Reassure yourself that your anxiety is momentary and will soon pass. Tell yourself that while your fears are rational, you might be overreacting at the moment. Repeat “I am okay, I’ll be alright” or something similar to yourself over and over again. Try saying something like “I tried to do my very best today. I’m worried, but it’s not doing me any good right now to worry. I’ll solve more problems tomorrow. "
Repeating a mantra to yourself. This could be anything, from a funny poem or a nonsensical statement to a spiritual or religious statement. Solving an abstract problem that bothers you on a purely intellectual level. Such a problem could be from the existence of God to whether black holes actually exist. Such problems are trivial to the extent that they won’t impact our daily lives (and panic us more) but are very important on an existential level. Counting sheep, stars, or dimples in your popcorn ceiling. Such activities will help distract you from the larger problems bothering you and may help put you to sleep.
Take a deep breath. Count to 5 and then exhale. Repeat this exercise. Change your count if it is helpful.
The 5-4-3-2-1 exercise. Speak or write 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you like about yourself. [4] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Asking and answering questions about yourself. Ask yourself your birthday, full name, where you live, what day and time it is, your favorite color, etc. Make a list of questions to ask and answer to help you feel more grounded. Washing your face or making a cup of tea. Doing something physical that involves all of your senses may help to ground you and relax you as well. Try washing your face with warm water, a pleasantly scented face soap, and then dry off with a soft towel. Or, make a cup of a fragrant herbal tea, such as peppermint or chamomile.
Grab a pen or pencil and jot down what is bothering you. Make a quick plan about how you are going to resolve your issues. Tell yourself that you’ve tackled your problems and have created order in your life. Things will be better soon.
Caffeine. This includes 5-hour energy, carbonated drinks, chocolate, coffee, and tea. Cigarettes Sugary drinks. Controlled substances such as methamphetamine.
Meditate. Sit in a quiet environment, breathe deeply, and close your eyes. Focus on your breathing and your still and quiet state. Keep other thoughts out of your mind. Repeat this for as long as you need. Practice yoga. Yoga, and the stretching exercises associated with it, may help relax your mind and body and help you get to sleep. If you are not familiar with yoga, search for a yoga for beginners website on the internet and try some of the most basic yoga sets. Do some light exercise. Light exercise, such as pushups, running in place, or jumping jacks, might help you release excess energy and put you in a focused and even relaxed mindset. Don’t overdo it though. Just do a little exercise until you feel more relaxed.
Think about things that might be bothering you. Make a list of things that are stressing you out. If you can identify the source and importance of anxiety, this may put you at ease and allow you to sleep.
For example, you might start by taking a bubble bath or shower, then brush your teeth and put on pajamas. Next, you might sip a cup of warm herbal tea while listening to some soothing music.
Make sure to call someone who is already familiar with your anxiety problems so you won’t need to explain your situation. Try talking to a friend who will only listen and not add more to the conversation. Talking to someone who will make you worry more will not help you. Always make sure to call your friend the next day after you’ve settled down and thank them for their time.
Melatonin is sold over the counter in 1, 2, 3, and 5 milligram tablets. Talk to your doctor or pharmacist about using melatonin before you take it. Do not take melatonin with alcohol or other controlled substances.
If anxiety undermines your ability to sleep consistently over a short amount of time, make an appointment with your doctor as soon as possible. Be truthful and honest with your doctor about what is causing your anxiety. If appropriate, seek help from a psychologist or psychiatrist. A doctor might put you on anxiety medicines or prescription sleep aids.
Psychiatrists might choose to treat you with medication. Many counselors or psychologists will allow you to talk about your problems and work through them in a structured environment. Some counselors might choose cognitive behavioral therapy, a technique widely used to treat anxiety.
Lure your dog nearby with a treat or a bone. If it’s okay with you, invite them to sleep in the bed with you. Try to get your family cat to snuggle with you. It is possible that your cat’s purring might soothe you and put you to sleep. Relocate yourself to the vicinity of your gerbil or ferret’s habitat. Just being near a cute little animal might help to relax you and relieve your anxiety.
Shut off your radio, unless the music or program playing on it helps soothe your anxiety. Turn the television off. While television could entertain you and relieve anxiety, it is more likely that it will keep your mind active and stop you from sleeping. Silence your cellphone. Mask your clock and don’t worry about time. However, if you have an obligation to attend to, make sure to set your alarm clock. Turn off your laptop or tablet.
Shut off lights. Close your blinds. Turn off any electronics that might have bright lights or LED displays.
White noise. White noise may help relax you and put you in a mood to sleep. Classical music. Classical music also has a calming effect and can help soothe you and put you to sleep. Any other noises, sound tracks, or programs that relax you, make you feel safe, and won’t keep your mind active.
Turn the thermostat to the perfect temperature for your comfort, whether hot or cold. Find a bed or couch that is the most comfortable place to be. Sometimes our beds are not the most relaxing places for us. If you prefer the couch, go sleep there. Grab some pillows and blankets. Don’t deprive yourself of pillows or blankets. If you need an extra blanket to be comfortable, grab a clean one.
An old teddy bear from when you were a young child. Pictures of loved ones that make you happy. Your favorite keepsake from last Christmas or anything similar that might make you feel safe.
