affirmations can also act to serve you in those moments of need. 

If you’re not sure how to start journaling, or what exactly you should be writing about, our dedicated team at Arbor can give you a hand. 

Step 5: Use Relaxation Techniques Before Bed

In order to get a good night’s sleep, it is important to use relaxation techniques before bed. Some simple methods that can help include focusing on your breath, counting your breaths, or repeating a mantra. Additionally, some people find it helpful to practice yoga or meditation before bed. By practicing these techniques regularly, you can help reduce your anxiety and get a good night’s sleep.

Conclusion

Anxiety can be difficult to deal with, but with these simple tips, you can start to calm your anxiety and get the sleep you need and deserve.

If you need more help getting to sleep or dealing with anxiety, don’t hesitate to call our friendly team at Arbor.